May 20 2010
The power of visualizing your goals!
We talk a lot about visualization and it has been discussed throughout the site. To reiterate my take on visualization and your training, I wanted to write my thoughts for you to consider one more time…
If you are looking for the answer to jazz up your workouts, you know me… I am big on the big Visualization!! This is KEY and honestly I can dedicate a lot of my success to visualization! Starting any program or goal, you must first visualize what it is you want, specifically what do you want? Visualize it not only in your head but put it on a board. We have talked a lot about visualization boards and how important these are! I will never stop pushing this big component to any program because I promise if you incorporate this into your daily lives and routines, things will start to unfold right in front of you!!
I am going to talk a little bit about Visualization and how it can help your workouts! So many people as about sets and reps but they don’t consider mind muscle connection. I promise you, if you focus less on the numbers and what amount of reps or sets or even exercises for that matter will get you your results, just by mentally visualizing your goals, throughout your workout. Put yourself in your muscle; focus on the connection the feeling of working those muscle fibers, regardless of the weight. Feel the workout, feel the intensity, squeeze, connect, Visualize the physique you want and watch how your workouts change and your success unfolds!
If you are disappointed with the progress you have made in the few months or even the last year, it is worth a try! If you are one to look at others around you, while in the gym, comes seeing others obtaining results, maybe they are on to this already…. don’t try to find a breakthrough solution in the weights, sets, reps, exercises, or in the pill bottle. The key component and the foundations to your success are right there, you already have it, it is in your mind. This is where the muscle growth and success begins.
You first have to make up your mind of what you want, visualize it and go after it! You have to dedicate your mind to drive you through any and all obstructions that may appear on your journey to reaching your goals. You have to visualize yourself getting through training plateaus, overcoming psychological setbacks, and imagine yourself training with unlimited energy. It is visualization that can be your secret invisible piece of equipment that you are missing!!!
The skill of visualization is taught in every Sport Psychology book or course. But not too many people take it seriously because they think it is hokey voodoo stuff or because maybe you haven’t been properly shown how or told to do this!! Visualization is an extremely powerful technique that can help you achieve your goals and make lasting changes to your mind and body!! It is the process of creating through believing. You are much more capable of committing to doing something, and doing it right when you first see yourself executing the action in your mind. The most amazing roads to success are consistency and precision so you have to use visualization as your map and focus to keep you on track getting you closer and closer to the body and life of your dreams.
Some of the most successful people from all traits of life commonly use visualization as a way to rehearse their event or sporting activity before actually going through it. Through visualization they are able to anticipate things that may go wrong or areas that may be difficult and see themselves getting through them. These successful people, such as Dale Carnegie or Arnold Swarzenager saw themselves in their minds as much bigger, better in the skill, taking their performance to the next level and this is what you have to do!!! You have to dig deep into your “mind plateau” and force your mind to believe in what you can achieve.
There is tremendous power in your thoughts. Your mind is so powerful it is amazing!! Scientists say we have only tapped into a small percent of truly what our minds are capable!! Have you ever heard the old saying: “the body won’t go, where the mind has not gone to first”? The body is the servant of the mind. You probably don’t realize, but every action you take is pre-played in your subconscious mind when you don’t force the thought. Your Subconscious mind has no values, preferences, beliefs or logic, and as a creator of your thoughts, you direct the destination of your sub conscious. And these thoughts become what leads you to your decisions and actions you take next. This is really cool stuff and very deep but I am telling you it is visualization that has really jump started my success not only in the fitness/figure world but in life in general!
‘Day dreaming’ is a great tool of creating your own reality through thoughts and feelings projected into the mental image of yourself as you want to become. Transferring the thoughts to your subconscious mind will help you push through your emotional barriers and break through the limitations of your physique. Your strong but your mind is stronger than your body and your body will respond to the thoughts of your choice that you have in your mind!. If you think that something is too hard to achieve, chances are they are and your mind will not allow your body to reach your goals. But if you think, see and feel the goal, be prepared for the unexpected and unbelievable results your body will follow. Another words, I know you have heard this quote before… “If you can dream it, you can achieve it!”
There has actually been Evidence that shows that when athletes use visualization – their performance and results improve.
