This Is the Mindset You Must Get (and Keep) in Form

The central theses

The way you perceive your ability to change certain characteristics (eg body weight) or to improve certain abilities (eg training) is determined by your mindset. and your way of thinking can determine your goal.
Scientific research has shown that growth scores in terms of health, body weight and fitness are important predictors of healthy behavior.
They are not tied to a fixed way of thinking – it can change over time and become more growth-oriented.

You probably already heard the term growth sense thrown around online.

You probably also heard that it is much better than one firm attitude,

Useful – Growth is usually good and it is often bad when you get stuck. But what do these two terms really mean?

And more importantly, why should you care?

Listening to most influencers on Instagram, celebrity trainers, and other fitness gurus, it's more or less irrelevant how you think and what you think about diet and exercise.

This idea is shown in quotation marks as follows:

Embrace the sucking.

Exercising on good days. Train harder on bad days.

Do you remember when you gave up but kept going?

All that matters is that you go through the motions – stick to the diet, show up in the gym, sleep, repeat.

Of course, these bald quotes and the philosophy "no pain no gain" can help you get started, but how do you stick to your diet and exercise plan in the long term? How do you stick to a healthier lifestyle every day?

Once you understand the basics of proper nutrition and exercise, your ability to get in shape and stay depends almost entirely on your ability to stick to the plan.

And your ability to stick to a fitness plan or plan largely depends on your mindset.

This is not a woo-woo yoga teacher feel-good chatter – strong scientific evidence shows how you think about your ability to stick to your diet and exercise plan, and your future potential for self-improvement as the main determinant of your results.

In this article you will learn what a growth posture is and how it differs from a firm posture.

You will also learn what science says about growth mentality and your long-term outcomes, and how you can develop a growth mentality in all areas of your life.

Let's begin.

What is a growth mentality?

Before we collapse, what a growth Mindset is – it's best to get an overview of the mindset as a whole.

Mindsets can be defined in many different ways, but for the purpose of this article, mindsets are theories or beliefs about the world we use (often unknowingly) to make sense of life events.

Dr. Carol Dweck, one of the world's leading researchers in the field of motivation, Are defined Thinking on a continuum fixed on growth,

On the one hand, those with a growth philosophy tend to think that they can improve or change with effort and with the right methods.

On the other hand, those with a firm mindset tend to believe that certain attributes are immutable and can not be improved, no matter how hard they work or what methods they use.

For example, if you think you can change your body weight by changing your diet and exercise habits, you have a mindset for growth. If you think that your body weight depends mainly on your genetics and is more or less immutable, you have a firm mindset.

People with a strong attitude believe that they can not change certain characteristics. Therefore, they are also slightly upset and more likely to give up when performing poorly.

When someone has a firm attitude to their body weight, failure and setbacks are seen not just as a lack of that particular attribute or skill – not as a weight loss – but as an expression of their inability as a person.

When someone has a growing attitude to body weight, he sees setbacks on his way to losing weight as productive challenges and learning opportunities.

Of course, believing that you can change and withstand setbacks is a big advantage when it comes to changing your body. This is also important when it comes to self-regulation – to control your behavior.

For example, if you think you can change your body weight (you have a mindset for growth), if you want to resist that donut box in the break room, you're better equipped to pass on that French cruller, because in the back of your Ghost do you realize that you are in control of your body weight.

In other words, knowing that your actions will produce results over time will make them more likely to do so. If you do not believe that your actions will produce results, it is unlikely that you will care.

Summary: Their thinking is the collection of theories or beliefs about the world you use (often without realizing it) to make sense of life events, and a growth mindset is the belief that you are doing something with enough effort and the right methods change the better.

Use this training and flexible diet program to lose up to 10 pounds of fat in just 30 days and build muscle – without starving yourself or living in the gym.

What does science say about growth mentalities?

It is hardly a revolutionary piece of advice and a common sense to tell people "to believe in themselves", but what really makes it compelling is the scientific evidence behind it.

