The new step visualization - Mental Training Tactics for a successful health and fitness.
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Understanding the role of mind in motivation and behavior is one of the most important elements for successful physical fitness.
If you struggle with changing habits and behaviors or if you can't get motivated, then even the best training and nutrition program is worthless.
An interesting fact about your awareness is that it completely deductive in nature.
In other words, it is fully capable of working backwards from the end to the means.
It is not necessary to achieve the means or the \"know-how \" to a goal when you first get the goal, because if you \"Program \" only the result (the target) successful \"have mental Computer \", then your subconscious takes over and help you find the information and tools you need and take the necessary measures to achieve the desired goal.
Many people are familiar with affirmations and goal-setting techniques as ways to give instructions to your subconscious mind.
But perhaps the best way to take advantage of the amazing powers of your mind is to use a technique called visualization.
In one respect, affirmation and visualization are one in the same, because when you speak or think an affirmation first, that triggers a mental picture, being as the human brain "thinks" in pictures.
You can set the display to the objectives of the program in your subconscious.
It's simple: You close your eyes, and mentally create pictures and run movies of your desired end results.
For example, you can present your bodies as living detail as possible to see exactly how you want.
If repeated consistently and emotionally, mental images are accepted by your subconscious as directives to be carried out and this helps with changing habits, behavior and performance.
While there are some new and creative ways to the notion that you are learning to use, this is not really a new technology.
Visualization has been discussed and written about in the fields of psychology and personal development for ages:
"If you want to reach your goal, you must 'see the reaching' in your own mind before you actually arrive at your goal.
\"- Zig Ziglar \" L use of mental images is one of the strongest and most effective strategies to make it happen for you something.
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- Dr.
Wayne Dyer \"Creative visualization is the technique of using your imagination to create what you want in your life.
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- Shakti Gawain
"Perhaps the most effective method of bringing the subconscious into practical action is through the process of making mental pictures - using the imagination.
\"- Claude Bristol \" C is a law in psychology that if you form a picture in your mind what to be you, and to maintain and keep this picture long enough to want, will soon be exactly as you thought.
"
- William James, 1842-1910, Psychologist and Author
Despite these glowing endorsements and a long track record, it's hard for some people to get past feeling that this is just a "hokey" self-help technique.
However, the display is an effective and proven to increase personal fulfillment, used by some of the best athletes in the world for more than three decades.
Here's a bit of background: The Soviets started to popularize visualization in sports psychology back in the 1970's, as detailed in Charles Garfield's landmark book, "Peak Performance.
\"They dominated in many sports during that period, which validated visualization anecdotally.
In the last 10-15 years, there has been some groundbreaking new brain research which has also validated visualization scientifically.
Here is something that was written by Dr..
Richard Restak, a neuroscientist who wrote 12 books about the human brain:
"The process of imagining yourself going through the motions of a complex musical or athletic performance activates brain areas that improve your performance.
Brain scans have placed such intuitions on a firm footing neurological.
Positron emission tomography (PET) scans reveal that the mental rehearsal of an action activates the prefontal areas of the brain responsible for the formulation of the appropriate motor programs.
In practice this means that you benefit from the use of mental images folder.
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So much for visualization being a "cheesy" self-help technique.
Even if the view is widespread today, even people who are familiar with it often unaware of its versatility and the numerous applications.
Arguably the most frequent use of visualization is by athletes (as well as musicians and other performers) as a form of mental rehearsal.
Research has shown that \" practice in your mind\" is almost as effective as physical practice, and that both - the practical mental and physical - is more effective than single.
A common and simple use of visualization in the fitness context is "goal visualization," which is simply making mental images of yourself already having achieved your perfect goal weight or with the type of muscularity you desire (i.
and.
, see yourself with the "body of your dreams").
Alternatively, you can visualize yourself completing a difficult passage than squats or bench press.
However, visualization does not need to be limited only to mental rehearsal or seeing pictures of your dream body in your mind's eye.
The visualization technique has no limits - because remember, you work with your imagination.
One creative way you can use mental imagery is called "process visualization.
