Целите създават енергия и мотивация

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culs076471Дойде това време от годината, в което започвам да се чувствам задължена да се отърся от зимния си мързел, т.е. сън :Р и да се заема с осъвършенстване на силуета си :Р Т.е. да започна да тренирам и да си възвърна топ- формата за лятото. Мисля, че един месец е напълно реалистичен срок за това. Както и да е, захващам се сериозно! Но за да се захвана сериозно, трябва и да се мотивирам сериозно, което ме подсети за една страхотна книга, която се казва „Burn the Fat, Feed the Muscle“ и е от Tom Venuto. Хммм, мисля, че я бях свалила от Замунда. В първата глава от книгата се показва, колко е важно целеполагането и мотивацията. Goals create energy and motivation! Там той дава и нещо, което нарича: The most powerful goal setting formula и това е, което ще публикувам тук сега. За да е полезно на всеки, който иска да се мотивира за постигане на нещо. Да не говорим, че тази формула е валидна за всеки един аспект от живота, не само за фитнеса и отслабването. Тази формула е валидна за всяко едно нещо, което човек може да иска да постигне в животът си, без значение дали става въпрос за работа, любов или това как изглежда. Книгата я намерих и четох на английски, затова и откъсът ще е на английски. Enjoy🙂

The most powerful goal-setting formula in the world.

In the beginning of this chapter, I promised to reveal to you the most powerful

goal setting formula in the world. Now that you understand the nature of your

subconscious mind and why goal setting works, you’re ready to learn the 11-step formula.

1. Set specific goals

When I ask people what they want to achieve from their fitness programs, I

usually get vague answers like, I want to get leaner, „I want to lose weight,“ or „I want to

build muscle.“ That’s a good start, but it’s not enough – it’s too general. Specific goals

have a more powerful impact on your subconscious than general goals. A vague goal is

like the captain of a ship saying, “Go west.” The ship may be headed in the right general

direction, but without a specific destination, it will probably get lost at sea.

Narrow it down. Be specific – right down to the digit. Exactly how many pounds

do you want to lose? When do you want to complete your goal? How much body fat do

you want to lose? How much do you want to weigh? What measurements would you

like to have What size clothes do you want to wear?

2. Set measurable goals

You must have a way to objectively measure your progress; otherwise you’ll

never know whether you’ve actually reached your goals or not. The mirror is definitely a

useful tool, because ultimately the only thing that really matters is that you’re happy with

the way you look. However, because you perceive changes in your body so subjectively,

(and it’s sort of like watching the grass grow), it’s also helpful to have other ways to

measure your results.

The scale is also a useful tool, but it doesn’t give you 100% of the feedback you

need. You shouldn’t be as interested in how much you weigh as in how much body fat

you have. The ideal method to measure your progress is body composition testing. Body

fat can be easily measured using a skinfold test. Chapter three will discuss body

composition testing methods in more detail and chapter four will teach you how to chart

your progress and interpret the results.

3. Set big goals.

Too often, people shortchange themselves and make statements like, „I could

never look like that“ or “I’m too old.” Other people buy into the low expectations of wellmeaning

family or friends who tell them to „be realistic.“ Nothing great was ever

achieved by being realistic! Most people get scared when setting goals and ask only for

what they think they can get, not what they really WANT. This is a mistake because puny,

“realistic” goals are NOT motivating. WANTS are motivating.

It’s okay if your goal scares you a little. In fact, if your goal isn’t scary and

exciting at the same time, then your goals are too low. Thinking about a big goal you’ve

never achieved before is always going to make you feel a little uncomfortable and afraid.

This discomfort makes most people pull back into their comfort zones. Don’t let the fear

of failure or the feeling of discomfort prevent you from going after what you really want.

Always step forward into growth; never pull back into safety. Refuse to sell yourself

short. Raise your standards. The famous architect Daniel Burnham said, “Make no small

plans; they have no magic to stir your blood to action. Make big plans, aim high in work

and hope.”

When you’re setting your goals, don’t be afraid to think big and set your sights

high because you can only hit what you aim at! Decide what would you really like to

look like if you could have ANY body you wanted. See the picture in your mind. Make it

clear, vivid and dynamic. Dream. Fantasize. You’ve been endowed with an amazing

creative faculty called imagination. Use it – it’s the starting point of a new self-image and

all lasting changes.