Scientists have known about the power of growth mentality for quite some time, but most of this research has focused on intelligence and academic achievement.

For example, research Columbia University researchers have found that people who believe they can increase their intelligence generally achieve better grades and test scores at school.

Based on this study, scientists wondered how growth factors in other areas, such as health and fitness, could play a role in achieving goals.

A recent study North Carolina State University researchers investigated how people's attitudes influenced their training behavior.

They asked 117 people questions about their thinking about exercise and their perceived ability to get fit, as well as their training habits.

The researchers found that people with a stronger attitude to growth in terms of fitness were more likely to do sports in the past than those with a firmer attitude.

This study was based on the attendees' natural attitudes and basically confirms what most people already know: some people are more committed to training than others.

The really interesting question, though, is what if we could change Thinking of people to make them train more?

The same researchers wanted to find out whether the attitude of people to fitness is actually changeable.

In another study published in the same article, they randomly assigned 156 women and 158 men, averaging 28 years, to an article on the variability of fitness or an article on genetics and our inability to get fit be read.

As with the first study, at the beginning and at the end of the study, the researchers had answered a series of questions about their thinking and training habits.

To discourage people from recognizing the purpose of the study (and telling researchers what they thought they heard), they concluded that the purpose of reading the article was to provide researchers with feedback on its comprehensibility it was used in another study.

The researchers found that this simple task dramatically influenced people's mindset. Those who read the article on how to improve their fitness indicated a stronger attitude to growth in the questionnaire, and those who read the article on the immutability of fitness and the importance of genetics cut a lot in the recruitment questionnaire worse off – her attitude was much firmer.

The most interesting result was that this effect was observed despite the initial attitude of the people.

That is, someone who had a more natural way of thinking by nature developed a more growth-oriented mindset after reading the article on improving fitness.

Similarly, people who had a more inherently growth-oriented mindset by nature developed a more rigid mindset after reading the article about inability to improve their fitness.

Even if their settings have changed in this case, simply reading an article can really change your attitude in the long run?

Can these temporary benefits persist?

Although it remains to be explored whether this is the case, we know that relatively short, simple interventions are required improve Thinking about body weight and other areas, such as thinking about the personality, still Show effects Months after the end of the study.

Similar to the first study with previous exercise habits, those with a stronger attitude to fitness training have a greater intention to train in the future than those with a firmer attitude.

The most important finding from these studies is that your mindset plays an important role in how much you train and how much you want to train in the future.

Nevertheless, we all know that exercise is only half the battle when it comes to health and fitness goals. Diet is the other side of the coin.

Many people are able to increase their willpower to exercise something regularly, but most have difficulty sticking to some kind of diet for more than a few weeks. And that's understandable: while training requires discipline a few hours a week, the diet requires 23 hours of discipline every day.

In one study Researchers at Washington State University sent a questionnaire on body weight settings to 34 women and 39 men (mean age 20 years) and then subjected them to a false taste test with M & Ms (the "unhealthy" snack) and raisins (the "healthy" snack) "Snack). They were led to believe that the study was intended to receive their feedback on the snacks (saltiness, sweetness, crispness, etc.).

This "taste test" has obscured the true purpose of the study: the assessment of people's attitudes towards body weight and their relationship to the amount of snacks consumed.

The researchers made some predictions about the results:

They expected people with a growing body-weighting attitude to consume fewer calories from M & Ms. Since they believe that their weight is variable because of their thinking, they should be more motivated to resist the consumption of too many mergers and acquisitions.
They expected people with a firm attitude to eat more calories from M & Ms.
They expected that thinking would not play a role in the amount of raisins they consumed, as less self-regulation is needed to eat too much raisin compared to M & Ms.

And that's exactly what they found.

The attitude of the people did not seem to affect how many calories they ate from the healthy snack – the raisins. Those with a growth and a firm attitude tended to eat about the same number of calories raisins.

