Reasons You Should Never Neglect Squats

12 Mental Tricks to Beat Cravings and Lose Weight

Mind over matter

Using pure willpower to overcome cravings doesn't always work. (If it did, dieting would be easy and we'd all be at our own healthy, feel-great weights.) Guess what? You don't have to tough out an unrelenting yen to house a box of Cheez-Its, you just need to fool yourself into thinking you didn't actually want to eat the junk food in the first place. It's easier than you think; here are tips from experts and recent studies to help you stay on track.

Visualize an internal pause button

The next time you want to reach for a big bowl of Chunky Monkey, picture yourself hitting a pause button in your brain. "If someone were to ask to borrow a lot of money, most people can stop and say, 'I'll think about it,'" says Coral Arvon, PhD, director of behavioral health and wellness at Pritikin Longevity in Miami, FL. But when that chocolate cake or bottle of wine is in front of us at the end of day, the majority of us don't hesitate to indulge. "Think 'pause,' and consider your decision for 10 minutes before making an actual decision," Arvon suggests.

Substitute junk food with healthy foods that resemble junk food

Find a healthy alternative that shares some of the same qualities as the fatty food you've got a craving for, says Jonathan Alpert, a New York City-based psychotherapist and author of Be Fearless: Change Your Life in 28 Days. Craving the crunch and salt of potato chips? Make a batch of satisfyingly crispy kale chips. Eyeing the carton of ice cream in your freezer? Whip up a fruit-packed smoothie bowl instead. "Over time your taste buds and brain will adjust and learn to like these healthier options," says Alpert.

Imagine yourself eating

Thinking about eating a bag of candy makes it more likely you'll eat less of it when you actually start eating it, according to a 2010 study by Carnegie Mellon University researchers. Study participants who visualized eating 30 M&Ms before indulging in a bowl of the candies ate fewer M&Ms than two other groups who imagined eating only three candies or no treats at all. Researchers say the key lies in thinking about eating the food versus merely thinking about or visualizing it.

Tell yourself you can have anything

When you think about going on a diet, hunger pangs, deprivation, and waving goodbye to your favorite foods probably come to mind. Problem is, denying yourself your favorite foods immediately sets you up for failure, says Amy Goodson, RD, sports dietitian for the Dallas Cowboys and co-author of Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon. "You want to make changes you can do for the rest of your life. The key is to eat what you want, but not everything you want," says Goodson. "You can still enjoy one to two splurges during the week as long as you stay on track the rest of the time."

How Can You Trick Your Brain into Eating Less?

Five Tips to Help You Lose Weight

The obstacles to losing weight, however, are not insurmountable. The National Weight Registry is tracking over 5,000 individuals who have lost an average of 66 pounds and kept the weight off for five years. Insights from their success stories are consistent with these five tips from Dr. Rankin:

1.) Focus on a change of heart, not a change of mind. Losing weight through changing what and how much you eat doesn’t happen because you rationally decide to lose weight. You have to have a change of heart; that is, you must get in touch with your deepest, heartfelt desires.

Your motivation may not be positive. Indeed, it may stem from a fear of loss. For example, you may not want to get sick. Or you may not want to be ostracized. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Getting fit must become a priority and your life must be organized accordingly. Nobody can change you but you, and once you’ve made the changes, you need to stay focused. Successful individuals keep their motivation in the forefront of their minds all the time.

2.) Practice self-discipline. Self-control is a muscle that, like other muscles, needs exercise and strengthening. Change doesn’t happen because you want it to happen. Each time you resist temptation, you are developing greater self-control. Success breeds success. Facing down temptations builds strength for future decision moments. Some of my clients throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.

Self-discipline is required for behavior change, but does that mean that the lack of self-discipline causes obesity? No. That would be like saying aspirin helps a headache go away, so headaches are caused by a lack of aspirin — which is nonsense!

3.) Eliminate or reduce sugary, fat-laden foods. Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?

What is often misunderstood is that these dependences exist on a continuum. You can be mildly, moderately or severely dependent, and the degree of dependence determines how difficult it will be to change.

