<a href='https://live.witsandweights.com'>Join the 3-Week Strong Finish Challenge</a> to build self-efficacy and self-regulation through the hardest 3 weeks of the year. Get coaching, accountability, custom nutrition plans, and strength training templates to end the year strong: <a href='https://live.witsandweights.com'>https://live.witsandweights.com</a>--Even if you know what to do for nutrition and strength training, you keep stopping, falling off, and starting over. Discover why this has nothing to do with discipline, willpower, or motivation, and everything to do with two trainable psychological skills that predict whether you'll follow through or quit.Episode Resources:<ul><li>Try <a href='https://studio.com/philip/fitness-lab?c=vO14BzD8'>Fitness Lab</a> for an AI coaching app that gives you microactivities and psychological wins. <a href='https://studio.com/philip/fitness-lab?c=vO14BzD8'>Special link for podcast listeners to get 20% off.</a></li></ul>Timestamps:0:00 - Why you keep starting over with strength training and nutrition 8:36 - Skill #1: Self-efficacy (believing you can execute the next step) 13:58 - Small wins and progressive overload for confidence 14:40 - <a href='https://live.witsandweights.com'>Join the 3-Week Strong Finish Challenge</a> 15:55 - Skill #2: Self-regulation (following through when life gets messy) 20:22 - 4 tactics to build self-regulation 24:04 - Related psychological models explained 26:18 - Practical steps and identity shift for lifters <a rel="payment" href="https://www.buzzsprout.com/1870546/support">Support the show</a> 📱 <a href='http://witsandweights.com/app'>Get Fitness Lab</a> - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 <a href='https://physique.witsandweights.com/'>Try Physique University</a> - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 <a href='https://www.witsandweights.com/question'>Ask a question</a> or find Philip Pape on <a href='https://www.instagram.com/witsandweights/'>Instagram</a>

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2 Psychological SKILLS That Determine If You'll Stick to Lifting and Nutrition | Ep 411

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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