We now move into an area that is far too neglected by mainstream health
and fitness professionals, the mind. Most books or courses concentrate
on the physical side of weight gain and completely neglect the mental
side of things.
Visualization can play an important part in gaining weight and
maintaining a healthy lifestyle. Gaining weight can be difficult
for many people who don’t use their minds to help in the process.
Visualization is a powerful technique that can help you make lasting
lifestyle changes. Just by "day dreaming", you can significantly
improve your chances in achieving your goals.
Visualization is a great weight gain tool and its as simple as
visualizing your body as you want your body to look like. This mental
image of yourself is then transferred to your subconscious mind,
which in turn starts to work on your body, shaping it in accordance
with your mental image.
This means that if you program your subconscious with a mental
image of yourself as a more muscular person, through persistence
your mind will accept this and aid your body to conform to this
Once your mind is programmed with the proper mental images, it
will start to work in assisting you to gain weight. I can't stress
enough how important it is for you to believe in your visualization
goals. You have to let go of your past failures and refuse to entertain
any negative images that come into your mind.
If you can visualize your body at its perfect proportions, the subconscious
mind will work to make it become a reality. It will then begin to
positively reinforce your body into aiding the metabolism and eating
Programming your mind into believing that you can gain weight,
and to visualize yourself with your perfect proportions is of the
Try to think of a different image of yourself, then let your subconscious
do the work for you. If you think of your body as being out of shape
all the time, then the subconscious mind will find ways to make
The sub-conscious looks after all of all your vital functions,
it is the cause of all your good and bad habits, and also regulates
the muscles of the body (The muscles are controlled by the sub-conscious)
and body-fat composition on the body.
Try to visualize your body as lean and as muscular as you would
like, and your mind will work on that image. The mind can be a great
partner in gaining weight.
Relaxation the best way to reach the sub-conscious and will slow
down the mind, turn off the exterior world so as to tune in to one's
inner self. The best times for these sessions are in the morning
and late at night right, just before going to sleep.
Perform two sessions, one in the afternoon (Primary) and the other
before going to sleep (Secondary) but once a day is quite sufficient.
Sessions usually last 20 minutes, which isn't time consuming especially
when taking in the benefits received.
It has been stated that one of these sessions is equivalent to
2 hours of deep sleep and upon waking you will feel revitalized
and full of energy. Believe me instead of worrying about time constraints;
you will be looking forward to the next session.
When you begin your relaxation sessions, make sure you won't be
disturbed - lock the door, take the phone off the hook and loosen
all clothing. Now find a comfortable position, whether it is lying
down or sitting in a comfortable chair.
Sitting may be preferable as you may fall asleep if you become
too comfortable. You want to be conscious and not asleep in order
to tap into your sub-conscious mind.
Try to exhale all the air from your lungs completely and then breathing
in through the nose. Take ten seconds to fill the lungs with air
(not to capacity, but comfortable) hold for ten seconds and then
exhale slowly through the nose for another ten seconds.
Each one of these breathing cycles should last for 30 seconds,
complete five cycles and after each cycle you will be feeling more
and more relaxed.
Having reaching this calm relaxed state, start your visualizations.
Put together images that power your emotions. Make them alive and
colourful. Make the scenes as real as possible and imagine yourself
as muscular and toned as possible.
Picture yourself ten weeks from now on the beach, walking briskly
and confidently to your favourite spot, your breathing is normal
and relaxed. You smile to yourself; you could keep walking like
this for miles without feeling fatigued.
You lay your towel out and begin to take your clothes off revealing
a muscular, toned, well conditioned body. You have just bought a
brand new swimming suit which just weeks before would have been
lying in your closet waiting to be used.
Glancing around you notice the beach is busy, you catch the eye
of someone of the opposite sex, they smile at you and you smile
back. You walk confidently to the water and swim a couple of hundred
yards with no problem or fatigue.
Or try this:
Visualize your family and friends complimenting you about how good
your body looks. Try to view the scene as it is happening this instant
- in the present, not in the future.
Using these visualizations you can construct in your mind any scene
that desire. See yourself exercising, socializing, in the company
of friends. Try and hear people complimenting you about your new
muscular body, and watch their admiring glances. Make the mental
image as real as possible.
• Remember set a goal for your ideal weight
• You must want to gain weight
• Visualize yourself at your ideal weight
• Use positive images at every opportunity
Practice these sessions on a daily basis and over a period of ten
weeks you’ll be on your way to become more fulfilled, happier