Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

This isnt as hard as it might sound either research

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This isn’t as hard as it might sound, either. Research shows that people who simply don’t believe that using self-control results in mental fatigue or a weakening of the “willpower muscle” don’t experience the same gradual deterioration in the strength of their willpower seen in those who do. 60 So, in a very real sense, you’re as tough as you think you are, and you can exert as much self-control as you think you can. The next time you feel “too tired” to say “I will” or “I won’t,” toughen up and push past it. Challenge yourself to go beyond that point, into discomfort, and you’ll likely find you can without consequences. USE IT OR LOSE IT—HOW TO TRAIN YOUR WILLPOWER Modern life bombards us with willpower challenges that require us to call on our self-control mechanisms to successfully avoid distractions and do the things we need to do and not do what we shouldn’t. The problem with this is research shows that we can, at some point, “run out” of self-control juice, leaving us susceptible to temptation. 61 Scientists have observed that, regardless of the types of tasks performed, people’s self-control is at its highest in the morning and that it steadily declines as the day wears on. 62 Resisting sweets, fighting emotional impulses, keeping distractions at bay, compelling yourself to do difficult tasks, or even making trivial purchase decisions all seem to pull from the same willpower reserve. 63 These findings have given rise to the “willpower as a muscle” metaphor: it only has so much strength, and every time you “flex” it, it becomes a little bit weaker. The positive side of the metaphor, however, is that you can train your “willpower muscle” like a physical one and make it stronger and more resistant to fatigue. Research backs this up too. We can increase our overall willpower by performing regular, small acts of self-control like eating fewer sweets, tracking spending, correcting our posture, refraining from swearing, squeezing a handgrip every day, and using our nondominant hand for various tasks. 64 What we’re really training when we do these “trivial” things is what psychologists call the “pause-and-plan response,” which involves pausing before we act, noticing what we’re about to do, and choosing differently instead. 65 We can use this research to build our own “willpower workouts” that train our self-control. For example, you can build your “I won’t” power by refraining from slouching when you sit, committing to not eating a junk food indulgence every day, or not swearing. You can build your “I will” power by committing to some new daily habit like doing five minutes of breathing exercises, going for a walk outside, doing
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20 push-ups after waking up, finding something that needs cleaning in your house and cleaning it, or tracking something in your life that you don’t usually pay attention to, such as how many calories you take in and expend daily, how much coffee you drink, or how much time you spend surfing the Internet.
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  • Winter '17
  • Santos O'Neill Garcia
  • History

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