Mental Methods to obtain Through Tough Workouts

 

DOPAMINE DETOX: Trick Your Brain To Love Doing Hard Things

Video taken from the channel: Andrew Kirby


 

Mental Approach and Workout Strategies

Video taken from the channel: TrainFTW


 

3 Ways to Trick Your Brain Into Doing Hard Work

Video taken from the channel: Thomas Frank


 

Training Your Brain for Fitness Success

Video taken from the channel: RedDeltaProject


 

You are NOT Exercising Hard Enough! | Workout Motivation

Video taken from the channel: fightTIPS


 

How to Find the Motivation to Workout (5 MENTAL HACKS!)

Video taken from the channel: Ashton Fitness


Mental Tricks to Get Through Tough Workouts. HACK YOUR PLAYLIST. Research shows music can help you exercise longer — and harder. Middle-aged patients who listened to music while undergoing TAP INTO AN ALTER-EGO. PUT YOURSELF ON THE HOOK.

SET AN END POINT. FILL IN THE MENTAL SPACE. 7 Mental Tricks to Push Through Tough Workouts. March 14, 2020 by Staff So here are the top 7 mental tricks that can help you go the ‘extra mile’ and will push you through a tough workout. 12 Psychological Tricks to Get You Through a Workout or Race One of the most reliable ways to get through a tough workout is to build up to it incrementally., using such mental.

Eight mental tricks to get you through tough training Because the little things you do can make a big difference. Long runs and workouts are the key runs that prove essential for success. 5 Psychological Tricks to Help You Through Tough Crossfit Workouts 1. BE INSPIRED BY YOUR FELLOW CROSSFITTERS.

You know what one of the best parts of Crossfit is? The community. During a 2. ADOPT A HERO-VERSION OF YOURSELF. The second option is fun: adopting a secret identity. Therefor.

Save a special playlist for only the toughest workouts—listening to those sacred pump-up songs will feel like a treat. Another mental tricks worth trying is to identify a fellow runner or landmark in the distance and imagine he, she or it is a magnet pulling you along. It.

Mental Tricks to Push Through Midrace Pain. Rethink how you respond to the hurt and you’ll nail every tough run. A similar strategy may help you endure tough workouts, too. Aside from giving yourself an endpoint, you can grit your way through long or high-intensity intervals by filling the mental space with a repetitive mantra. (This tactic may be most helpful during repetitive cardio exercises like running or cycling.).

13 Mental Tricks To Get Yourself Out Of Your Comfort Zone Stepping out of our comfort zone can be difficult if we do not build a compelling reason to do so. then go through a quick mental. 5 of 6. Visualization. “Essentially, mentally rehearsing, or imaging, has been proven to positively influence activities such as free throw shooting and piano playing, devoid of actually physically practicing either. Studies show that mental rehearsal can actually improve strength as well.

List of related literature:

The exercise Listening to my body from Try this: in Chapter 8 is a good one.

“The Joy of Burnout: How the End of the World Can Be a New Beginning” by Dina Glouberman
from The Joy of Burnout: How the End of the World Can Be a New Beginning
by Dina Glouberman
Skyros Books, 2007

The goal is to first, push yourself to move, and then, when you’re ready, push yourself to move just a tad more intensely, building your exercise strength and stamina, and reaping greater and greater mental health benefits as you go.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Remind yourself that you have been here before, you are very fit, you’re ready to go, and you feel at the top of your game.

“Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel” by Steven Ungerleider
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel
by Steven Ungerleider
Rodale Books, 2005

Novice exercisers should keep a diary of the thoughts, feelings, and situations that tempt them to skip a workout or that actually prevent them from working out.

“The Psychology of Exercise: Integrating Theory and Practice” by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
from The Psychology of Exercise: Integrating Theory and Practice
by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
Taylor & Francis, 2016

Say, for example, you do twenty squats a day for a week and then you start thinking, “Oh, this is getting easier—I’m gonna do thirty­five squats a day next week.”

“Body and Soul: A Girl's Guide to a Fit, Fun and Fabulous Life” by Bethany Hamilton, Dustin Dillberg
from Body and Soul: A Girl’s Guide to a Fit, Fun and Fabulous Life
by Bethany Hamilton, Dustin Dillberg
Zondervan, 2014

One way that you can challenge yourself is to push further physically and mentally than you think you can go from time to time, while avoiding overtraining day-to-day and week-to-week.