There are certainly genetic limitations to what you can achieve athletically and

physically, but most people never even come close to actualizing their full potential

simply because they don’t believe it’s possible. Therefore, they don’t even try. It’s really

more a question of willingness than genetics. Don’t ask yourself, „Is it possible to reach

this goal?“ That’s the wrong question. The right questions are, “How can I achieve this

goal?” and, „Am I willing to pay the price necessary to achieve this goal?“ You can

accomplish virtually anything if you’re willing to pay the price.

4. Set realistic deadlines.

“Lose 30 pounds in 30 days!” “Lose 10 pounds this weekend!” You see ads like

these plastered on billboards all the time, and they sure are enticing. But is it really

possible? Can you really lose weight that quickly? The answer is yes. It’s quite possible to

lose 30 pounds in 30 days or 10 pounds over the weekend. However, if you do, you’re

making a big mistake by confusing fat loss with weight loss.

Your body is 70% water, so it’s easy to lose weight quickly. Any diet that

dehydrates you will create quick, dramatic weight loss. If you want to lose ten pounds

over the weekend, just stop drinking water! Of course that would be pretty dumb and

pretty dangerous too, but that’s precisely what you’re doing when you lose weight rapidly

– you’re simply dehydrating yourself (or even worse – you’re losing muscle too!) Your

goal should be to lose body fat, not body weight.

The American College of Sports Medicine (ACSM), the largest and most

respected health, medical and exercise organization in the world, has established

guidelines for healthy weight loss. In their position statement on „Proper and improper

weight loss programs,“ they recommend a weight loss goal of one to two pounds per

week. In terms of body fat, that translates to about a half a percent per week. For the

impatient, this may seem like an excruciatingly slow process, but the safest and most

intelligent approach to fat loss is a gradual one.

It’s possible to lose more than two pounds per week, but if you do, most of the

additional weight will usually be water and muscle. When you lose water weight, you will

gain it back immediately as soon as you re-hydrate yourself. When you lose lean body

mass, your metabolic rate slows down and your body goes into “survival mode.” As

you’ll learn in the next chapter, if you let your body slip into “starvation mode,” you will

almost always gain back the weight you lost and sometimes more. You end up with less

muscle and the same amount of fat (or more) than when you started.

Don’t be afraid to set big goals, but always set realistic time frames for achieving

them. There are no unrealistic goals, only unrealistic deadlines. Be patient: There are

definite limitations to how quickly the human body can safely lose fat.

5. Set long-term and short-term goals.

As you begin to think about what you want specifically, don’t just write down one

goal, make an entire list. Your goal list should include long term and short-term goals.

There are six types of short and long-term goals you can include:

1. Your ultimate long-term goal

2. 12 month goal

3. Three month goals

4. Weekly goals (Weekly body composition test and weigh-in)

5. Daily goals (habits to develop, things to do every day repeatedly)

6. The goal of beating your personal best.

First set a long-term goal; your ultimate outcome. What kind of body do you

ultimately want to have? Let your imagination run wild and dare to dream. Don’t listen to

anyone who says it can’t be done! You can’t afford to associate with negative people

who always try to tear you down. If you really want it badly and you’re willing to work

for it, then go ahead and set the goal.

Next, set a one-year goal. A one-year goal is especially important if you have a

lot of work to do. For example, if your primary objective is to lose one hundred pounds,

that’s at least a twelve-month project. Don’t expect or even attempt to do it any faster.

Probably the most important goal you can have at any time is your three-month goal.

Three months is the perfect time frame for your short-term goal because a lot can happen

in three months. Most people can completely transform their bodies in 90 days. A

sensible and realistic 90-day goal would be to lose up to 6% body fat and 12 to 24

pounds. The three-month goal is important because long-term goals don’t have any

urgency. A one-year goal is so distant, you may find that you tend to procrastinate more

without the impending deadline.

There’s a law in psychology called “Parkinson’s Law,” which says, “A task takes as long

as there is time to do it.” Differently stated, “Work always expands to fill the time

allowed.” Deadlines are motivating. Without time pressure, you’ll rationalize missing

workouts or cheating on your diet: Your brain will keep saying, “You have plenty of time,

so missing this one workout won’t matter.” With a deadline right in front of you, you’ll

know that every workout and every meal counts.

