Fitness

Popular Kinds of Fitness Workouts

As it has been already said you shouldn’t join any elite sport club to become fit and healthy. There are some most simple, nickel-and-dime and natural activities to strengthen your body.

Running is a well-known fitness workout as a way to get fit: it’s cheap, can be done anywhere, at any time and, it is very effective. You can’t think! It easy to start with, anyone can run. Nevertheless if you have a diagnosis of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery or are pregnant, consult your physician first.

Start by walking at a race walking, and then gradually break into a slow running. Don’t start more than with ten minutes in total. Then increase the total duration of your running by some minutes every third session, until you can run 30 minutes three times a week. Keep in mind; run even if you’re feeling good.

Swimming is another popular way to start getting fit because it is absolutely natural for a human and a very healthy fitness workout. If you’re a non-swimmer, or you haven’t swum for years you should find a swimming class in any swimming-pool.

Swimming is a great way to tone up and strengthen your musculature, because to swim you need to move your body against the resistance of the water. It is very healthy for spinal column and also helps to prevent hart diseases. Swimming implicates most of the major muscle groups. Swimming is also an effective slenderize exercise. The gross of the people reduce in weight in some weeks they start swimming. The other big advantage of swimming is none-traumatism. You won’t fall, hurt or hit yourself, or put smth out. Swimming is appropriate for people with arthritis, brittle bone disease, and osteoporosis because it’s not a weight-bearing exercise. If you have nephrons diseases, you should consult you physician before start swimming.

Cycling is a fitness workout that provides healthy heart. A major examination of more than 10,000 people found those who cycle just about 20 miles a week have heart problems a half scarcer as those who don’t cycle. Cycling is also effective if you need to train off. An additional point to emphasize is that it is very pleasant. People who start cycling usually come on strong to it for the term of their life.

Dancing is on the verge of aerobic fitness workout that improves the condition of the heart and lungs; it also trains muscular endurance and motor fitness. Many people think they can’t dance because they have poor coordination, some people feel shame, but keep in mind: anyone can dance. Dancing is suitable for people of all ages, shapes and sizes, main purpose is to enjoy moving to music. Look for dance classes or dance alone if you feel shy of dancing with other people.
Source by Carole Parker

Food,

best muscle building foods

Muscle building isn’t just going to gym working out drinking shakes it’s a lifestyle. If you serious about building muscle it is essential to change your lifestyle. One of the key parts of muscle building is the diet. Your muscles need food so feed them and they will grow happy. I have provided few major muscles building food here to insert into your diet.

Oatmeal: this is one of the major muscle building foods I highly recommend. Oats are complex carbs which release a constant flow of energy though out the body fuelling your workouts to stimulate muscle growth. Try mixing your oat meal with protein powder for a better tasting breakfast.

Lean beef: Lean beef is a vital source of protein and has fats that aid in the production of testosterion you can also find high levels of vitamins, creatine, iron and zinc. It is highly recommended to go for the best quality beef and I suggest you cut of all fat and grill it.

Chicken or other poultry: this is another major muscle building food. Chicken is one of the best sources of protein and is one of the most recommended foods by bodybuilders to stack protein.  I normal steam my chicken breasts with lemon and herbs to lock in all the nutrition.

Fish: This is another muscle building food that’s highly recommended you fit in your diet if you looking to grow muscle. Fish is full of protein and has very important essential fatty acids which are required for new muscle growth.

Eggs, yes I’m sure you seen huge guys chomping dozens of eggs. Best way to have your eggs is raw but I recommend you boil them. Eggs are recommended by bodybuilders because the rich in protein and are absorbed very quickly. This food will help you build muscle fast.

Include these meals in your diet and you will see better results from your workouts in no time. Are you tired of not getting the results you want. Well I found a guide I highly recommend that helped me build 40 pounds of rock hard muscle in 6 months flat. If you serious about building muscle have a look at www.betterbodys4u.com to find out more on this easy and natural muscle building guide. Thank you for reading hopes this article has helped you gain muscle faster than before.
Source by Chris Sham

Weight, Lifting

Weight Lifting Routines for People Over 50

Human beings over fifty years of age have their very own exclusive challenges when it comes to obtaining or staying in shape. What  worked for someone age fifty even ten years prior within their lives just wouldn’t be correct once they reached  the big Five-O. Quite a few persons in their fifties endure from physical troubles including arthritis, high blood stress,  heart difficulties, and other ailments that make it particularly challenging when it comes to working out. Finding weight  lifting programs that suit their abilities could be the crucial to establishing core physical fitness and improving their strength  and stamina.