4.) Make history your teacher, not your jailer. You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won’t repeat the error. No one is perfect. Be sure to acknowledge what you are doing right, not just what isn’t working.

5.) Surround yourself with friends, family and colleagues who will support your effort. Getting fit and losing weight absolutely require others. Although you alone can make the changes you need to make, you can’t make the changes alone. Not only in terms of eating, but in all areas of our lives, we are much more influenced by other people than we imagine. One of the most potent forces for positive change is the emotional support of the individuals who surround you.

You must, however, ask for the support you need. Don’t assume that others know what would be most helpful to you. Similarly, you need to avoid those people who aren’t on the same page as you. Social pressure can work for you or against you. Hang out with the right people.

 

Change is difficult, and whoever finds a way to bottle and market motivation and self-discipline will make a fortune. In the absence of such a product, however, the next best thing is helpful insights into the process of changing our behavior.

Dr. Rankin reminds us that, for better or worse, our core, emotional values will ultimately determine our choices. Once we identify our heartfelt desires, we can use them to create a healthy lifestyle that reflects our best self. Our deepest values can be summoned to keep us on track, especially when we are facing temptations and distractions. They can also serve as our compass when we go astray.

If we are willing to remain diligently committed to our emotional values, we can be confident that we will succeed in realizing our health and fitness goals. And when we do, maybe some of us will go one step further and give support to family and friends so that they can join us in becoming healthier and happier.

 

http://www.huffingtonpost.com/carole-carson/weight-loss-psychology_b_881706.html

How To Train Your Brain To Eat Healthier!

Book Recommendation The Endorphin Effect

The Endorphin Effect - William Bloom

A breakthrough strategy for holistic health and spiritual wellbeing

Endorphins are the miracle hormones. Found in everyone, they kill pain, provide the foundation for good health and create the physical sensations of pleasure. They are responsible for the euphoria of athletes and the pleasure of lovemaking.

In THE ENDORPHIN EFFECT, Dr William Bloom, Britain's leading holistic teacher, presents a major breakthrough in the field of healthcare and personal development. He reveals a revolutionary method that enables you to produce endorphins for vitality and a positive mood whenever you want, even when exhausted or in a crisis.

Weight Loss Psychology: Why Your Brain Might be Holding You Back PART 1

Why Your Brain Might be Holding You Back?

If you gave a test to a million people and three-quarters of them flunked, would you attribute their failure to a lack of willpower or laziness? Or would you wonder if the test was flawed?

If the test measured the ability to lose weight, the results would parallel the failure rates for Americans who are trying to reduce their girth. According to the 2011 Food & Health Survey conducted by the International Food Information Council Foundation, 77 percent of Americans are trying to lose weight or avoid gaining weight. Despite their efforts, nearly 70 percent of Americans are overweight or obese.

Given the inability of the majority of us to manage our weight, are we all just weak-willed slackers? Or are other factors operating to make failure the most likely outcome?

For the most part, the test takers do not blame others for their failure; they blame themselves. Desperate to succeed despite a history of dangerous scams and diet schemes, consumers continue their search for a magical solution to weight loss and willingly throw money at the problem. Growing at an annual rate of nearly 11 percent for the past five years, the market for weight-loss products (food, drugs, supplements, services, ingredients, devices, accessories and cosmetics) in 2014 is projected to reach $586 billion.

Designed to Eat

So why is it so difficult to lose weight? Obesity psychologist Jim Keller, Director of Behavioral Health at the WeightWise Bariatric Program in Oklahoma City, asserts that the human body and brain are designed to eat — thus explaining why losing weight proves so challenging for so many.

Keller, who has conducted 14,000 psychological interviews of individuals considering bariatric surgery, says that the causes of obesity are complex. Obesity is not simply a function of laziness or an indication of emotional instability. In addition, genetic and biological factors do not act in isolation, but are constantly interacting with an array of environmental factors. Keller notes that both the availability and persuasive advertising of unhealthy food contribute to the obesity epidemic.

Why Is Changing Eating Habits So Difficult?

