Getting arm tone took me a very long time. Thus, arm fat haunted me for a large portion of my life.
You see, my levels of motivation were in a constant flux. No matter what I did, I could not maintain a lasting amount of motivation.
And at times I would reach tipping points, throw my hands up in the air and give up all hope. Then, I would reward myself with endless cookies.
Luckily, I had a wakeup call one morning. I realized that this pattern of ups and downs was not sustainable.
As a result, I began searching for a way to maintain motivation and adherence to a program. The answer to my prayers was Dr David Burns MD. He created a method that revolved around the avoidance of cognitive distortions.
So without further ado, here are three distortions you should avoid so that your arm tone motivation never fades:
1. All/Nothing distortions. These distortions provide the foundation for perfectionism. If you find yourself having to have the perfect day of dieting or not dieting at all, then you suffer from this distortion. Don't try to get everything right every single time. Don't worry about small hiccups and always keep moving forward.
2. Overgeneralization distortions. With this one you become a psychic because you believe that something that has happened to you in the past will keep on happening in the future. Just because you haven't been able to get toned arms in the past does not mean that you will keep on failing in the future.
3. Mental filtering distortion. This distortion is pure evil because it prevents you from giving yourself enough credit, a critical component to success. For example, let's say you have an entire month of solid workouts but miss one workout due to a last-minute commitment. Instead of giving yourself praise for the awesome month of workouts, you ignore them and beat yourself up for the single missed workout that was entirely out of your control.
Keep the above distortions in mind and make sure you avoid them at all costs. Doing so will allow you to win the mental "arm tone" war. In the end, the person with the highest level of motivation always wins.
More importantly, however, is to develop the habit of rapid action. After all, this information will be useless unless you act on it quickly. - 32369
You see, my levels of motivation were in a constant flux. No matter what I did, I could not maintain a lasting amount of motivation.
And at times I would reach tipping points, throw my hands up in the air and give up all hope. Then, I would reward myself with endless cookies.
Luckily, I had a wakeup call one morning. I realized that this pattern of ups and downs was not sustainable.
As a result, I began searching for a way to maintain motivation and adherence to a program. The answer to my prayers was Dr David Burns MD. He created a method that revolved around the avoidance of cognitive distortions.
So without further ado, here are three distortions you should avoid so that your arm tone motivation never fades:
1. All/Nothing distortions. These distortions provide the foundation for perfectionism. If you find yourself having to have the perfect day of dieting or not dieting at all, then you suffer from this distortion. Don't try to get everything right every single time. Don't worry about small hiccups and always keep moving forward.
2. Overgeneralization distortions. With this one you become a psychic because you believe that something that has happened to you in the past will keep on happening in the future. Just because you haven't been able to get toned arms in the past does not mean that you will keep on failing in the future.
3. Mental filtering distortion. This distortion is pure evil because it prevents you from giving yourself enough credit, a critical component to success. For example, let's say you have an entire month of solid workouts but miss one workout due to a last-minute commitment. Instead of giving yourself praise for the awesome month of workouts, you ignore them and beat yourself up for the single missed workout that was entirely out of your control.
Keep the above distortions in mind and make sure you avoid them at all costs. Doing so will allow you to win the mental "arm tone" war. In the end, the person with the highest level of motivation always wins.
More importantly, however, is to develop the habit of rapid action. After all, this information will be useless unless you act on it quickly. - 32369
About the Author:
Author Katherine Crawford M.S., a Harvard exercise physiologist and recent arm fat sufferer, is an expert on exercises for flabby arms for women. Learn how to get sexy and toned arms now by visiting her website on arm flab.