You also need to have weekly goals to let you know if you’re on track. Weekly

goals provide immediate feedback to tell you whether you’re moving in the right

direction. Each week you should weigh yourself and have your body composition

measured with skinfolds. If you’re getting the results you want, you simply continue

doing what you’ve been doing. If you’re not seeing the results you want, you can

immediately adjust your training or nutrition to get yourself back on course. (See chapter

four for more information on how to chart your progress and adjust your approach).

To reach your weekly, three-month, twelve-month and ultimate goals, you must

develop good habits every day. You develop good habits by setting daily action goals and

working on them repeatedly until they become as routine as brushing your teeth or taking

a shower. Ninety-nine percent of the actions you take every day are habits. Write out a

list of daily goals, to-do’s and habits you want to develop – good daily habits that serve

you – habits like eating small, frequent meals, cutting down on sugar, getting up early,

making your meals in advance for each day and so on. Long-term goals are important, but

they can be intimidating and discouraging if you don’t have small daily goals, too. If you

only look at the “big picture,” it can sometimes be unsettling to realize how much farther

you have to go.

There’s an old saying about tackling big tasks: “The only way to eat an elephant is

one bite at a time.” When your larger goals are broken down into smaller parts and you

focus on each little step one at a time, you won’t be overwhelmed. “By the mile it’s a

trial, by the yard it’s hard, but by the inch it’s a cinch.” Take baby steps. Every step you

take, no matter how small, will give you a feeling of accomplishment and keep your

momentum going.

The next time you feel a craving, you’re tempted, discouraged, unmotivated or you feel

like skipping a workout, focus on your daily goals, not on the huge amount of work that is

ahead of you. Tell yourself, „All I have is today. All I have is this moment, this workout,

this meal, the next 30 minutes, the next hour. If I just do what I know I must do now,

then I know I’ll reach my ultimate goal eventually.“ Concentrate on the task at hand in this

moment. As the Zen masters of Japan remind us: “Be here now.” The point of power is

always in the present moment.

The final type of goal you should set isn’t so much a goal as it is a mindset. If you

fall into the habit of continually comparing yourself to others, this will ensure that you are

perpetually unhappy and unsatisfied, no matter how much you achieve. This is called the

law of contrast. There will always be people stronger, leaner, faster, more athletically

talented and more genetically gifted than you, so compare yourself only to yourself, not to

others.

Set goals to become better than you used to be, not better than someone else.

Constantly challenge yourself. Keep aiming to beat your previous bests. Going to the

gym can become fun and exciting when you’re always working on improving yourself.

So make it fun – make a contest out of it. Go for one more rep, five more pounds, five

more minutes, or one level higher on the Stairmaster. Aim for hitting your lowest body fat

ever. Work on constant and never-ending improvement. Make this process a fun game!

6. Establish the emotional reasons why you want to achieve your goals.

Everyone has days when they don’t feel like working out or eating the right foods.

The secret to staying motivated at times like these is not just having a goal, it’s

establishing the „reason why“ you want that goal – it is the purpose behind the goal. The

philosopher Nietzsche said, “ If you have a strong enough why you can bear almost any

how.”

Determining the reason you want to achieve a goal adds emotion to it. The more

emotion you stir up, the more motivated you’ll be to go after it. In his Goal Achiever

program, Bob Proctor says, “The moment you get emotionally involved with your goal, it

instantly and automatically begins to move into physical form.” This is true because your

subconscious is the emotional part of your mind. Getting emotionally involved with your

goal impresses it deeper into your subconscious and whatever idea is fixed in your

subconscious will always express itself in physical form (behavior).

Remember, emotion is “feeling.” When you think about the reasons you want

your goal, you are “feeling” with emotion. What are your reasons? Sometimes people

have something to prove. Getting in shape for a wedding or vacation is often an important

reason for many people to get in shape. So is being attractive to the opposite sex. For

others, their reason is fear of health consequences (their doctor tells them if they don’t

lose 50 pounds in the next six months, they will die of a heart attack!)

After you’ve set your goals in terms of a specific weight, body fat, etc, then

continue to re-write an entire list of goals with as much emotional impact as possible. In

particular, answer these two questions: (1) What’s important to me about reaching my

goal? (2) Why is that important?

Some additional questions you might ask yourself to add emotional impact to your

goal list include: Who do you want to look like? Who is your physique role model? Do

you want to look like a bodybuilder, an athlete, or a model? Do you want to impress

anyone? Do you want to prove something? Do you want more energy so you can enjoy

certain sports or activities more? Do you want to win a contest or award? Do you want

more self-confidence? Do you want to look great in a certain type of clothes? Do you

want to look good for a certain event (vacation, wedding, reunion, etc.)? Do you want to

look great on the beach? Do you want to attract someone of the opposite sex? Answering

these questions will help you uncover the driving force behind your goals.