While external and genetic factors play a role, no one questions that individuals are in charge of their daily decisions about what and how much to eat. So once we make up our minds to change a habit, why do we find ourselves falling back into old ones? Why can’t we simply make a decision and get on with it? What puzzles and frustrates many trying to lose weight is why changing one’s eating habits is so darn hard.

According to Dr. Howard Rankin, an expert on behavioral change, a key part of the problem is that we believe we have more control over our behavior than we really do. Stress, anxiety and addiction can limit the conscious control we have over our choices. Dr. Rankin asserts:

What drives our behavior is not logic but brain biochemistry, habits and addiction, states of consciousness and what we see people around us doing. We are emotional beings with the ability to rationalize — not rational beings with emotions. If we are stressed, depressed or addicted, no matter how good the advice we are given, chances are that we will not be able to act on it. The more primitive, emotional brain generally has precedence over the newer, more rational brain.

But even if we removed those individuals who are stressed, depressed or addicted from the test group, we still would be left with a large population of individuals who are unable to stick with their resolve to lose weight.

I speak from personal experience. I’ve started many a day resolved to eat healthfully for the rest of my life. But by late evening, a piece of chocolate cake with vanilla ice cream has somehow found its way into my stomach.

One possibility is that I have multiple personalities. Another is that resolve is not constant. According to Dr. Rankin, resolve ebbs and flows like the tide. One moment we can be fired up to be mindful of our eating, but in the next instant, our mood, our state of consciousness or the context has changed. Much to our chagrin, we find ourselves indulging in unhealthy treats.

Dr. Rankin also has a healthy respect for people’s extraordinary ability to rationalize almost any behavior. We can persuade ourselves to do almost anything we want to do — especially when the behaviors are ones that our brains are used to doing. But trying to persuade ourselves to do things that we don’t really want to do — behaviors our brain is not used to — is not easy. We are very adept at making wonderful (and plausible) excuses as to why we can’t do what we don’t want to do.

http://www.huffingtonpost.com/carole-carson/weight-loss-psychology_b_881706.html

Latin Dance Workout for Your Living Room

This workout is sure to burn calories and put a smile on your face. Equinox instructor Nicole Steen guides you through an upbeat, 30-minute class for PopSugar Fitness. “When it comes to working out, the goal is to just keep moving, so don’t worry if the choreography doesn’t make sense. The more self-conscious you are, the less you move, so let go and focus on the fun,” says Steen.
http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#2

Want dancer abs? Try this 6-minute workout from DanceBody’s Katia Pryce

“The thing about dance is the second you get moving you’re getting your cardio in. You’re sculpting. You’re getting your endorphins up. You’re feeling confident. You’re feeling like you’re really, really moving your body,” says DanceBody’s Katia Pryce in this Well+Good video.

What makes this ab routine different from other videos? There are no crunches! In fact, in only six minutes, you’ll dance and move your way to a stronger core completely from a standing position.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#8

How to Get a Six Pack - ULTIMATE STEP BY STEP GUIDE!!

15 Things Nobody Tells You About Losing Weight

Unexpected effects of weight loss

Losing weight does more than give you an excuse to buy new clothes. Dropping just 5 to 10% of your body weight can improve your overall health and reduce your risk for chronic conditions like heart disease and diabetes. But shedding unwanted pounds can also have less-obvious effects, and not always for the better, says Adam Tsai, MD, a physician at Kaiser Permanente Colorado and a spokesperson for the Obesity Society. Here are the good things—and the bad—that you don't normally hear about losing weight.

Your energy levels will skyrocket

A big energy boost is often the first thing people notice when they start dropping weight. Why? When you're carrying around fewer pounds, you use less energy to simply go about your day, says Dr. Tsai. Weight loss also improves oxygen efficiency, so you won't find yourself out of breath so easily when climbing stairs or hustling to catch the bus.

Your memory may improve

In a 2013 Swedish study, older women scored better on memory tests after six months of following a weight-loss plan. Brain scans showed more activity during the encoding process (when memories are formed) and less activity during memory retrieval, suggesting greater recall efficiency. "The altered brain activity after weight loss suggests that the brain becomes more active while storing new memories and therefore needs fewer brain resources to recollect stored information," said study author Andreas Pettersson, MD, in a press release. Previous research has also linked obesity to poor memory, especially in pear-shaped women who carry extra pounds around their hips.