“Unplugged: evolve from technology to upgrade your fitness, performance & consciousness” by Brian MacKenzie, Dr. Andy Galpin, Phil White
from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
by Brian MacKenzie, Dr. Andy Galpin, Phil White
Victory Belt Publishing, 2017

After you complete one (or more) repetitions of the exercise, perform the Three Secrets Reinforcement (see Chapter 6) while visualizing yourself feeling healthy, refreshed, clear, and revitalized.

“Feng Shui For Dummies” by Grandmaster David Daniel Kennedy, Grandmaster Lin Yun
from Feng Shui For Dummies
by Grandmaster David Daniel Kennedy, Grandmaster Lin Yun
Wiley, 2010

I’ve found that having a predictable exercise routine allows me to turn my brain off.

“Full-Filled: The 6-Week Weight-Loss Plan for Changing Your Relationship with Food-and Your Life-from the Inside Out” by Renée Stephens, Samantha Rose
from Full-Filled: The 6-Week Weight-Loss Plan for Changing Your Relationship with Food-and Your Life-from the Inside Out
by Renée Stephens, Samantha Rose
Atria Books, 2011

“A good tip for staying motivated and on track is to find an online source like BodySpace,” he says.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Exercising discipline quite literally trains your brain to default to a mode of perseverance.

“The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals” by Peter Hollins
from The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals
by Peter Hollins
PublishDrive, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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63 comments

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  • Yo Shane, love your stuff man. Heads up, your banner spells S U B S R I B E. Why you hating on those C’s bro?! Lol. Nah, just your friendly neighborhood editor looking out for the homies. Keep the good content coming man! If I may suggest a tutorial of the double ended bag, (if you haven’t already) lots of people at my gym are always asking me about how it should be utilized and how tight the apparatus should actually be…peace

  • imma watch this video before my workouts from now on. i have hit a mental platue and I need to push through. my workouts have sucked the last couple weeks but I’m gonna put in effort and fall in love with working out again

  • I only get 1 rep limitless sets because I try things I can’t do I see miner results as compared to adding on an extra few reps you at right.

  • I set out to do 10 reps, and if I can’t do it I push until my arms can’t move the weight even one inch, if I can do 10 I put on more weight. When I run, my family thinks I’m close to dying! But I have no injuries and great results, NO excuses!

  • Hey Shane I’m a 13 who works out at the YMCA the adults and teens always look at the because I only curl and bench and don’t know what the item stations do how should I ask

  • Hey Shane,

    I totally understand what you’re saying about  “breaking” through that wall you usually stop at. But I feel ashamed by other people in the gym looking at you like you’re doing something wrong, and that makes me stop where I usually stop. So I’m training like 6 months now, I saw some sirious progress, but I’m kinda afraid to go further. I really hope you read this and maybe give me and probably alot of others some tips.

  • Shane, I get bullied on my bus, it’s by a boy and it’s not physical it more like chucking stuff at me, I’m the only girl on my bus, also I’m the only person at my school on that bus, I want to do something but I’m 1/30 and I’ve got no chance, please help xx

  • Great to see the mention of talking and encourageing yourself. I find you can talk yourself into doing things just by saying yes I can where you would be doughting yourself.

  • Thanks allot Shane! I was about to quit with working out because i didn’t see anything improving but I know now why. Thanks again and I hope you will make more videos like this.

  • This is my first time watching this video and I totally agree with it.
    But a couple weeks back I put 10 more pounds on my squat and managed 12 agonizing reps with good form and when I put the barbell back on the rack, it felt like someone smashed the back of my head with a baseball bat. Literally. I wanted to yell every cuss word I know. Their called exertion headaches. Its like now that I triggered it they wont stop coming. So look into these headaches and don’t over exert yourself. Even with good form.

  • Hard work DOES pay off… Hard work, time, motivation, dedication… The only way to truly get lasting results is if you have to work for it YOU CAN DO IT YOU ARE THE CHAMPION!:)

  • Shane, I’m trying to do my best. After every work out, I’m passing out. Usually I am at our (mine family’s) gym and I’m always doing more than last time. But after I’ve done that I pass out! I always pass out and that’s so annoying! And btw, I’m not seeing results. I look the same what I looked like year ago. What should I do?