Remember, that your thoughts become habits and with every habit, it is very easy to fall back into old habits, we all know that!! Permanent physical and mental changes happen and take the willingness, desire, effort, dedication and time to change for life!
So, if you saw yourself unable to do something, for a long time, chances are it is going to take time to see yourself as a strong individual who is no longer weak and unable!!!
If you find yourself falling into old habits, stop those thoughts and replace them with your new ones!
The mind can be what is causing you to lose or gain weight, achieve or be at a plateau with your fitness routine…!
In order to visualize your results you have to be sure your mind is in a happy place, stress free and calm! If it is stressed or tired your mind doesn’t have the ability to visualize so key is to keep yourself in a good place, limit stress and most of all get plenty of rest!!
I know it is hard for us all to comprehend the work Relaxation but this is another learned trait we have to focus on!!
With the ins and outs of daily life along with our intense fitness routine, it is normal to be under high levels of physical and emotional stress, even if we don’t even realize it!! It is so important to learn how to cope with this stress and alleviate it from our lives! When you are relaxed, you are more capable to deal with negative feelings and wondering distracting thoughts. When you are calm, your brain is not wasting any energy on unnecessary and unimportant tasks and can better focus on your worthwhile goals!
Relaxation is the best way to turn you mind off from the exterior worries and will help you reach your goals! This is why I am really stressing meditation, yoga or anything that is going to help you learn to cope with your mind, calm it down, allow it to relax and just be and breath!!
I am starting to really stress the importance of YOGA or some form of meditation into any fitness program because this is really KEY to so many outside factors that may limit our success!
It is important to Practice visualization first thing in the morning, when you are fresh and your mind is clear! It is also important to visualize your goals before you go to bed, allowing yourself to start and end your day with those incredible visions!! I sweat that the initial thoughts that enter your brain in the morning and the closing thoughts that enter your brain at night, set the tone for each day!!
When you start to focus on your visualization, it is important to think of exactly what you want. Focus on images that get you jazzed and motivated!!
Visualize yourself as you want to become – as lean and as muscular as you would like, and your mind will work on that image. See and feel yourself with confidence, pride, power. Create the sensations of having the muscle you want, the physique you dream of, feeling the amazing feeling of what it feels like to be fit, healthy and happy!!
This visualization is something that should be practiced throughout the day but especially before and during your workouts!!
Mental preparation for your intense workout is essential and will drive the outcome of your workouts! How many times have you entered the gym just not wanting to be there and that is the energy you have throughout your workout. What about the times you are so motivated and stocked to hit your workouts with intensity and boom, that is exactly how your workout ends up, full of energy and intense!!!
Think about what captures your mind when you have the best workouts and focus on those images!! Think about the physique you are striving for and what physiques you look up to and are pushing to obtain!! Use those images as your focus to keep you digging deep!
As you are working out, before you perform your exercises and during the them, think about your motivating images! Use whatever images you want that will drive your mind and your body.
You want to visualize the perfect movement, flawless form, and as you are working out, be in your muscle and mind, connecting to each fiber with confidence and grace!
As you go through the motions of each exercise, Your mind has gone there and now your body will follow. I want you to really try this.. go through the motions with heavy weight, now drop the weight way down, practice this visualization exercise and see how it changes your workouts! I am telling you less is more. It is so much more about your mind than it is the execution of these crazy heavy weights that people think are the answer!! Just try it and see for yourself!!!
Keep in mind, just like with all goals, you have to be reasonable and keep your expectations reasonable. Keep in mind you need a clear idea of your immediate and long-term goals, generate purpose, faith and needed willpower to give you enough confidence in overcoming obstacles. Visualization takes practice and concentration, so don’t give up on it if you are not successful straight away. Just like anything, it takes time~! I wanted to offer you some food for thought and some things to think about as you are striving to reach your highest goals!!
I want you to try to really use visualization as your guide down this amazing journey!!.
Use these techniques before and during your training session and I promise you, you will notice immediate improvements.
Hope this offers you some things to think about and as you are learning each and every day!
Remember to visualize your goals! Know what you want, visualize your goals and just watch what happens!!