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The Power Of Visualization
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To start things off, let me show you a study displaying how the mind can aid us in our quest to get ripped fast even WITHOUT hitting the gym.
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Australian psychologist Alan Richardson chose three groups of students at random. None of them had any experience with visualization. The first group practiced free throws every day for 20 days. The second group basically did nothing at all. The third group spent twenty minutes every day visualizing free throws with no additional practice at all.
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Twenty days later, the group that practiced daily improved 24%. The second group didn't improve at all. But the visualization only group improved 23 %, almost as much as the group that actually practiced! Richardson later noted that the most effective visualization occurs when the participant both feels and sees what they are doing in their mind prior to any physical engagement.
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That's not all-Smith et al. (1997) demonstrated that participants who weight trained over a twelve-week period achieve a 30% increase in strength. Those who only visualized themselves going through the same training circuit experienced a 16% increase in strength in the same movements. Those who didn't exercise or visualize didn't improve at all.
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This clearly demonstrates how extremely powerful the mind is, one of the muscle gaining secrets you rarely hear about. But how do we make this visualization work? Visualization is a skill in itself, and takes practice. You can not just simply see it, you have to experience it.
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Here is an example of how visualization works for those who want to burn fat, gain muscle and bulk up, let's target the muscle biceps.
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Be sure that your routine to gain muscle mass fits your calender. Never try to commit to a workout program that is not plausible with your daily life. It's much more important to be consistent than intense for a week and then slowly tapering off to a stall.
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Before you go to bed, close your eyes and imagine yourself at the gym about to do your favorite bicep exercise. Feel your heart rate increase as you anticipate the intense surge of adrenaline. Take a breath, then EXPLODE and lift the weight as if it were a broom stick. Notice your muscle fibers violently contracting as you execute the lift. Now breathe again, feel the sweat drip from your forehead, taste the salt as the sweat beads into your mouth, feel the blood flooding your bicep as you ever so slowly let down the weight with perfect form. Ever so slightly you can feel micro fibers in your bicep start to tare as you lower the weight in a controlled fashion. Once you finish your reps put the weight down, and in your mind imagine yourself in the mirror with obviously larger biceps, pumped up and skin stretching.
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This is how to build muscles with visualization. You need to experience it and not just see it. This also tells your mind that you want your biceps to grow; you are telling your mind why you are working out, which will yield in better results.
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Studies using visualization have been ongoing for decades. And the results are quite clear. What you visualize will manifest if the visualization is done correctly.
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Jon Benson dedicated years of study in the area of science before he came up with 7 Minute Muscle. This is where the program is really unique. Not only do you learn how to perform extremely effective brief workouts, but you learn how to really use visualization and harness the power of your brain to achieve up to 400% better gains. I strongly recommend you check out his home page below. I gained 28 pounds in 3 months with his program.
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