Ok, you do need to diet and exercise in order to lose arm flab. BUT, for most women, diet and exercise aren’t the rate limiting factors when it comes to getting rid of the jiggle.

Generally speaking, most women know how to follow a sensible diet and exercise program. In this day and age we are flooded with fitness information on a daily basis.

But most women do NOT know how to stick to said programs for the long haul. Why? Because their thought processes haven’t been optimized.

This fluctuating motivation undermined my progress for a very long time. I used to read a lot of motivational books and listened to a lot of motivational speakers. I found, however, that these sources only provided temporary motivation that would always end up fading.

Luckily, I found some awesome work by David Burns M.D., that provided an extremely effective method for optimizing thought processes and maintaining motivation for the long haul. Central to his method is the identification of “cognitive distortions.”

So without further ado, here are 3 major cognitive distortions you need to know today so that you have motivation tomorrow:

1. Pressure phrases. Unfortunately, the “pain is weakness leaving the body” culture we live in has perpetuated the existence of pressure phrases. Never tell yourself you “should, must or oughta” go workout. Doing so will make you feel pressured and apathetic. Over the long run, these types of phrases will murder your motivation.

2. Labeling phrases. Never give yourself a label when messing up. Labels indicate that there is something internally wrong with you which is NOT the case. So don’t call yourself a “loser” or a “slob.” Instead, describe the situational circumstances that led to the hiccup so that you can prevent it from happening again.

3. Minimization phrases. These types of phrases can turn men into mice. Why? Because when you minimize you view yourself as being much less capable than you actually are. Never doubt your ability to reach a goal until you have actually tried.

Learning how to lose arm flab isn’t just about finding the right diet or exercise program. It’s also about finding the right mental program. And with the above thought distortions in mind, your mental game will be as solid as a rock. Good luck!

Author Katherine Crawford M.S., a Harvard fitness expert and recent arm fat casualty, teaches women how to lose arm fat. Unlock how to get sexy and toned arms by exploring her website about fat arms right now!