  • when i do biceps curls this annoying thing tends to happen is that I’m on my fifth set my arm is somewhat refusing to lift the weight but near the end just completely refuses to lift the weight and no joke i can cannot really lift it but my arm isn’t really in pain and I’m not sweating that much. My question about this is, should i have a break for 15 seconds and then continue and try to do another set whether or not i can complete or not, or is there an alternative to get to that moment when your arms literally feel as if they will fall off any moment and you are in pain?

  • Hahaha overtraining is what is needed period! Overtraining is good…. I can post the video to prove it too, I do like 8 sets haha just my diet isn’t so good but I change completely from 280 170 and no lose skin! Nice one Shane!

  • One way to break through a barrier is doing drop sets. If you are doing 3 sets, at the end of the 3rd set, add a drop set without a break.

  • My old tae kwon do teacher used to say, when you are done, do one more, just one or two… because is that one that is gonna make the diference when you are out there and you need it, that’s the one that is gonna that is gonna make you progress… because that one is not about working out, it’s about commitment… is about taking a responsability with yourself for trying hard…
    on a personal note, it kinda changed my life….

  • To me the wall is whenever you can’t take another rep, and someone pulled a gun to your head (or a loved one if that motivates you more:), and says “do another pushup or your girlfriend dies!” No matter how badly you want to save them, you shouldn’t be able to do another rep.

  • Hi Shane I love working out and pushing myself but I have Asthma and when we run in pe it’s hard to push myself but tomorrow I will push even harder. I would like to loose weight a lot to and I’m in 7th grade and I love sports but when I work out I feel like I don’t push hard enough and that’s true but I’m gonna try my best now

  • its not only just about nutrition and pushing yourself until you cant any longer, I mean don’t get me wrong you do need both of those but you also have to remember muscle memory at a certain point in time in your workout youll notice you start to level out and even though your eating good and pushing yourself hard you wont gain anything more when that happens switch up your routine example in mon is chest tue is bicep / tricep wend is shoulders/back thur is legs try switching the exercises around so like shoulders is mon and arms is wen and also switch up the exercises that are done on those muscle groups  

  • This video is really helpful. I feel like I was eating a lot and got plenty of sleep, but I did not get any results simply because I was too lazy to try and beat my previous training. This video made me start attempting to do that again, and I’m already seeing much better results. Thanks for the motivation. It really helped:]

  • Mate, I love your videos but I’m a little annoyed with the crappy ads that I get before and after, mainly from charlatans trying to sell me their webinars. I know you have very little control over that, but it’s sad that these people get to free-ride your quality content

  • cool vid, Shane.I’ve been doing Insanity workout and that’s really beast. I can’t complete the whole set but Im working on it. btw, I’ve been watching many of ur vids. but today, I notice that ur eyes are so clear, really like them:D

  • I really want to go to that fight gym, but not moving to the us just to do it, Australia is a long long away from there. I just want to get fit again, I am putting on weight even my face is getting fatter my body is looking bigger and worser, abs are just there but not as tough.

  • Hey Shane I was wondering if you could share your opinion in a video about the reduction of skill to get to black belt because I feel black belt for some people is to easy could you weigh in?:)

  • Shain, I workout constantly, eat well and in large benefitial amounts. I am still not seeing the results I want. Can you make a video about how to get quick results and any extremely powerful techniques? Thanks soooo much for your vids, they helped a load. Your awsome!

  • I’m not gettin the same motivation I did from ‘Project Hustle’ 
    We need to hear: ITS UP TO YOU. GO HARD. TRAIN HARD. TRAIN OFTEN. WIN. DO YOU WANT IT? BLAH BLAH BLAH YOU GET WHAT IM SAYIN? 

  • i am sorry but I have to disagree with this one.  I always agree with you but this is not good. 

    Alot of times people are not getting seeing results because they are working out too much.

    a lot of times people are not changing their workout enough, their eating habits, or their entire workout is not done right at all.

  • I agree with you man especially with the 3 sets of 10 rep routine people get stuck with. Most you guys know but the ones that dont change your routine into 4-5 workouts all ready for the same muscle group you are working out and do 30seconds, 15seconds to get ready for next, 30 seconds, and after you completed the 4-5 workouts gives yourself a 1 minute rest and repeat 4 times. About 15min of pushing yourself. It is known as circuit training. Can be down with light weight or heavy weight but you will sweat and you will get out of that mentally of 3sets of 10 and just continue to push yourself for the set amount of time. If you are beat go for 1min, 15 break for the workouts.