Your relationship will be tested

Losing weight can make you feel sexier, but your slimmed-down body—and that newfound confidence—won't necessarily strengthen your bond with your spouse. In a 2013 study from North Carolina State University, researchers found that although dropping 60 pounds or more in two years or less usually improved couples' relationships, occasionally a dieter's partner felt jealous or threatened. Why? Your body transformation may force your significant other to consider his or her own health choices, says Gail Saltz, MD, Health‘s contributing psychology editor. Another problem: Your partner may worry about how your personality might change. “You feeling great, sexy, or confident could shift the balance of the relationship,” Dr. Saltz says. “They fear losing the identity of the more confident one or losing the upper hand.” Many of these challenges could apply to friendships, too.

Your risk of cancer will be lower

You know that smoking, sun exposure, and radiation can cause cancer, but obesity has been linked to several types of cancers as well, says Dr. Tsai. Being overweight causes inflammation that triggers cell changes within the body. Dangerous levels of inflammation can be lowered, however, by losing just 5% of your body weight, according to a 2012 study on post-menopausal women published in the journal Cancer Research. And a 2014 study published in Obesity Research found that morbidly obese men who underwent bariatric surgery reduced their cancer risk over the following years to roughly that of normal-weight people.

If you were depressed before, that may not change

Does being overweight make you depressed—or does being depressed lead to weight gain? It's not always possible to tell what comes first, says Dr. Tsai. And while most people feel happier after they've lost weight, it's not a cure-all. "For a smaller percentage of people, mood will not improve even after they lose 100 pounds," he says. That may be because weight loss doesn't address any underlying problems you may have, says Dr. Saltz.

Foods may taste different

Losing a lot of weight in a small amount of time may alter your taste buds. A recent Stanford University study revealed that after bariatric surgery, 87% of patients reported a change in their sense of taste. About half said food tasted sharper, while the other half said food tasted duller. The upshot: those who tasted food less intensely after surgery lost 20% more weight over three months than those who said foods tasted stronger. The study authors say more research is needed to determine why the change in taste occurs, but another recent study did have similar findings. The study, from Leicester Royal Infirmary in the United Kingdom, found that three quarters of weight loss surgery patients developed a dislike for certain foods after their operations, most often meat and dairy products.

Working out will be more fun

When you're carrying around extra pounds, exercising can make your joints hurt and lungs burn more than someone who's at a normal weight, says Dr. Tsai. Once you start to slim down, exercise will start to feel less like a chore and more like the fun, energizing experience that it should be. Plus, being lighter can also make you faster and stronger. Take running, for example: It's generally believed that for every pound lost, an athlete can shave two seconds off the time it takes to run a mile.

Your bones may change

Ever heard that losing weight weakens your bones? While it's true that weight loss is associated with bone loss, it's only a big concern if you become underweight or follow an unhealthy diet, and the National Osteoporosis Foundation says that the benefits of weight loss usually outweigh the risks. Extra weight can make your bones stronger (they have to be, to carry the extra pounds) but it also damages joints. And new research suggests that visceral fat around the belly is particularly bad for bones, for both men and women. Losing weight can help, as well as reduce arthritis symptoms, according to a 2013 review published in the Journal of the American Academy of Orthopedic Surgeons.

You'll probably spend less on health care

Normal-weight people spend less money on medical bills and expenses than their overweight peers, according to a 2009 study published in the journal Health Affairs. Specifically, researchers found obese people spent $1,429 more—that's 42% higher—than their normal-weight peers, most of which went toward prescription medications needed to manage chronic conditions. And a 2014 report on Michigan residents found that annual health care costs for people who were extremely obese were a whopping 90% higher than those of normal-weight individuals. 

In related sad-but-true news, you might notice something else when you lose weight, as well: Doctors (whose bias against obese patients has been well documented) may treat you better, too.