Weight lifting programs is usually extremely dangerous if not done properly and it can be continually sensible if you aren’t  familiar using the machines and weights to get some specialist instruction or coaching. Most men and women head to gyms  such as Bally’s, 24-Hour Fitness or another chain. These gyms have expert athletes and trainers on staff that  can assist you locate the proper weight lifting routines and aerobic physical fitness workout routines for you personally.

Working with free weights is usually tricky and you need to be really cautious. Work while using dumbbells first and use  only really light weights as you build up resistance and power. Numerous professionals recommend utilizing lighting weights and more  repetitions like a way of strengthening muscle tissue without having damaging them. You ought to feel the burn although not intense discomfort.  If you ever do feel a pinch or other form of acute discomfort, you might have pinched a nerve or you could be harmful a joint  and need to end quickly.

Utilizing the lightweight dumbbells you’ll be able to try the following work out. Lay straight down on one of the benches and location on  dumbbell in each hand. Extend your arms out to the sides and improve them all over again upwards and towards the middle of  your chest. These are called “Flys” and can help to strengthen the outer chest muscle tissue. The good point about utilizing  light weights is which you will not will need much recovery time between sets.

Another of the most effective weight lifting programs for the chest that is usually done with the similar bench and dumbbells can be a  straight bench press. Place one dumbbell in each hand and lay back again on the bench. Place your feet up on the bench if  you’ll be able to to generate certain that your reduce back again is flat on the bench. Lift the dumbbells up concurrently out of your  chest till your arms extend then provide the weights back again little by little. In the event you do this physical exercise slowly you’ll get the  negative resistance on the way straight down which works various areas of the exact same muscle groups and can provide you with a more  all around workout.

Another of the best weight lifting programs for seniors is an overhead military press with light weight dumb bells.  There are special benches for this that you just sit on and support your back again. Sit on the bench with your again flat  against the help and increase the weights up over your head concurrently till your arms extend. Do three sets of  fifteen repetitions right up until you feel the burn. This exercising is fantastic for that shoulders and neck. The following day you  should feel sore but not injured.

They are just some of the wonderful weight lifting programs for persons over fifty. Of course it really is strongly suggested  that you see your individual physician first and get their approval prior to beginning out on any conditioning plan.
Source by kayla

Heart, Health

Diet Plan for Heart Patient

A diet which is healthy for heart is recommended for everyone. But it is all more important for the people who are suffering from any kind of heart related problems including heart valve diseases. Having a healthy heart diet is the important part of the health care. Having a healthy diet is necessary for the people who have had the valve surgery or valve replacement or about to have it. The immediate heart problem can be solved by a heart valve surgery but future risk of having a heart problem can not be avoided. To reduce the risk of any other future heart problem can be minimized by having a Diet plan for Heart Patients. To incorporate dietary changes is very important for the heart patients to avoid any such problems.

Diet plan for Heart patients should include following recommendations. While it is recommended to loose body weight, if you are above the optimum range, but to do this, stay away from fad diets or methods to loose weight quickly. For a healthy diet, quality of fat matters more than the quantity. Go for reduced quantity of fat and also switch to Omega 3 fats in your diet. You can have it by including flaxseeds and fish in your food. Stay away from foods like red meat, sweet preparations like cakes, cheese, butter, pastries, margarine, oily, fried food and carbonated drinks.

You should include such things in your diet which help make the heart healthier. These include food such as potatoes, broccoli, spinach, tofu, and wheat germ. These foods are high in magnesium which is needed for the health of heart. A good diet plan for heart patients should include about 8-9 servings of the fresh fruits and vegetables in one day and at least one serving of green leafy vegetable daily. You should include low fat foods such as poultry, fish, lean meats, fresh fruits and vegetables, cereals and whole grain products in the diet.

After the heart surgery, a patient need to have light liquid diet for about one to three days before resuming regular diet, only on the recommendation of the doctor. For preparing the food for heart patients, cooking methods such as baking, grilling and microwaving are recommended rather than frying.

Heart patients can include certain health supplements in their diet but only after consultation with their physician. They should never take any over-the-counter medicine without the prescription. Any medicine, even if it is a health supplement, can affect the any medication prescribed for heart. Besides these dietary recommendations, Visit to a dietician or nutritionist is a must for any heart patient.
Source by Albert Cain

Mind, Body

Mind and Muscle: Can Negative Thoughts Affect Your Muscle Growth?