  • Hey Shane…. I have been working out 5-6 days a week for about 30 mins of intense abs, legs, and arm workouts. My legs are looking good and my abs/chest are looking great. The only problem is I have noticed my biceps have not been improving. They looked great about a month ago but now I am actually noticing they are getting smaller! I don’t know if I am over working them and am depleting muscle or what? Could you give me some tips and tell me why this is happening? Please respond!

  • 10×3 is bullshit in the first place. Hypertrophy works wit 4-12 sets of 6-12 reps. 3 sets is good for endurance sets (13+ reps) and 10 reps is good for hypertrophy. So 3 sets of 10 is simply incompatible parameters

  • I can appreciate that I’m not the only one who needs a haircut during this pandemic heheehe. Love ya, Tom! Thanks for the advice, as always

  • if u have been eating the right food and have been lifting its probably genetic some people just cant get bulked up because off there genetics basically you wont be able to bulk up but you can keep really fit and be strong just your appearence wont look so good as you are fit or strong just apperence everything else will be good though

  • How do you determine a healthy weight? Do you go by how you look and feel or go by height and weight standards. I am a 5 feet 2 inches male and weight 158 pounds. Wonder if that is a healthy weight?

  • Hey Matt. I am 5 feet 2 inches and 155 pound male. I feel good and have a lot of energy. I like what I see in the mirror for the most part. Do you think I am overweight for my height? All the charts say I am would like to know your opinion on the subject

  • I’m working on new study music subscribe to my music channel to hear it when it’s finished! https://www.youtube.com/channel/UCmqK2G-3AL_WP5KffH_wqAA (or on Spotify: https://open.spotify.com/artist/2Qch08zdpJ5rMPkHqNU7Be?si=R8tb4i6aQJWEEq5DeVTFcw)

    Here’s my 1% Rule log for this video:

    Spent a lot of time learning new techniques in Lightroom and Photoshop for making better thumbnails. Can you believe I didn’t know what the burn and dodge tools did before this?

    While I didn’t have time to work it into this video, I started learning Adobe Illustrator this week. Next week’s video will have some dope motion graphics as a result!

    What is the 1% Rule? Essentially, it’s the idea that you should aim to get 1% better with each piece of work you do, instead of pressuring yourself to create “perfect” work. Over time, these 1% improvements add up as long as you’re consistent. More info, along with my journal for all videos, here: https://thomasjfrank.com/my-1-rule-journal/

    P.S. What other tricks do you use to get yourself to start your work?

  • It’s like the mind absolutely rebels against anything you want to do… oh you wanna shower? IDEA TIME! Oh you wanna work now? Let’s worry about a million irrelevant things instead ��

  • It’s amazing how some of the things on this list that you said shouldn’t be done, are things that I had always thought had to be done in order to succeed. Really shows that everyone should look at even the little things they do everyday and second guess them. Always stop and think for a second about your rational for doing something. Especially when things don’t work outinstead of just doing it again and again, maybe think about what you’re doing, and what you could try to change.

  • YES I’m so happy that someone else appreciates Limitless! I think my family is starting to get annoyed everytime I nerd out about it lol

  • 1. Keep a distraction log that ideally becomes a way for you to get your creative/skills ideas and content done.

    2. Immerse yourself into the flow state, by easing into your work

    — start very small; make small commitments!

    — chunk out all your work into a daily commitment

    — allow yourself to START, by fighting your perfectionism. let the work be as it is

    — do work in new and unusual places and mediums

    Starting small and end up doing more than you expected.

  • I get the best ideas for writing when going about my daily life and when I’m about to sleep so I write everything in my notes app on my phone for later

  • What is up Shane!
    How do you fight someone taller if he’s really angry and he’s about to try to throw you to the ground, I wanna know because you have some vids about fighting someone bigger but it only works in a organisated fight

  • So the productivity people tell everyone how to stop procrastinating, only to then say that you work best when you start procrastinating.

  • Hey this might sound a little off topic but who can tell me what kind of brand is the shirt Frank is wearing in the very first seconds of the video.. actually looks super cool!

  • Indeed. The mind is not designed for the sudden marathon. This is why buzzwords like ‘Quantum Leap’ can be so counterproductive. Creativity is more tai chi, less boxing. Sweeping, flowing movements, no abrupt moments of impact.

  • Wow, this is like how I outlined an entire chemistry essay in the shower, and the moment I hopped out, it was straight to the laptop to write out my thoughts before I forgot about it.