However, people with a growth mentality consumed significantly less calories from M & Ms than people with a fixed mindset.

That makes sense, of course.

If you think that your eating habits have little or no effect on your weight, why should you even pay attention to how much and what kind of food you eat? Eat as many raisins and M & Ms as you want, because your genetics will decide your weight, how fate will decide your future, right?

On the other hand, if you think that your diet is directly related to your weight, it makes sense to consume an adequate amount of a healthy snack (in this case raisins) and less healthy alternatives like M & Ms to take.

In a sense, your mind controls your eating and exercising behavior without you even noticing.

In addition, there is even evidence that your mindset is incorporated into the structure of your brain.

As you study neuroscience literature, you find a compelling connection between your thinking and the way your brain works.

There are no studies looking at how this affects health and fitness. However, there are studies that examine how your mindset affects the way your brain works when other problems arise.

For example in one study The studies, conducted by scientists at Michigan State University, allowed participants to wear an electrode cap to measure the electrical patterns in their brains as they performed a complex task. In particular, the researchers looked for areas of the brain that are related to the attention to lighting up.

Each time the participants answered a question related to the task, they were told if they had answered correctly, and later they were told what the correct answer was.

The researchers found that the attention part of the brain lit up differently depending on how the participants thought.

People with a firm attitude to intelligence were careful to see if their answer was right or wrong – without interest in the right answer.

People with a growing attitude to intelligence paid attention to all the information: if their answer was correct and What was the right answer.

For people with a strong attitude, it was more important to pay attention to whether they were correct or not than to learn what was actually correct. They came to the study because they believed that their intelligence was unchanging and they did not care about learning and improving.

And that was also evident in her performance. In a follow-up task, those with a strong mindset performed significantly worse than those with a growth mindset.

If you pay attention to whether you were right or wrong in a task, the likelihood that this task will succeed in the future is, of course, higher. Those with a firm attitude paid less attention. It is therefore not surprising that they performed poorly.

Other research has associated growth mentalities with other areas of the brain related to heightened awareness, attention to error, and receptive feedback.

In other words, people with a growth mentality are more interested Identify their mistakes, learn how to get the right answers, and use that information to improve them in the future.

Basically, they believe they have the ability to improve, while people with a strong attitude believe that their performance – good or bad – is often a foregone conclusion.

Summary: People with a growing attitude to fitness are more likely to train and plan to do more sports in the future. In addition, you are more likely to look for solutions to problems and learn from your mistakes, which will be beneficial in many areas of your life.

How to develop a growth concept in 3 simple steps


What kind of attitude you have regarding your ability to get fit, your body weight, and your health can all affect whether you achieve your health and fitness goals or not.

But how exactly do you cultivate a growth mentality?

Well, researchers are still finding the most effective methods, but here are three strategies that are likely to help:

1. Be fine with "not yet".

Be a little honor to the effort and work you have done so far.

Just because you've lost a few pounds or your eating habits are still below average does not mean that you'll never get there. It just means you have not arrived there yet yet,

research shows that this subtle change of perspective can have a profound effect on the way of thinking.

One of the biggest mistakes you can make is giving up at the beginning of your weight loss because you feel you are not progressing fast enough.

While research indicates that faster initial weight loss is beneficial for long term weight loss success. You should not always expect that to happen.

Sometimes life will get in the way, you will slip or you will do everything right, but the scale will not change for a week or more.

It's common to try a few times to get fit before the changes take effect. However, after the first "practice rounds", you will probably be working out enough kinks in your approach to see lasting change.

However, sticking to the plan during this time can be difficult. For this reason, it is important to consider your goal as "not yet achieved" and not as hopeless.

Sometimes you just have to start.

2. Find a role model.

Do you know someone who has been successful in achieving his weight loss or fitness goals?

Chat with them!

Provided they have not used unhealthy methods to get there, people who have done what you want to do are not just a great resource, but a clear example that change is possible.