Surely by now we have all heard of the placebo effect and know how it affects mind and muscle.  I wrote a decent post about this that can be found on my blog.

The placebo effect is usually found in the in medical practice.  It’s when a patient is given a substance, aka “A Sugar Pill,” and told that the substance is an actual drug.  When the drug is ingested, the patient is aware of the drug’s healing abilities, believes that he will be healed because of the medicine, and is healed.

Upon further investigation, we realize that it wasn’t the sugar pill that healed the person, so the question remains, “What healed him?”

I wasn’t the sugar pill that healed him, he healed himself.

The human brain is simply amazing with its power.  It created your body, and it can heal it.  What really healed the individual was his strong, unwavering belief that he would be healed.  Even though he thought it was the pill healing him, he believed he would be healed.

There is an opposite reaction to this called the Nocebo Effect.  This is quite simply the opposite of the Placebo Effect in that someone believes they won’t be healed, regardless of what medicine they take or what steps they take to get better.  Since they believe they won’t be healed no matter what, they don’t get healed.

The Placebo Effect doesn’t always work, what I mean is that you don’t always get what you want just because you believe you will.  Also, with the Nocebo Effect, you might sometimes be healed even though you fully expect not to.

What Does This Have To Do With Building or Losing Muscle?

The placebo effect has everything to do with muscle growth.  The reason people get healed is because of their faith that they would be healed.  People can build muscle because of their faith that they will.  The problem is, you can also lose muscle, or simply not gain muscle by believing that you won’t or can’t gain muscle.

This is a huge problem within the fitness industry as a whole.  I’m not talking about the placebo effect, I’m talking about people’s faith in their physical abilities.  People will start a program expecting immediate, mind blowing results.  Unfortunately, most people don’t achieve the incredibly amazing results they wanted as quickly as they wanted too.  Once this happens, people’s faith in their ability to lose fat, or gain muscle is very quickly replaced with doubt, embarrassment, remorse, and even anger.

Remember the medical example of the placebo and nocebo effect from above.  The person believed they would be healed and were, or the person believed they wouldn’t be healed and were not healed.  The ability to increase muscle mass can be the same way.  When you believe you will gain muscle you will, but if you believe you won’t gain mass then you probably won’t because you are working against yourself.

When you start out believing with all of your might that you will be gaining muscle, you set the wheels of your mind in motion, which activate your brain into muscle building mode.  The sad part is, when you lose your belief and doubt fills your mind, the wheels of progress will grind to a halt.  It’s like a blade of grass just about to break the surface with positive thoughts, then the negative thoughts come in and the grass quickly dies and withers away.

The best way to keep the progress rolling is to keep the positive momentum going and leave no room for doubt.  Here are three simple steps to keep the mental muscle building progress going:

  1. Always Think Positive Thoughts- This seems obvious and simple, but it is necessary.  If you are always thinking positively about your muscle gains, there is no room for doubt.  This doesn’t have to turn into some sort of therapy session you see on TV, just make sure that all of your thoughts about your workout, nutrition, supplementation, or anything to do with your muscle gaining success are always positive ones.
  2. Reinforcement Visualization – Not only should you always think positively about your training, you should visualize your success. Picture yourself lifting the weight you want to lift, picture your body looking how you want it to look.  Don’t just see the picture, interact with it.  Feel how great you will feel when you accomplish your goal.
  3. Believe In Yourself – Always believe that you can accomplish your goal.  Never have any doubt that you can gain muscle or strength.  If you don’t believe in yourself and your abilities, you will never succeed.

Winning the mind game of muscle building is only half of the battle.  You have to have a good training, nutrition, and rest and recovery plan in place to benefit fully from the mental techniques above.  Your brain has the power to make your body build muscle, and with a certain way of thinking you can use it to your advantage.

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Want to take full advantage of your mental ability to gain muscle? My advanced 7 part muscle building guide will teach you just that. Also, you can forget supplements, my mental muscle techniques will tell you exactly what you need to think to force your body to gain muscle fast.
Source by Klint Newton

Cardio

Get a Great Fitness Exercise Workout at Home

For the best fitness exercise at home an individual should contact a professional trainer that can help to tailor an exercise program to his or her specific body type, needs and goals.  However, there are certain activities that can be done by a variety of individuals that provides a great fitness exercise workout at home for a minimal of cost.  The activities can also be done with partners so that individuals have accountability and fun that make the workouts more likely to last in the long run to become a lifestyle rather than a passing fad or hobby.