7. Make sure your goals are not conflicting. Put all your attention on your number

one most important goal.

There’s an ancient Chinese saying: „He who chases two rabbits catches neither.“

One of the most common obstacles blocking the way to reaching a goal is setting two

goals that are in conflict. In the case of fat loss, the most common conflicting goal is

trying to gain muscle and lose fat at the same time. It’s common to see a large decrease

in body fat accompanied by a slight increase in lean body mass. It is also common to see

a large increase in lean body mass accompanied by a slight decrease in body fat. But one

thing you will almost never see is a large increase in lean body mass and a large decrease

in body fat simultaneously. It is physiologically impossible to lose fat and gain muscle at

the same precise moment in time. In order to lose fat you need a calorie deficit. To gain

lean body mass you need a calorie surplus. One process is catabolic and one is anabolic.

Therefore, there are big differences in the types of nutritional programs you need to

achieve each of these contrasting goals.

Over a period of weeks or months it is certainly possible to see a net gain in

muscle and a net decrease in body fat. However, that is the result of alternating back and

forth between short periods of caloric deficit with short periods of caloric surplus (aka,

the zig-zag” method). This is the most difficult of all the goals and it is a slow and

inefficient process. You are compromising your results in both departments if you set

muscle gain and fat loss as simultaneous goals. Advertising for supplements and weight

loss products has brainwashed many people into believing that incredible gains of muscle,

along with large losses of fat are commonplace – they’re not! They’re quite rare. When

someone successfully makes large muscle gains and fat losses at the same time, usually

they’re merely regaining muscle they’d previously lost, they’re genetic superiors or

they’re using performance-enhancing drugs.

Charles Glass, who has probably trained more professional bodybuilders than any

other trainer advises, „While you are dieting and burning fat, you are not likely to add any

more muscle. Burning fat and gaining muscle do not go together. Concentrate totally on

getting lean and defined during a pre-contest phase and forsake the thought of adding

muscle to what should be an already prepared framework.“ Although Charles was

speaking of competitive bodybuilders, his advice applies to everyone: Get the fat off first,

then set your new goal for gaining muscle while staying lean.

8. Write out an extensive goal list in the form of affirmations

The next step is to write down all your goals on a sheet of paper or on cards in the

form of statements called “affirmations.“ There are three rules you must apply when

writing your affirmations:

1. First, your affirmations must be personal: Use the word “I.” One of the best ways

to start an affirmation is to use the phrase “I AM” or “I have.” Your subconscious

only responds to commands given to it in a personal manner. Anything you say

after “I AM” has power. One of the best affirmations I have ever heard comes

from Bob Proctor, and it goes like this: “I am so happy and thankful now that I

am________________” (fill in your goal).

2. Second, your affirmations must be written in the present tense. To your

subconscious mind, there is no future. Your subconscious mind only responds to

commands given to it in a present tense. It may feel strange to write a goal in the

present tense, but if you write it in the future tense (for example, “Next year I

will” or “I’m going to”), your subconscious mind will make sure it always stays in

the future. Always write, think and visualize your goal as if you have already

achieved it.

3. Third, you must state your goal in terms of the positive. Your subconscious

moves you towards whatever you think about whether it’s positive or negative.

Therefore, write what you want, not what you want to avoid.

9. Read your affirmations (your goal list) at least twice a day and always keep your

goals “in front of you” and “on your mind.”

Psychologists have proven that repetition is an effective way to penetrate and

program the subconscious mind. Fortune 500 companies spend millions of advertising

dollars every year based on this fact. Why is it that people reach for Coke, Pepsi,

Budweiser, Marlboro, Crest, Palmolive and other brand name items? It’s because the

repetition of the advertising has penetrated their subconscious minds and moved them to

action.

You can use the power of repetition to influence your own subconscious and

move yourself into action. Once your affirmations are written out, read your list at least

twice per day, once in the morning and once at night. Read them more often if you can. If

you want to amplify the effect of the affirmation technique even more, don’t just read

your affirmations; write them out by hand every single day.

