Introduction
The lack of fitness motivation and fragile mental toughness often lead to inconsistent fitness efforts, like the “three – days – fishing, two – days – sunbathing” pattern. This not only wastes time but also discourages many fitness enthusiasts. In fact, fitness motivation is more than just a momentary “chicken – blood” rush; it involves a series of effective behaviors and thinking changes, both physically and mentally. Here are four key psychological tips for fitness.
From Natural to Acquired Effort
Mental toughness has a significant neurological basis and is partly genetic. However, we can enhance it through acquired efforts. Dopamine plays a crucial role. People more sensitive to dopamine tend to have greater mental toughness and higher self – confidence, as it affects motivation, perseverance, and confidence. For those less sensitive, supplementing with tyrosine and theanine can increase dopamine levels before training. Another important neurotransmitter is serotonin, which helps the brain deal with stress and anxiety. People on a severely restricted diet, especially low – carb, may over – deplete serotonin, leading to increased anxiety. Supplements that boost 5 – hydroxytryptamine and gaba can help calm neurons, and proper carbohydrate intake is also important. Different people should cope with stress in different ways according to their natural traits.
From Physical to Mental Toughness
The prefrontal cortex is related to our movement and performance decision – making. During stress, norepinephrine and dopamine bind to its receptors, weakening its function at low stress levels and causing performance decline. To increase mental toughness under pressure, being grateful is an effective way. Training oneself to be grateful, like a fighter facing a powerful opponent, can overcome stress. In practice, we can meditate or practice mindfulness for at least 15 minutes a day, especially before stress or when anxiety is high, and wear a heart rate monitor during stressful events to focus and be grateful, which can lower the heart rate and improve mental toughness.
Leave Your Comfort Zone
There are physical and mental comfort zones. Physically, we can try different training programs. If good at bench – pressing, try leg training; if strong, try a marathon; if only like cardio, try strength training. Some endurance – testing programs like trail running and the iron triangle are also recommended. Mentally, we should do something we fear, such as skydiving. Conquering fear can strengthen the inner self and increase confidence.
Shark Sex vs. Pirate Maps
Every day we face many trivial challenges, and to accomplish difficult things, we need to clear obstacles. “Sharkiness” means being decisive like a shark when doing things. For example, having lists can make the brain more decisive. In life and work, dealing with tasks immediately can free up the mind for focused gym training. The “Pirate map” is a way to develop good daily habits. In fitness, it means connecting a series of things, such as good sleep, proper diet, and regular gym workouts, following a pre – arranged route to achieve the “treasure” of health, strength, and longevity.
In conclusion, our mental toughness and fitness motivation have both innate and acquired aspects. By regulating neurotransmitters, maintaining a grateful attitude, leaving the comfort zone, and pre – preparing, we can enhance fitness motivation and build mental toughness for better fitness results.