 

Types of Exercises

 

There are different types of exercise workouts that can be done at home for cardio vascular strength as well as toning or building muscle.  Cardio vascular exercise workouts at home normally only require a solid pair of tennis shoes so that individuals can go for a brisk walk for at least thirty minutes.  These walks are great to do in pairs and can be done in a variety of different places, including around lakes and in parks.  If the exerciser is ready for more strenuous action, he can push himself to a jog or run, which can also be done with a partner and in various places, reducing boredom.  Both of these activities can also be spurred on by training for a specific event such as fun runs and walks that are available in most communities throughout the year.

 

Other cardio vascular exercise workouts at home require some minor purchases such as a jump rope or yoga or aerobic DVDs.  These activities can be scattered in with the above activities for variety and also to help with colder weather.  There are also more expensive pieces of equipment that can be bought to supplement a fitness exercise workout at home such as a treadmill, exercise bike, rowing machine or elliptical machine.  Each of these pieces of equipment is usually at least four hundred dollars to purchase new and can cost much more depending on the features offered.  These pieces of equipment also require that the individual has space to store them, such as an extra bedroom or basement where they can stay in place at all times.

 

Home gyms are other exercise equipment that can be useful to fitness exercise workouts at home because they can often give the individual a choice of over sixty different exercises with one piece of equipment.  Space and cost are also issues with this equipment, but it does offer some variety for strength workouts.
Source by Shan Silva

Cardio

Cardio Workout Plan – The Main Factor To Watch Out For

Most folks know that they should be doing some sort of cardio workout plan.  It can help to reduce bodyfat, improve heart function, and keep the lungs in shape.  It can, as with most exercise, also be used as a form of stress relief.

However, most folks also just plain hate running.  And in many minds, cardio = running.  Ugh.

Good thing this isn’t the case.

A good cardio workout plan, while it certainly could involve running, has no direct need for it.  To improve cardiovascular function, all the cardio exercise has to do is simply get the trainee breathing hard.  By doing so, this inherently means that the trainee’s lungs are working, and one can’t be breathing hard without an increased heart-rate, so that means the heart is being worked as well.

So, put simply, breathing hard = cardio workout.

It doesn’t matter what kind of activity you do, it just matters that you are breathing hard when you do it.  It can be running, cycling, rowing, etc.  It can also mean a variety of sports like playing soccer, basketball, wrestling, or marital arts.

If all of these are such good cardio workout plans, then why do so many people run and use gym machines?  Simple – it’s ‘dead-head’ work.  Just get started, and put in the work.  No real thinking is necessary.

Does it work?  Sure, as long as you do a lot of other stuff right as well (to include diet, a strength training program, etc.).

However, there are a lot better ways to accomplish the same thing.  This can include the aforementioned playing sports, various forms of weight training, or some simply physical/manual labor.

Whatever sort of cardio workout plan you choose, above all else, just make sure you’re breathing hard while you do it.  The rest will take care of itself.
Source by Matt Wiggins

Nutrition,

Healthy Nutrition Diet

HEALTHY NUTRITION DIET

A healthy food is beneficial for each and every person. It is important to take care of your body and if you, you will reap the good benefits. A healthy food does not need to be boring! It should be tasty, balanced too. If you feel bored with a healthy food, you will quickly yield to passion it! The body works like a machine – if you put good and healthy foods in, it will appear and perform better. For that we should take the healthy diet such as vegetables, fruits, meat, fish, nuts and whole grain products, etc.

Healthy meals are more fun and tasty than unhealthy food. Usually fatty meals are only to satisfaction and enjoyment of a meal and not satisfy our health. When ones you adopt to eat healthy foods, you’ll be forced to make hem tasty and variety in all kinds of different ways.

To work best, our body needs vitamins, minerals, carbohydrates, proteins and liquids. A good vegetable, fruits, grains and proteins keeps our body healthy. Eating this kind of food prevents from the risk of illnesses such as cancer, high blood pressure, diabetes and heart disease, blood cholesterol. A deficient diet can result in obesity, and anemia.  It is possible to have healthy food delivered to your door, either fresh ingredients or prepared meals. It is a bad idea to needed yourself totally of your favorite foods, but the occasional slice of chocolate and cake is good. You don’t need to eliminate anything out completely. . You can make good choices and substitute one food choice for another. However, Changes should be made gradually. You can begin by introducing more fresh fruit and vegetables into your diet are beneficial. Always keep adopt to go through the labels of the food item about content of added salt, sugar and fat, etc. whatever you purchased from market.