Once you’ve set all your goals and written your affirmations, use the power of

repetition even more by literally “keeping your goals in front of you” all day long. Post

your goal statements in a conspicuous place such as your refrigerator, your bathroom

mirror or in your daily appointment book. Keep a goal card of your 90-day goal in your

pocket. Paste them onto the dashboard of your car. Stick them on the top of your

computer monitor so you have to look at them all day long.

You may have been exposed to this affirmation technique before and shrugged it

off as „corny.“ If so, let me ask you this: Did you really give it an honest trial? Did you

put 100% effort into it and put it to the test for at least 21 days in a row? If not, then

you’re denying yourself the chance of achieving everything you ever dreamed of. Don’t

let the simplicity of the affirmation technique fool you. Be open and don’t judge it.

Affirmations are far more powerful than you can imagine, but they can’t work

when you just “try” them once or twice. They won’t work even if you do them for a few

days. They won’t work if you say them and then cancel them out with negative

affirmations like “this is stupid!” They only work when you continue to repeat them with

faith, emotion and belief over and over again so many times that they completely replace

your old, negative internal dialogue. Your affirmations must become the new “tape” that

runs over and over in your mind every day. When you reach the point where your

affirmations become your new habitual way of thinking, the results will astound you and

what you have been imagining will begin to materialize in your life.

10. Read your goals with faith.

William James, the “father” of American psychology, wrote that the subconscious

will bring into reality any picture held continually in your mind and backed by faith.

Napoleon Hill, author of Think and Grow Rich and The Law of Success, said, “All

thoughts which have been emotionalized and mixed with faith begin immediately to

translate themselves into their physical equivalent.”

What is faith? Faith is just another word for unshakeable belief. Faith is

believing in what you can’t see. Faith is knowing that eventually you will reach your

goal, even though you look in the mirror and see that little or nothing has changed yet.

The opposite of faith is doubt. Shakespeare said, “Our doubts are out traitors, and make

us lose the good we oft might win, by fearing to attempt.” The poet William Blake said,

“If the sun and moon would ever doubt, they would surely go out.” In short, you must

practice believing in yourself, or “banishing the doubt” as inspirational author Wayne

Dyer calls it.

How do you cultivate this attribute of faith? ACT AS IF. Read affirmation

statements written in the present tense as if they were already achieved. See mental

pictures of yourself as if you had already achieved your goal. When you look in the

mirror every day, see what you want to become, not what is presently there. Behave as if

you were already there. Speak as if you were already there. “Act as though I am and I

will be,” says the ancient proverb. If this seems like you’re “lying” to yourself; well, yes,

that’s exactly what you’re doing. Repeat a “lie” often enough and you’ll soon start to

believe it and act on it.

To quote personal development expert Denis Waitley again, “Every captain

knows his next port of call, and even though he cannot see his actual destination for fully

99 percent of his voyage, he knows what it is, where it is and that he will surely reach it if

he keeps doing certain things in certain ways every day.” That’s the essence of faith –

continuing to take action towards your destination even when you can’t see it yet!

Read your goal lists with faith! Believe it’s going to happen, no matter what is

actually happening at the moment. If you read affirmations while at the same time

doubting that you can achieve them, you are canceling out the affirmation before it ever

has a chance to take root; it never reaches your subconscious mind.

11. As you read your affirmations, mentally visualize them as already achieved.

Visualization means making mental pictures or images – it’s thinking without

words. The brain thinks in pictures. If you think of a mountain, you probably don’t see

M-O-U-N-T-A-I-N spelled out in your mind. If you’re like most people, you see an image

of a mountain. If I ask you to think about your car, you’ll instantly get a picture of your

car in your mind.

Because your brain thinks in pictures, adding a bright, clear, moving mental

picture of what you want to achieve will help you to penetrate your subconscious mind

more rapidly and more deeply than if you just read your goals. In Psycho – Cybernetics

Dr. Maltz wrote, “Experimental and clinical psychologists have proven beyond a shadow

of a doubt that the human nervous system cannot tell the difference between an „actual“

experience and an experience imagined vividly and in detail.” As with affirmations,

visualization is most effective when your body is in a relaxed state, because that’s when

your subconscious mind is accessed most easily.

In the book Peak Performance, Mental Training Techniques of the World’s

Greatest Athletes, Charles Garfield writes; “Without a doubt, the most dramatic

contribution to the advancement of goal-setting skills in recent years has been the

Soviet’s introduction of visualization. During mental rehearsal, athletes create mental

images of the exact movements they want to emulate in their sport. Use of this skill

substantially increases the effectiveness of goal-setting, which up until then had been

little more than a dull listing procedure.”