It's difficult to have a firm mindset on losing weight, building muscle or changing your health and fitness habits if you have an example of someone who has done just that.

In one 12-week study Under the direction of researchers from the University of Richmond, 169 people who were interested in losing weight were randomly divided into 3 different groups.

One group underwent a weight-loss program focused on developing attitudes to body weight growth. This program included a variety of strategies to promote growth, with an emphasis on past success stories on other people's weight loss.

The second group completed a "knowledge-only program" that provided previously validated information and strategies on healthy diet and exercise for weight loss goals.

And the third group received no program at all.

Before the study began, participants came to the lab to complete a questionnaire that evaluated their naturally occurring body weight settings.

At the end of the study, the participants returned to the lab to complete the assessment of the mindset.

The results of the study demonstrate the importance of learning about other people's success in building a growth philosophy and being successful.

Those who have learned about weight loss from others' success stories have significantly strengthened their belief in the changing nature of body weight, while those of the other two groups actually completed the study stronger fixed ways of thinking about the body weight.

3. Write about it.

The science behind the benefits of journaling for mentally and physically Health is already out there.

And you can also use these benefits to improve your growth philosophy.

Here are a few suggestions on what to write about:

Write about your goals: What do you want to achieve

Write about minor achievements: What have you already achieved?

Write about the setbacks and obstacles you have encountered: What is in the way of your success?

Write about the setbacks and obstacles that await you in the future and how you will handle them: What could go wrong and what will I do if that happens?

Write down what you will focus on next to get closer to your goals: Which strategies will I try next?

You can also try to write to another person in your position. That is a validated method Proven in the scientific literature to promote attitudes to growth. Here's a sample journal prompt that you can start with:

"Imagine, your good friend has recently started a new exercise program and is also monitoring his diet. You are 8 weeks old and have lost only 2 pounds – what would you tell them? "

Often we give better advice to others than we give ourselves, and this exercise makes it easier for us to overcome this disadvantage of our personality.

Ultimately, developing a growth mentality is about seeing failures or setbacks as opportunities to reflect, learn, and improve as a person.

Where were you wrong?

What can you do better next time?

Preparing for success starts with your way of thinking. That sounds cheesy, but now you know: Science confirms it!

Summary: You do not have to be tied to a firm mindset. According to the study, you can change your way of thinking by, for example, accepting your current situation and planning a better future, finding a role model that leads you along this path, and writing about your past experiences and future goals.

The conclusion to Growth Mindsets

We all know that healthier eating and exercise are critical to achieving health and fitness goals (and keeping our overall health at bay).

But easy knowing Of course, that's not enough to sustainably change our behavior.

It is foolish to separate our brains and thoughts from our physical health and fitness goals.

These things are completely intertwined (science says so!), And how we think about things can determine our success.

The term "growth mentality" has become increasingly popular for good reason.

We have very strong scientific evidence that it is beneficial for success in a variety of areas (academics, weight loss, athletics, etc.) to have a growth mindset instead of a firm mindset.

This goes beyond the trite slogans "believe in you!" and "You can do everything you want to do!"

You can put together the perfect diet and exercise plan and feel more motivated than ever. , , but with a firm mindset you will have a hard time succeeding in the long term.

If you sincerely trust in your ability to improve and succeed, the likelihood that you succeed will, statistically, be higher than others who do not represent those growth prospects.

If you have problems, ask yourself: Do you really think you can change?

Remember: there is always room for growth.

If you liked this article, please share it on Facebook, Twitter or wherever you want to hang out online! 🙂

How do you stand for growth? Would you like to share something else? Let me know in the comments below.

+ Scientific references

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Orvidas K, Burnette JL, Russell VM. Mindset Applied to Fitness: Growth beliefs predict the effectiveness, value, and frequency of exercises. Psychol Sport Exerc. 2018; 36: 156? 161. doi: 10.1016 / j.psychsport.2018.02.006
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