Another main problem that people face is trying to lose weight that they have a dependence on the fatty and unhealthy foods that they are used to eat. They feel that by giving up these foods they are punishing themselves.

Choosing the best healthy food to eat should include many factors. Three important healthy foods to eat factors are the following:

1. Avoid white flour and pizza items it contains large amount of calories, Even though you’re getting nutrition from the vegetables, the overall effect support against towards a negative due to the other fat gaining ingredients. Much bread available on the market which are being encourage as a healthy food to eat actually contain high sodium levels. High amount of sodium has a lot of negative possibilities to spoil the health. Also fruit and vegetables that we believe to be a healthy food to eat but it might also contain sodium solution to preserve the product. fresh fruits and vegetables are always good for healthy life.

2. Avoid deep fry, try grilling or baking instead deep fry and try to add high fiber diet. Always take fiber
content and low fat diet: like if have to eat bread go to wheat bread (Brown bread), include more quantity of green and color vegetables and fruits such as carrot, beetroot, orange, apple papaya and guava, especially guava is very good for diabetes and papaya is good for blood cholesterol and heart diseases it melts the fat sediments which mixed in our blood.

Once you have to adopt some time on healthy food diets, you’ll find it very hard to go back to your old one. These are just some of the main reasons to get into a healthy food diet, so make that decision today to change your diet and change your lifestyle.

You want to know more useful messages about healthy diet for diabeties patients, pregnant womens, weightloss, busy office goers, kids, healthy foods for healthy skin and natural healthy foods for all people, Please visit my wesite   http://healthydiet4healthylife.50webs.com.
Source by pavithra

Cardio

Sports Nutrition 101: Muscle Building

Muscle building sports nutrition has become a specialized branch, which is based on scientific knowledge and practical feasibility. Attractive muscles are the biggest assets of every bodybuilder. However, having good muscles, remains only as a dream for many, in spite of their hard work. The absence of a well planned muscle building nutrition strategy will be the possible reason behind this disappointment of lack of proper muscles. Anyhow, sports nutrition has taken up it as a part of its interest, as sturdy muscles are the need of every sports person. Now, muscle building sports nutrition has formulated specific muscle building strategies.

Muscle building sports nutrition mainly focuses to satisfy the physiological requirements needed for the muscle building. Muscles are the contractile tissue in the body, which helps for the proper movement of the body parts. The functional importance of muscles but does not make sense about the development of the size of the muscles. The muscle building has to be based on its requirement since some games require sturdy muscles rather than thick muscles and vice versa. However, muscle building is an essential requisite of body building and sports nutrition has attributed special attention for muscle building of the professional body builders.

Muscle building requires professional guidelines from sports nutrition since just eating up cannot build good muscles. Muscle building is often compared to an art since it requires special attention, planning, creativity to balance the features and beauty towards the perfection. The intake of excess fat and carbohydrate can only increase the weight with tiers of hanging tissue and not tone muscles. Anatomically, muscles are made up of protein stands and increased amount of protein intake will eventually help for building up of muscles. But, it does not mean that fat and carbohydrates has to be abandoned from diet. A proportionate intake of the fat and carbohydrate is required, with more prominence for proteins. It is believed that the diet will stimulate the hormone production that controls the muscle development. Muscle building sports nutrition have formulated the most appropriate formulas for the muscle building, based on the principle, using trial and error method.

Muscle building sports nutrition specifies that eating patter is also important for muscle building. The reports say that taking up of food in frequent intervals is better for muscle building rather than 2 or 3 giant meals. And essentially the calories of intake must exceed the weight training too. It is estimated that 350 to 500 calories are required for building up 1 pound of muscle. As carbohydrates will help to burn calorie for the weight training and regulate the insulin in the body, the meal with a combination of 30 gram protein to 50 gm carbohydrate will be recommended for the weight training snacks.

Muscle building nutritious diet can be provided using natural substances as well as supplements. The carbohydrates can be provided in diet through including juices, vegetables and grains in the diet. It is said that 1 gram of protein is required for one pound of body mass. Whey protein, chicken, egg, good beef, nuts and beans can be used to include protein. Essential fatty acid such as omega 3 fatty acid and omega 6 fatty acids can be in taken using cold-water fish (salmon), fish oils, flax seed oil, olive oil, ground flax seeds of hempseed oil, safflower oil, sunflower oil, and walnuts. To add on, water is very important in muscle building sports nutrition, as in every diet.