You may get a raise

It's not just doctors who may treat you better after losing weight; your employer might, too. Studies have shown that obese people make less money than normal-weight workers, especially among women. In fact, a 2004 study published in Health Economics found that the average paycheck for an obese worker was about 2.5% lower than that of a thinner employee. Dropping down to a healthy weight may also get you more job offers, according to a 2014 British study.

You may be able to toss your meds

Maintaining a healthy weight can protect you against diabetes and heart disease—but what if you're already overweight and suffering from these conditions? Good news: Slimming down can still help. "These conditions won't necessarily go away, but you may be able to reduce your symptoms and the amount of medication you take," says Dr. Tsai.

You may be able to take less blood pressure or cholesterol medication, for example, or learn to manage your type 2 diabetes without giving yourself daily injections. Studies also show that losing weight may allow you control chronic conditions like asthma and heartburn without (or with less) medication, as well. In related sad-but-true news, you might notice something else when you lose weight, as well: Doctors (whose bias against obese patients has been well documented) may treat you better, too.

Your skin may sag

One thing many people aren't prepared for after a dramatic weight loss is the loose, sagging skin. It won't go away overnight—or perhaps ever—and it may leave you feeling disappointed with your new body. Some opt for body contouring procedures like a facelift, breast lift, or tummy tuck, but any surgery carries risks, and in most cases insurance will not cover these cosmetic surgeries.

You'll catch more zzz's

People who lost at least 5% of their body weight over a six-month period slept an average of 22 minutes longerthan they had previously in a 2014 University of Pennsylvania study. And earlier in the year, Finnish researchers reported that modest weight loss significantly improved symptoms of sleep apnea.

"Losing weight usually means there's less there to physically constrict your breathing and less soft tissue to block the upper airways," says Dr. Tsai. Better sleep also helps your body burn fat more efficiently, so getting a good night's sleep means you'll be more likely to keep those pounds off.

You could boost your chances of having a baby

If you've been trying to get pregnant, losing a few pounds may help. A 2009 study published in Fertility and Sterility found that obesity in women is associated with infertility and polycystic ovary syndrome, and that the younger a woman is when she becomes obese, the harder it could be for her to get pregnant.

Slimming down can also help ensure that you have a healthy pregnancy and a healthy baby, since a mom's weight during (and even before) has been linked to all sorts of health outcomes for her kids.

Your eye health will improve

Matthew McConaughey told interviewers that his rapid weight-loss in preparation for his role as an AIDS victim in Dallas Buyers Club caused him to start losing his eyesight. That may be the result of extreme calorie restriction or nutritional deficiencies—but for most people, weight loss can actually protect their vision from obesity-related conditions like type 2 diabetes.

A 2013 University of Georgia study, for example, found that higher body fat percentage was associated with lower levels of the antioxidants lutien and zeaxanthin in retinal tissue. "The results indicate that adiposity may affect the nutritional state of the retina," the authors wrote. "Such links may be one of the reasons that obesity promotes age-related degenerative conditions."

 

http://www.health.com/health/gallery/0,,20888773,00.html#unexpected-effects-of-weight-loss-0

When to Change Your Workout?

Dance Cardio Workout - 40 Minutes Dance cardio To Burn Fat - Total Body Workout

15 Healthy Food Swaps (Eat This. Not That!)

The TRUTH About Body Transformations!

17 FOODS YOU CAN EAT AS MUCH AS YOU WANT

Taking Your Training Further - How Mindfulness and Visualization Can Get You There

Even Arnold, amidst his incredibly hectic schedule of  bodybuilding, business creation, and acting, has been known to practice  visualization, and even transcendental meditation as mentioned in his  biography, Total Recall.

Stating the concept of mindfulness, meditation, and visualization  is foreign to us Westerners would be an understatement. The way most of the  West sees the world is in an either/or type of mentality, which is far removed  from the mindset of most people in the East.

To illustrate the idea, think about your current training  program... If an opinionated authority were to look at it, he or she might  immediately label it as right, or wrong based on your individual goals.

