Our bodies are equipped with a sophisticated system that constantly communicates with our brains. This system protects us from overexertion - when we exercise, our muscles send signals to the brain indicating fatigue. Your body tells your brain to stop, basically. But how about the other way round? Your brain can tell your body not to stop, right?

The interconnect signals between your body and your brain are overly cautious, telling you to stop well well before your body reaches its actual limit. You hear people say;

"Listen to your body."

"Set realistic goals."

So you get some adequate exercise and stop. No wonder you can never get rid of your fat belly and flabby arms.

It's all in your mind. What you need more is strengthen your mental resilience, so you can override those premature signals and push your body to new extremes.

Mental Strength

In other words, this interaction between your brain and the rest of your body is a two-way street. While your body sends signals to your brain, your brain also sends signals back to your body. This communication decides how long and how hard you can push yourself during physical exercise. So you make your brain's signal stronger, you can teach yourself to push past the fatigue and keep going. Keep going even when your body is begging you to quit.

Of course, you shouldn't ignore pain or risk injury. But you really must train your mind harder if you want to support your physical efforts more. Adopt a mindset where stopping early is not an option.

You could say this is positive thinking, but it's more than that.

You've got to create a mental environment where your brain fully believes that your body is more than capable of completing the task at hand, no matter how hard it feels.

1. Start by setting a clear, non-negotiable goal for your workout, such as a greater number of reps or a longer duration.
2. Before you even begin, commit to finishing, no matter what. You're not hoping to do it, but you're knowing you will.
3. When your body starts to send signals of fatigue, your brain's response should be a firm, "This is within my capability, and I will finish."
4. During the workout, keep your focus unwavering. Every time a thought of quitting crosses your mind, counter it immediately with affirmations like, "I am strong enough," and "I will not stop until I'm done."
5. Visualize yourself at the finish line, feeling triumphant. The mental imagery conditions your brain to expect success.

As you can see, you only need to train your mind by telling yourself the same thing over and over again. You don't need any equipment or special technique. You consistently push through these signals to get your brain to recalibrate your limits, that's all.

Your attitude of absolute determination and refusing to entertain the idea of stopping early - this mental resilience will build a stronger physique.

But There Are Physical Limits

With all that said, of course, there are physical limits. Your willpower alone won't get you to move an SUV.  You need to avoid injury, so overriding the body’s fatigue signals should be done carefully. Pushing through discomfort and ignoring signs of actual physical harm are two different things.

Discomfort is normal and tiredness is normal. But sharp pain or dizziness is a warning sign. That's your body’s way of protecting itself from serious harm. You know the difference, right? 

Practical Applications

Positive Self-Talk

Positive self-talk is a simple yet powerful technique to boost your mental strength during exercise. It’s about replacing negative thoughts with encouraging ones. Instead of thinking, "I’m too tired," try saying, "I’ve got this," or "Just a bit more." This shift in mindset can give you the extra push you need to keep going.

1. Find out the negative thoughts that come up in your head during your workouts.
2. Consciously replace those negative thoughts with positive affirmations. 

Over time, this will become a habit, and you’ll find it easier to push through moments of fatigue. Positive self-talk will surely motivate yourself and build your overall mental resilience.

Visualization

Visualization is another practical technique to help you push your limits.

1. Before starting your workout, take a few minutes to picture yourself completing it successfully. 
2. Imagine your satisfaction and the strength you’ll have at the end. This mental rehearsal can set the stage for a more determined and focused exercise session.
3. During your workout, use visualization to push through tough spots. When you feel like stopping, close your eyes for a moment and see yourself finishing strong. 

This mental image can serve as a powerful motivator, helping you override the signals of fatigue and keep going.

Pushing Up Physical Limits Gradually

Gradually increase the intensity and duration of your workouts to build both physical and mental stamina. This way, your body gets used to working harder over time, so your mind will learn to cope with the increased effort. Here are the steps to gradually increase workout intensity:

1. Incremental Increases: Each week, add a small increment to your workout. For example, if you’re running, add an extra 0.2 miles each week. If you’re lifting weights, add 2-5 pounds to your lifts. The idea is to push just a bit further than the previous week.
2. Set Mini-Targets: Break your overall target into smaller, achievable mini-targets. If you aim to run 5 miles, set interim targets of 1.5 miles, then 2 miles, and so on. This is to build your confidence as well as stamina.
3. Increase Frequency: Gradually increase the frequency of your workouts. If you’re exercising three times a week, try adding a fourth session. This helps build endurance and strength over time.
4. Mix Intensity Levels: Incorporate different intensity levels in your workouts. Alternate between high-intensity sessions and moderate ones. For example, mix sprint intervals with steady-paced running. This variation keeps your body adapting and improving.
5. Use Timed Intervals: For exercises like running or cycling, use timed intervals to boost intensity. Start with 30 seconds of high effort followed by a minute of moderate effort. Gradually increase the high-effort intervals while decreasing the rest periods.

Stay Motivated (Obviously)

They say, "surround yourself with positive people", but that's an obvious suggestion. Stupid suggestion, quite frankly. Yes, positive people will encourage you. Yes, it's best to move away from naysayers. But only your mind can motivate your inner self. So here are some creative ways to keep yourself motivated without the usual clichés:

1. Make a Game Out of Your Workouts: Challenge yourself to beat your previous records, whether it’s time, distance, or weight. Turning exercise into a personal competition keeps things exciting and drives you to improve.
2. Track Your Progress Visually: Use a progress chart or app that visually represents your achievements. Seeing a graph of your improvement over time, whether in terms of weight lifted, miles run, or other metrics, can be incredibly motivating.
3. Reward Yourself: Set up a reward system for hitting milestones. Treat yourself to something you enjoy, whether it’s a favorite meal, a new piece of workout gear, or a relaxing activity. Knowing there’s a tangible reward at the end can keep you pushing forward.
4. Try New Workouts: Keep your routine fresh by trying new types of exercises. If you usually run, try swimming or cycling. If you lift weights, add some yoga or pilates. New activities can reignite your enthusiasm for fitness.
5. Learn More About Fitness and Health: Learn the science behind the exercise - how different workouts affect your body to deepen your commitment. Read books, watch documentaries, or follow credible fitness blogs.

6. Focus on the Appearance: Building a beautiful body is a great motivator. Vanity is good!
7. Focus on Mental Benefits: Also think about other benefits like improved energy levels, better sleep, reduced stress, and enhanced mood.
8. Use Fitness Apps and Games: Use fitness apps that turn exercise into a game. Apps like Strava, Zombies, Run!, or Fitbit add a fun, competitive edge to your workouts.