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Meditation – Best Tools For An Athlete

The Mindset for Results

For many people, health and wellness is about putting all of our efforts into eating and exercise which is very important. Even though this is logical, it is possible that you are either achieving little or no results at all. However as a mentor, I would consider you take another approach to your fitness routine. Setting the right mindset before embarking on the mission is of the upmost importance, Psychologists prove that mental preparation to undertake any task promotes performance as well as the eventual product. In the same way, if you want to succeed in your training program, you definitely have to work on your mind set first. Meditation – Best Tools For An Athlete can be used to ensure that you are utilizing your know how to the fullest.

What is the Right Mindset?

Whenever you venture into a particular exercise or training session, you always have a goal and a expectation. This could include the timelines for results, the rate of muscle gain or even the required sacrifices. While this is a common mindset that anyone could adopt, the right mindset is specific and categorical. In this case, you should have an insight of the actual engagements and the consequences. This eliminates the development of doubt and lack of morale that comes from frustrations and lack of focus. Adopting the right attitude and motivators will guarantee a natural and safe way to build your body.

How to Create a fitness Mindset

To begin with, it is important to understand that different bodies response differently to exercises, based on factors such as gender, diet, genetics and lifestyle behaviors.  Your achievements could not be necessarily similar to those of your mentor; they could be better or worse. In realization of this, you will have some mentality adjustments through which you can design a personal schedule that best favors you.

Secondly, spending a lot of time in the gym or increasing the protein in the diet is not a guarantee that you are building a better body. You should have realistic targets that will keep you focused, or you will lack the need for transforming your body!

Mental Preparation

The aspect of preparing for the gym follows the Gorilla Mindset as explained by Mike Cernovich. Most people focus on wearing the right attire and eating strong, which is a need, but forget to create a contact with the workouts themselves. When you have a passion for weight lifting and healthy living, you will take the time to make a vision and focus and on the impact it is having to the various body parts. In fact, many experts prove a psychologically prepared trainer will have a better sense of fulfillment when compared to one whose mind was wandering out of the gym during the session.

 Visualize the outcome you want

Many athletes have used the technique of “mental imagery,” or visualization, to up their game and perform at their peak. Research on the brain patterns of weightlifters found that the patterns activated when a weightlifter lifted heavy weights were activated similarly when they simply imagined lifting, Psychology Today reported, and some studies have suggested that mental practice can be almost as effective as physical training. One study, published in the Journal of Sport & Exercise Psychology in 1996, found that imagining weight lifting caused actual changes in muscle activity.

“Mental imagery impacts many cognitive processes in the brain: motor control, attention, perception, planning, and memory,” researcher Angie LeVan wrote in Psychology Today. “So the brain is getting trained for actual performance during visualization. It’s been found that mental practices can enhance motivation, increase confidence and self-efficacy, improve motor performance, prime your brain for success, and increase states of flow.”

But visualizing is more than just thinking about an upcoming event. When athletes use visualization, they truly feel the event taking place in their mind’s eye.

“During visualization, she incorporates all of her senses into the experience,” sports psychologist Dr. JoAnn Dahlkoetter wrote in a blog on The Huffington Post about a speed skater she works with. “She feels her forefoot pushing off the track, she hears her skating splits, and she sees herself surging ahead of the competition. She experiences all of the elements of her race in explicit detail before executing her performance.”

Meditate daily

 Snowboarder Jamie Anderson won gold in slopestyles at Sochi, the third medal to be won by an American so far at the Games. Her secret to success? Knowing how to stay chilled out, even in the middle of the biggest competition of her life.

“Last night, I was so nervous,” Anderson told the Washington Post. “I couldn’t even eat. I was trying to calm down. Put on some meditation music, burn some sage. Got the candles going. Just trying to do a little bit of yoga… It was all about good vibration. Thankfully, I slept really good. I did some mantras. It worked out for me.”

The Washington Post noted that this tactic represents a major shift from Olympians of the past, who tended to rely on tough, Type A coaches and disciplinarian tactics.

From the Winter Olympics to the NBA, more and more professional athletes — including Kobe Bryant, Tiger Woods, LeBron James and Olympic gold medal-winning volleyball players Misty May-Trainor and Kerry Walsh — have turned to the benefits of meditation to help their performances. The practice can help improve an athlete’s mental game by reducing stress, increasing focus and attention span, and boosting emotional well-being.

Evict the obnoxious roommate in your head

 Do your thoughts tend to lift you up — or are you constantly tearing yourself with down with an inner monologue of fear, self-doubt and feelings of unworthiness? Great athletes, through all the challenges they face, are able to exert a great deal of control over the way they talk to themselves, and they’ve managed to evict the “obnoxious roommate” living in their heads that tells them they can’t do it.

Instructional and motivation self-talk in particular gives athletes a leg up on the competition, according to sports psychologist Antonis Hatzigeorgiadis. A meta-analysis of sports psychological studies by Hatzigeorgiadis and colleagues published in Perspectives on Psychological Science found that instructional self-talk (“Keep your leg straight,” “Use your core strength here”) helped athletes to improve specific techniques or skills, while motivational self-talk (“You know you can do this!”) helped them to succeed in strength and endurance-based tasks.

“The mind guides action,” Hatzigeorgiadis said in a press release. “If we succeed in regulating our thoughts, then this will help our behavior.”