They may see it as being good or bad depending on how they feel the  program is designed. While some may hold a neutral opinion on the matter, I’m  afraid most brought up in the West will view training, diet, nutrition, and  whatever else, really, through this good/bad,  either/or type of lens.

I should mention this isn’t bad (or good) in any sense, it’s just a  framework for making sense of our individual world, and it’s one we’ve come to  understand in Western culture.

Something that interests me deeply is how some cultures in the  East don’t possess this type of thinking. While some of us only see in black  and white, Eastern philosophy, especially as it concerns mindfulness, and  meditative practices, tends to view the world through a more neutral and gray lens.

Now I’ll first say I’m no yogi, urban monk, or spiritual guru,  but I’ve come to appreciate the power of meditation, mindfulness, and  visualization in my own training, and I’ve seen it impact the lives of my  clients’ and readers.

There’s no need for the religious stuff, just a simple concept of  counting your breath, and being more aware.

What Is Mindfulness?

 A working definition is this: a  state of open attention in which you observe thoughts, feelings, and ideas  without judgment, and with the idea of remaining focused on the present moment.

To put it simply, it’s to be still, and to focus. It’s being  present, and aware.

This means no distractions like Facebook, smartphones, or  television.

It’s paying attention to something deliberately, and with  intention.

Let me ask you this.

When’s the last time you simply sat in silence and let your mind  wander? If you’re anything like me ( I’m a busy guy in my twenties with a  social life, and a job), you probably can’t remember the last time you did  this.

We live in a world where our senses are constantly bombarded with  various visual, kinetic and auditory stimuli. We can’t stop to think because  there’s no time anymore.

We’re slaves to multitasking, and Adderall seems to be the  preferred quick fix, but is it?

Okay, back to mindfulness... I’ll give you an exercise to  practice. It’s only 2 minutes long but incredibly difficult.

Don’t skip this.

Set a timer for 2 minutes. Wherever you’re at, I want you to  close your eyes, and pick one thing to focus on. It can be anything, but to  give you some ideas, here’s what I usually tell people.

If you’re sitting down, try to focus on the weight of your  hips/butt on the chair/floor. How does it feel? Can you feel the weight of your  body pressing down against the surface you’re sitting on?

Another idea is to pay attention to your lower belly as you  breath in and out. See if you can actually feel it stretching, and contracting  with each, effortless breath. Pay attention to the feeling.

Yet another idea is to hold something in your hand. It can be a  book, a pen, piece of cloth, or a fork. Pay attention to how it feels, and sits  in your hand. can you direct your focus to how it feels on each individual  fingertip?

You can focus on anything. It can be a thought, feeling or smell.  It just has to be something you can pay deliberate attention to. This is why I  encourage people to focus on a bodily feeling or sensation over a thought, at  least at first.

Now the goal, for the entire 2 minutes, is to focus on nothing  but this feeling, whichever one you chose. Pay attention, without judgment,  each time your mind begins to wander. Don’t   get mad, or upset, or view it as being bad when your mind wanders, because it will.

Just do your best to focus on whatever feeling you chose.

Now once the timer is up, you can go back to whatever you were  doing, but I want you to think about the following:

1. How many times did your mind wander?
2. Was it hard to stay focused?
3. Were you bored at all?
4. Did the 2 minutes seem to last forever?
5. Did you notice anything you hadn’t before about  how something felt to you?

If you did the exercise, you just practiced mindfulness.

So now that you understand this concept, let’s move onto  meditation, and then visualization.

What is Meditation?

 It’s a focused practice of being mindful. You can be mindful any  time, but meditation is more of a deliberate practice.

Think of it like this. Barbells are the tools in which we use to  train and sculpt our bodies, while meditation is the tool we use to sharpen our  minds.

And while meditation is a simple practice, it’s hardly easy. Just  like creating a body you’re proud of takes lots of time training and attention  to diet, learning to focus, and control your mind takes practice as well.

Meditation is an ancient concept, dating back thousands of years,  but it has a lot of practical application for those of us who are students of  the iron game. Many of you reading (myself included) have spent years, decades  even, training our bodies and building our fitness habits.

