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Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change
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The Repeated Bout Effect
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Examples Of The Repeated Bout Effect
- When you haven't done much strength training, doing 30 pushups will make you stronger. But after a few months, an extra of 30 pushups isn't really building new muscle.
- When you drink coffee for the first time, you notice an immediate caffeine spike. But after years of consumption, one cup of coffee seems to make less of a difference.
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3 Lessons On Improvement
- Doing a light amount of work is a great way to reduce the pain of difficult sessions.
- The amount of work that you need to do to reach your maximum level of output is higher than what you are doing now.
- Deliberate practice is critical to long-term success. Doing the same type of work over and over again is a strange form of laziness.
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Doing the same thing
... over and over again, even if it worked for a long time, will eventually lead to a plateau.
If nothing changes, nothing is going to change.
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Failure Is Inevitable
Most of us fail in our endeavors at some point in our lives, whether it's a New Year's resolution or a health goal you are working on. These setbacks make us human, not a failure.
Our will...
Schedule Your Habits
Schedule your habits by giving them a specific space in your daily waking hours. You can put it in your calendar, or link it to your current behavior patterns.
Create a system around your existing life to incorporate the new habit.
Stick to Your Schedule
Even doing something small towards your goal can help build a daily routine.
Example: Instead of skipping the morning jog entirely due to lack of time, one can jog for a few minutes.
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Sore Is Not Always Good
While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...
Heavy Lifting For Bulk
One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed.
A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.
Using Scales
Scales are actually useful in providing you with information about your general progress and direction.
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Identity-Based Habits
Building these habits means focusing on the type of person you wish to become rather than the outcome you wish to achieve.
Your current behaviors are simply a reflection of your curre...
Change can occur at 3 levels
- Outcomes: changing your results - losing weight, publishing a book, etc.
- Process: changing your habits and systems - implementing a new routine at the gym, developing a meditation practice, etc.
- Identity: changing your beliefs - worldview, self-image, judgments.
Changing your beliefs about yourself
- Decide the type of person you want to be;
- Prove it to yourself with small wins;
You have to become the type of person you want to be, and that starts with proving your new identity to yourself.