Set smarter goals

 All Olympic athletes have a clear goal in front of them, and they dream big — after all, they were once young athletes who could only dream of competing against the best in their field. Speed skater Dan Jansen, who won Olympic gold in 1994, said, “The higher you set your goals, the more you’re going to work.”

Try this tip that Olympic swimmer and three-time medal winner Dr. Gary Hall Sr. shared with Jim Afremow, author of The Champion’s Mind:

The two most important parts of setting goals are that you write them down and that you put them someplace where you can see them every day. I usually recommend the bathroom mirror or refrigerator door, two places I know you will always look. When I was 16 years old, training for my first Olympic games, my coach wrote all of my goal times down on the top of the kickboard I was using every day in practice. I couldn’t escape them, but the result, after executing the plan, was that I made the Olympic team.

So find your personal kickboard — whether it’s a Post-it next to your computer monitor or a reminder alert on your iPhone — and make sure that your goals stay at the forefront of your mind. And when it comes to crafting the goals themselves, the more specific and actionable they are, the better. According to Power of Habit author Charles Duhigg, people often structure their goals incorrectly when creating New Year’s resolutions.

“Very often they write out a list of goals, rather than writing a list of actions they’re going to take and thinking hard about how to structure those behaviors so that they become habits,” Duhigg told the Huffington Post.

Go with the ‘flow.’

 Getting into a flow mindset (often described as being “in the zone”) can help athletes to consistently achieve optimal performance. Flow is defined as a mental state in which the individual transcends conscious thought and achieves a heightened state of effortless and unwavering concentration, calm and confidence. This flow state keeps pressures and distractions, both internal and external, from creeping into their minds and potentially harming their performance.

“Athletes who can achieve, maintain and regain [flow] are mentally tough,” write Damon Burton and Thomas D. Raedeke in Sports Psychology for Coaches, noting that this state is critical for achieving personal excellence.

A flow state isn’t just helpful for athletes — surgeons performing challenging, state-of-the-art procedures report experiencing intense flow comparable to pro athletes. But flow states can also occur when we’re writing, dancing, cooking or even reading a book. It helps us to become deeply involved with anything we’re doing, and according to psychologist Mihaly Csikszentmihalyi, author of Finding Flow, argues that it’s the secret to a joyful life.

“It is the full involvement of flow, rather than happiness, that makes for excellence in life,” Csikszentmihalyi writes in Psychology Today. “We can be happy experiencing the passive pleasure of a rested body, warm sunshine, or the contentment of a serene relationship, but this kind of happiness is dependent on favorable external circumstances. The happiness that follows flow is of our own making, and it leads to increasing complexity and growth in consciousness.”

Patience versus Determination

The determination is a driver towards achieving goals and requires the subjects to undertake whatever it takes to reach the goal intended. In fitness the virtue of determination is confined in patience and smart work. This disregards the need to utilize supplements to increase the yield per unit workout. On the same note, for one to realize significant muscle growth, the patience aspect should include a reasonable workout and diet schedule. Unless you invest in a focused yet consistent mindset, the virtue of patience will be eroded especially for beginners.

Consistency versus Expectation

The principles of natural muscle growth advocate for assignment of a considerate amount of time in the gym. On the other hand, it is you as the trainer to maximize the time and get maximum results. During this schedule, you need to have recovery breaks and a variety of diet and exercise. Although the expectation is important, the requirement is that it should be practical and in alignment with the maximum output of your schedule. Natural health and fitness is a continuous process and you cannot achieve perfect results in a short amount of time.

Self Esteem

Self Esteem is very important when building a physique. You need to develop self-acceptance whereby you appreciate for any achievement made, regardless of how small it seems. The secret here is for motivation and inspiration, since in the end as a natural athlete, you will have a safe and recognizable body form.

Diet and Nutrition

Usually, a balanced diet of carbohydrates (sugars), proteins, fats, vitamins and minerals and calorie-proportional items are to provide the right balance of energy, is able to guarantee a strong, robust body,  proper sports performance and a well-balanced state of mind. If you do not have the time to calculate the energy and nutrition intake of your meals, you can use a macro nutrient counting tool. Using the tool, one can enter your data from where you will know how many calories you should take each day, 8 menus (2 per season) consisting of 5 daily meals, balanced in macro nutrients and calibrated for the calories you should normally take. However, you should remember to increase your calorie intake on the days you do sports.

It is important to note that all these above items noted above are combined to make sure you achieve the goals of your mindset, if you have a vision and a goal ensure that you have the proper tools and utilize them to prosper. When all the stars align and you have a proper mindset,nutrition (hunger) so to speak there is no limit to the potential that a human can achieve. The idea is just to think big and live large. Never give up and do whatever it takes. If the next person is working harder then you, you better change you mindset, 10 X your game put your mind into it!!

 

Sources:

http://www.mensxp.com/health/body-building/35437

http://www.hugorivera.net/the mindset of a successful-bodybuilder.html

http://www.themusclesecrets.com/muscle-mindset.html

http://www.naturalphysique.co.uk/news/2017/2/8/my-mindset-by-peter-chown

https://www.bodybuilding.com/fun/upgrade your attitude 15 ways to-build a mindset for results.html

http://www.schwarzeneggercom/fitness/post/the-most-powerful-training-tool

http://www.huffingtonpost.com

Mindset: The Forgotten Aspect of Training

 

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