So why don’t we pay much attention to training our mind? Again,  for most of us in the West, this is a murky idea. Only recently (last 10 or so  years) has science began to validate some of the supposed benefits from  meditation.

Not that we really needed the science to back up our reasons for  practicing, but it makes even some of the most rigid, reductionistic scientific  thinkers less skeptical.

What Are The Benefits?

A few of the benefits, actually detailed in this MIT article, are the ability to better deal  with stress, and also a way to potentially reduce chronic pain. In the article,  they mention patients learning how to turn  down the volume on pain signals, allowing them to manage it better than  before mindfulness meditation.

It reminds me of the scene in Fight Club when the narrator says  “after fighting, everything else in your life has the volume turned down.You  could deal with anything.”

Some more benefits include improved immune function(1),  improvements in positive mood states while decreasing stress, reducing  distractive and ruminative thoughts (worry) and behaviors (2), and the benefits  of anxiety-reduction tend to stick for years after with continued practice (3,  4).

And if you’re just looking for peace of mind, moderate stress  reduction, and just want to chill out, then you don’t need any of the science  above to convince you of the benefits - just give it a try.

Visualization, and Using  Meditation for Improved Performance and Intensity

So one thing I’ve learned in my own training is I rarely pay  attention anymore. I’ve performed presses, pulls, and extensions for thousands  upon thousands of reps.

I began to notice this during my training sessions as I’d catch  myself thinking of any and everything but my training, in the current moment.

This was a problem. I wanted to find a way I could reconnect with  what I was doing.

How could I be forced to pay attention?

I began to experiment with visualization and mindful meditation  pre workout, and things began changing rapidly.

What I noticed is that I could immediately increase the intensity  of my squats, leg presses, incline flyes and even barbell curls. Virtually  every movement became harder, and more intense the more I focused on the  individual muscle group as I was performing the lifts.

Now, this is nothing new. Bodybuilders have been seeking the pump for decades, and it’s for good  reason. The concentration and focus on the specific muscles creates the  so-called mind-muscle connection we’ve all read about, and hopefully  experienced.

So are bodybuilders meditators? Sure, however most probably never  thought about it this way. Their ability to focus is on point, though.

So here was my goal: I’d go into each training session with a  purpose in mind. That was to focus wholly on each movement and muscle I aimed  to work for that session.

If I had planned to do a quad-focused training session, I’d sit  for 1-2 minutes in silence as I focused on my breath. Once I was calm and collected,  I’d begin visualizing as vividly as possible how my training session was going  to unfold. I’d see myself in my mind warming up, and getting under the bar for  squats.

As I descended, I’d pay attention to how my quads and glutes felt  during the movement. I paid attention to the fatigue setting in, and how I’d  struggle as I reached fatigue. I imagined how it’d feel to finally rack the  weights as the sweat dripped from the end of my nose to the floor.

I paid attention to every detail, to the point of completely  losing myself in the visualizations.

When I’d go into the training session, I would deliberately drop  the weight down to about 80-90% of my normal working weights, which allowed me  to get more reps, and focus intently on the mind-muscle connection.

This way I wasn’t worried about how heavy the weight actually  felt, and instead, focused on how controlled I could make the movement. No  bouncing, no jerking, and no body english.

In time, I found the intensity I was able to create far surpassed  my previous efforts. And it was simply from directing my attention to what I  was doing at the moment (mindfulness), and   visualizing my actions beforehand (meditation).

I know this sounds simple, but when’s the last time you actually  paid attention? When was the last time you slowed down, checked your ego at the  door, and reconnected with what it feels like to actually fatigue the muscles,  instead of going through the motions?

How to apply this to your training:

For the next week, pick a handful of movements you’re familiar  with but do without paying much attention to. Or if you’re a bodybuilder, pick  a few body parts that are lagging, and use these techniques above to induce  more intensity, and create that mind-muscle connection using mindfulness, and visualization.

For more info, here’s a video introduction I did on mindfulness,  meditation and how to get started.

http://www.schwarzenegger.com/fitness/post/taking-your-training-further-how-mindfulness-and-visualization-can-get-you