\"It works like this: Once you set your goals, it's easy to find a list of daily habits, behaviors and actions steps you need to do to in order to reach your goal.
So write the action steps down and visualize them (the whole process, not just the end result).
With the mind's eye to see meet the expenses and the right decisions, see for yourself by ordering healthy foods from restaurant menus, you visualize, say no to sodas and drinking water, but also mentally project yourself to go to the gym, constantly training and murderess.
Some people literally visualize their entire "perfect day" as they would want it to unfold.
If you do this, as vividly, emotionally and in as much detail as possible, you will be neurologically priming your brain cause these behaviors.
The newest and least known of all mental imagery techniques is called "physiology visualization.
\"An example would be painted the internal process in the body to burn fat or to see the muscle fibers bigger and bigger.
Using this technique, could it be possible that you might actually be giving subconscious instructions to your body's cells, organs and tissues?
Well, consider the work of Dr.
Carl Simonton, a physician and cancer researcher, of his patients (as part of a complete program), how to visualize what is happening in their bodies, teach, imagine a lowering of the powerful immune cells devouring the cancer cells.
I have to emphasize strongly that I cannot and will not suggest that you materialize a lean and muscular body just by visualizing, any more than I can or will suggest that you can cure cancer with mental imagery (there's a step in between thought and manifestation - it's called action - a step that many 'new agers' conveniently forget to mention).
However, thoughts and ideas, the precursor of the action and the fact that a mind-body connection definitely exists makes this an exciting prospect.
Scientists have established the veracity of a mind-body link in many contexts, and not just by the existence of a placebo effect.
C is also the direct proof, as the manner in which the emotional and psychological stress can contribute to diseases.
The mind does affect the body! The mere fact that a branch of science has been devoted to this area is proof that it's deserving of critical investigation and is not just the domain of infomercial self help gurus.
The science is called psycho-neuro-immunological.
With this "physiology visualization" technique, you could, even as you were in the middle of a workout, imagine the fat burning process taking place, and visualize fat being released from adipose tissue storage (in your abdominal region or elsewhere).
You could see the stored fatty acids into fat, simply enter your bloodstream going to burn the working muscles and for energy production in the mitochondria of muscle cells.
If you're interested in building muscle, just think about the applications of this technique as well! In fact, I can assure you, many bodybuilders have already used this method instinctively, without anyone ever telling them to do so.
Because we know more about the physiology of fat loss and muscle building now more than ever, you could, in your imagination vivid and detailed enough, if you wanted.
My best suggestion is to refer to an anatomy & physiology or exercise science textbook that shows pictures of fat cells (adipocytes), blood vessels, myofibrils (muscle fibers), motor units, sarcomeres, and cell organelles like the mitochondria, so you know what the structures look like.
You can also browse for more information about the processes, lipolysis, hypertrophy, production of energy, or beta-oxidation of fatty acids.
This would allow you to run "mental movies" rather than just visualizing "still snapshots.
\"Although he has no idea what the internal structure and functioning of the body were similar, were able, they are still using this method.
Your body responds to mental imagery even if it isn't anatomically correct.
We know from the field of hypnosis that the subconscious mind responds well metaphor - maybe even better than literal suggestions.
Facts, figures and logic are the domain of the conscious mind, while emotion and metaphor can slip right past the conscious and into the subconscious.
Dr.
Simonton often wrote about his young patients who created (metaphorical) mental images of immune system cells as "knights in shining armor", slaying "the dragon" of cancer cells.
This is important because as I said before is one of the greatest intellectual forces of the Imagination.
You can visualize anything you want and you can embellish and exaggerate your imagery as much as you want.
For example, one could imagine the free fatty acids are burned for energy recovery in the \"Power House Phone \" - the mitochondria - and one could imagine that the mitochondria is literally an oven.
"incinerating" the fat!
I think it's a pretty cool idea to "see" your fat cells shrinking and visualize your body as a "fat burning furnace.
Therefore, we can be confident that physiology visualization will be effective even if only as a subconscious directive about your desired goal.
If science someday provides us with more conclusive evidence that visualization actually cause cellular - physiological changes in the body, well, that's just so much better.
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