  • we often get similar advice like “start small”. what i really like is the analogy of non-newtonian fluid, likening it to punching a wall when we make giant sweeping statements. very true that we often tense up at the moment when we want to finish up an ambitious task in one go. the idea of getting into the flow state is something new to me and thanks for sharing this incredible idea!

  • (Links Below)

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    1. Like this video
    2. Comment “I’m in”
    3. Subscribe

    Watch Episode 1 here: https://bit.ly/DetoxEp1
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    When people are ready to stop procrastinating, they go here: https://timetheory.com/

  • Used to listen to you for inspiration how to work hard so that I can get a resudency. Now few years later I got in to a residency program and I am listening to you for inspiration how to work harder to finish it! Thank you, Thomas! Glad to see you looking good, taking care of yourself and still doing good work!

  • Thomas, your videos are phenomenal. I’ve been following you for several years and your videos just keep getting better. From the content quality, to the teaching style, to the production value… all of it excellent. All of it constantly getting better. I know I’m just a random person on the Internet but I want you to know that you make a difference in my life. Keep up the incredible work.

  • I really like that chair. Look so comfortable. Would you mind sharing if its comfy and where did you buy it? (Brown wood and black leather chair at the start of the video)

  • I use the phrase “Do it crappy.”
    I go into something with the goal of just get it done, even if it’s crappy. This allows me space to create and not be bogged down with perfection paralysis

  • Step 1: Start Incredibly Small
    If you set a goal that is too big for yourself, it’s kinda intimidating and that would subconsciously push you away from productivity
    If you start small that will help you to put in effort consistently and over time, those small efforts would accumulate and you will see the result

    Step 2: Allow yourself create garbage
    Just do it, don’t expect too much result. It’s almost synonymous to starting your car engine. Like when you want to drive somewhere, the first thing you want to do is not to think of the destination but rather starting your engine.

    Step 3: Jot things down in non-ideal places
    Do your work in somewhere where you don’t usually work at. For example: If you have reading to do for your History class. Just do it, even when you sit outside, at the cafe, sitting in the subway or wherever you want. It doesn’t have to be library or your desk at home.

  • there is no trick for hard work.I am not offending Thomas hard work for this video but its true there is no trick.its all about how badly you want your goal to become reality

  • Thomas: Assume you are creating garbage okay

    Also me: HDHVDJDJRITSFSVBNDOEORUGDVDBDNFIRHHFJFBTHDHDHDHDVDHHDHDGDHVDHDHDHDDHDRHDHDHHFHFFFGFGFFGFFFGHFGRGRGRGRRRGRGRRGRGRGRRRGRRGRGD (500 WORD LIMIT REACHED THANK YOU��)

  • Even before start doing the work, if you label it a “hard” thing to do, you are already telling your subconscious mind that it’s not feasible. Easiest hack would be simply see it as a work like some steps you need to walk, without labelling it as easy or hard. Simple steps to execute no easy, no hard.

  • ive had the same problem as the guy in this video ive been picked on all my life, i tried working out hard i work out as much as i can all i get is acheness over the days after, i get told by my father to keep training through the pains and i try but it doesnt show. i get picked on for my size as im 15 and im 5 ft 4, ive tried martial arts such as karate (shotokan and wadaryo) but i cant increase my strength or my confidence. is there any fix to any of my problems?

  • Hey man I was talking to you from my roof chill spot the other day. Next time I see you when I’m out there I’d love for you to share some insights you have if you’re up for it. Hope your quarantine is going well my dude ����

  • Been there done that but how about when you want to do as you say by someone make you rush and forcing yup you speed up with everything….????
    And cant send that person to hell coz it is your employer

  • I am curious about how this could apply to artists. Not music artists. People who make works of art and more specifically digital art. How can we make that in small steps

  • Forcing myself to watch this without scrolling and without a distraction had me twitching like a drug addict… I think this video was made for me.

  • 5 months ago, i was binge watching Netflix all day with lockdown in effect. Started reading a book, little by little, 2 page per day… Now, my wife is telling me that I haven’t watched Netflix for a month and finished two books in a month. Looking back, I have to force myself to read a page or two.

  • Bro the way you actually hit the subject right on point and make it relatable to the situation so many people go through is Amazing. Definately going through this series and applying it.

  • We have the smartest people in the world designing software, foods and websites to be as addictive as possible. So much wasted potential for such a terrible goal.