Muscle building sports nutrition also suggests many supplements available in the market. It mainly includes amino acids, metal replacement products, thermogenic substances, and prohormones. Certain sports nutrition strategy utilizes the growth hormone and other steroid hormones for muscle building. However, it may lead to serious future consequences.

Muscle building sports nutrition includes scientific approach regarding the nutrition for a muscle inducing diet. It must include all the essential nutrients, but must give importance for proteins. However, no program can assure the muscle building since its growth is not linear, and depends upon the physiological specialties of the person.
Source by Domen Lombergar

Fitness

The New Visualization Breakthrough: Mental Training Tactics for Health and Fitness Success

Understanding the mind’s role in motivation and behavior is one of the most critical elements in fitness success. If you struggle with changing habits and behaviors or if you can’t get motivated, then even the best training and nutrition program is not much help.

A fascinating fact about your subconscious mind is that it’s completely deductive in nature. In other words, it’s fully capable of working backwards from the end to the means. If you “program” only the desired outcome successfully into your “mental computer,” then your subconscious will take over and help you find the information and means and carry out the actions necessary to reach it.

Many people are familiar with affirmations and goal-setting as ways to give instructions to your subconscious mind. But perhaps the ultimate mental training” technique is visualization. In one respect, affirmation and visualization are the same, because when you speak or think an affirmation first, that triggers a mental image, being as the human brain “thinks” in pictures.

You can use visualization to plant goals into your subconscious mind. You simply close your eyes, use your imagination and mentally create pictures and run movies of your desired results. If repeated consistently with emotion, mental images are accepted by your subconscious as commands and this helps with changing habits, behavior and performance.

Although there are some new and creative ways to use visualization, (which you are about to learn), this is not a new technique. Visualization has been used formally in the fields of sports psychology and personal development for decades and philosophers have discussed it for centuries:

“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

“The use of mental imagery is one of the strongest and most effective strategies for making something happen for you.”

– Dr. Wayne Dyer

“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

“There is a law in psychology that if you form a picture in your mind of what you would like to be, and you keep and hold that picture there long enough, you will soon become exactly as you have been thinking.”

– William James, 1842-1910, Psychologist and Author

Despite these glowing endorsements and a long track record, some people can’t get past feeling that this is just a “hokey” self-help technique. Rest assured, however, that visualization is an effective and time-tested method for increasing personal success that has been used by some of the highest achievers the world.

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 validated visualization scientifically. Here’s something that was written recently by Dr. Richard Restak, a neuroscientist and author of 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 neurological basis. 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 practical terms, this means you can benefit from the use of mental imagery.”

So much for being a “cheesy” self-help technique.

Although visualization is widely used today, even people who are familiar with it often don’t realize its many applications. Arguably the most common use of visualization is by athletes, musicians and other performers as a form of “mental rehearsal.” Research shows that “practicing in your mind” is almost as effective as practicing physically, and that doing both is more effective than either one alone.

A common use of visualization in the fitness context is “goal visualization.” In your mind’s eye, you can see yourself having already achieved your physique goal or your ideal goal weight. You can also visualize a specific performance goal such as completing a difficult workout or a heavy lift like a squat or bench press.

One creative way you can use mental imagery is called “process visualization.” Once you’ve set your goals, it’s easy to come up with a list of the daily habits, behaviors and action steps necessary to reach your goal. So write down the action steps and visualize them – the entire process, not just the end result. See yourself food shopping and grabbing fruits, vegetables and lean proteins, ordering healthy foods from restaurant menus, saying no to sodas and drinking water instead, and going to the gym consistently and having killer workouts. Some people visualize their entire “perfect day” as they would want it to unfold. When you do this as vividly, emotionally and in as much detail as you can, you will be neurologically priming your brain to carry out those behaviors.

The least known of all mental imagery techniques is called “physiology visualization.” An example would be picturing the fat burning process in your body or seeing the muscle fibers growing larger and larger. Using this technique, could it be possible that you might 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 who taught his patients (as one part of a comprehensive program), how to visualize powerful immune cells devouring the cancer cells. I’m not suggesting that you can cure cancer or materialize a lean and muscular body just by visualizing, (there’s a step in between thought and manifestation – it’s called action – a step that many self help
Source by Tom Venuto