Garfield went on to talk about a startling experiment conducted by Soviet sports

scientists. The study examined the effect of mental training, including visualization, on

four groups of world-class athletes just prior to the 1980 Lake Placid Olympics. The four

groups of elite athletes were divided as follows:

Group 1 – 100% physical training

Group 2 – 75% physical training, 25% mental training

Group 3 – 50% physical training, 50% mental training

Group 4 – 25% physical training, 75% mental training

What the researchers found was that group 4 – the group with the most mental

training – had shown significantly greater improvement than group 3. Likewise, group 3

showed more improvement than group 2 and group 2 showed more improvement than

group 1.

In Psycho-Cybernetics, Dr. Maltz shared a similar account of an experiment on

the effects of mental practice on improving basketball free throws. The study, published

in Research Quarterly, divided the subjects into three groups. Each group was tested for

free throw accuracy once at the beginning of the experiment and again at its conclusion.

Group one physically practiced free throws for 20 days. Group two performed no

practice at all. Group three spent 20 minutes a day getting into a deeply relaxed state and

visualizing themselves shooting free throws. When they missed, they would visualize

themselves correcting their aim accordingly. The results were remarkable: the first group,

which practiced 20 minutes a day, improved in scoring 24%. The second group, which

had no practice, showed no improvement. The third group, which practiced in their

minds, improved their scoring 23%! Amazingly, mental practice yielded results almost

identical to physical practice.

What does this research on athletes have to do with your losing body fat?

Everything! Remember that the subconscious is the part of the mind that is responsible

for automatic behavior (also known as habits). By visualizing your fat loss or fitness goal

as already achieved, you are giving your subconscious mind instructions that will cause

you to automatically begin acting in a way consistent with your mental image. You’ll go

into automatic pilot mode. There will be less struggle and willpower involved. When

you’re in a situation that used to tempt you, suddenly you’ll notice you are no longer

tempted. If you used to dread going to the gym, you’ll start looking forward to it. If the

idea of eating healthy, natural foods used to seem like hard work, you’ll actually begin to

enjoy it. Everything will seem to get easier and your workouts will become better than

ever. The end result of making “mental motion pictures” is that you will see results more

quickly than you ever have before.

All great athletes and peak performers use visualization. Jack Niklaus said he

never hit a golf shot, not even in practice, without having a very sharp, in-focus picture of

it in his head. Tennis superstar Andre Agassi once told an interviewer that he won

Wimbledon at least ten thousand times. When asked what he meant by this, Agassi

replied, “Since I was five years old I saw it over and over and over again in my mind.

When I walked on the court that day, it was my exact vision. I felt like I was stepping

into the role I was made for, and I just demolished them!“

Legendary basketball Hall of Famer Bill Russell wrote about his use of mental

imagery in great detail: “I was sitting there with my eyes closed, watching plays in my

head. It was effortless; the movies I saw in my head seemed to have their own projector,

and whenever I closed my eyes, it would run.”

Bodybuilders and fitness athletes use visualization in many ways: they visualize

their workouts or they see themselves successfully completing a lift or performing aerobic

training. They also see pictures of their bodies the way they want them to look when they

reach their ultimate goal. Arnold Schwarzenegger visualized his biceps as mountains;

“When I am doing barbell curls, I am visualizing my biceps as mountains – not just big,

but HUGE!” Former professional bodybuilder Lee Labrada visualized the skin on his abs

getting tighter and thinner like cellophane wrap clinging to the abdominal muscles as he

was dieting down for competition. Three time Mr. Olympia Frank Zane said that he

mentally saw himself winning the Mr. Olympia at least one million times before it

actually happened. Former Ms. Olympia, Rachel Mclish said, “I visualize the blood

surging through my muscles with every repetition and every set I do. When I pose, I’ve

got a mental picture of how I want to look. When you have that in your brain, the

physical body just seems to respond. Its important to tell yourself you are good and you

look wonderful.”

What if you’re not good at visualizing? What if you can’t see “vivid Technicolor

pictures” in your mind? Don’t worry about it– everyone creates mental images in their

own unique way. Some people see clear vivid pictures, while others get only

impressions. You’ll get results either way and you’ll also get better with practice.

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