Welcome back to another episode of Arnold's Pump Club. Today, I want to start by talking about the doubters. I've said many times that you must ignore the naysayers. And usually that means the people who doubt you, but sometimes your biggest naysayer is yourself. Studies have shown that so much stress,
anxiety and limitations comes from self-doubt. If you want more self-belief, it's time to put in the reps and practice positive self-talk normally when we don't like a thought we fight it or beat ourselves up for even thinking it. But instead of fighting your brain, I want you to examine your anxiety, identify your current state and compare it to the goal you want to accomplish. Let me give you an example. Imagine you want to get into shape, but your anxiety is connected to fitness. You want to
work out three times per week, but you're not going to the gym. Maybe you're not exercising because you're worried others will judge you. Instead of obsessing about the judgment, ask yourself who you can become if you could work out just a few times per week. Becoming more aware of how your emotions hold back your potential can help you take action. And it helps to remove the judgment from your emotions. Everyone is nervous or uncomfortable in the beginning. We act like these emotions are
problems, but they're not a big deal. They are part of being human. The real issue is not what you think, but how you react or punish yourself for having thoughts in the first place. Life is a mind game. But if you can accept that every emotion isn't bad and that many fears are bigger in your mind than in reality, you can take steps to remove the power from the anxiety that controls your outcomes. And if you realize that you are your biggest naysayer, ignoring that voice can
help you take more action. If your anxiety is severe, remember, there's no shame in asking for help. I've said it many times, but there no such thing as being self-made. We all thrive with the support of others. Real strength is asking for help when you need it. Now, let's get to today's tips. If you want the ultimate natural workout boost, grab your headphones and turn up your favorite playlist. Research suggests that music is one of the most effective ways to improve your workout.
Studies have found that it can increase motivation, boost endurance and strength, reduce perceived effort, and even help fight off fatigue. Part of the reason music works so well is that it's the ultimate distraction. When you exercise your body signals to your brain that you're tired or fatigued. However, listening to music distracts your brain, reduces your perception of fatigue
and can help you train harder. Research also suggests that training to a beat makes you more efficient with your movements, meaning you expend less energy and don't feel as exhausted, which is why you feel like you can train longer. And music elevates your mood and makes your workouts more enjoyable, which helps fight off fatigue. It works so well that one scientist suggests
music could be considered a type of legal performance enhancing drug. While research suggests you can optimize your playlist based on the tempo, it doesn't have to be that complicated. Studies suggest you can design the ultimate workout playlist by picking songs you love that trigger a strong positive emotional response. Now I want to share an item that everyone needs to hear. If you have a friend or family member who doesn't lift weights, be sure to share this with them.
Research suggests that any amount of weight training reduces your mortality risk. Scientists analyze the behaviors of 216,000 adults over 15 years. Compared to those who perform no weight training whatsoever, any amount of pumping iron was associated with the lower risk of death from any cause, as well as less risk of cardiovascular disease and cancer. This adds to prior research that found resistance training for 60 minutes per week was associated with the 33%
reduction in mortality risk. And another study found a 31% reduction in cancer mortality. But the craziest number of all, despite the undeniable benefits, 75% of the 216,000 people in the cohort did not resistance train at all. Remember, it doesn't matter how old you are or your starting strength. Any amount of resistance training will benefit your health and longevity. And that's it for today's
episode. I created this podcast because I believe that fitness is for everyone. So I'm using the power of machines to help me deliver news, information, and support that will make you healthier. I am not a cybernetic organism. But I do have an important mission to build the positive corner of the internet and lift up the world. There's too much negativity online. And I want this podcast
to give you the support you need to become a little bit better. I want to thank our editors in chief Adam Bonstine and Daniel Ketchle, who helped me with this podcast and our daily newsletter, as well as our producers, Penn name consulting. We value all your feedback and the three of us are here to support you. If you enjoyed this podcast, please leave a review. We love hearing from you. Together, we have the strength to lift up the world.