Tag Archive for: how to get motivated for the gym

Fitness Motivation | 3 Ways to Develop Lasting Workout Motivation | Visualization- Thomas DeLauer

Fitness Motivation | 3 Ways to Develop Lasting Workout Motivation | Visualization- Thomas DeLauer

Fitness Motivation | 3 Ways to Develop Lasting Workout Motivation | Visualization- Thomas DeLauer

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so when most people are thinking ways to get motivated before worked out or ways to get motivated for any kind of performance at all they’re usually thinking of like cranking up the music on their way to the gym or maybe they’re thinking of just psyching themselves up in some way they’re thinking all about like amplitude how can I amp this thing up just so that I can get myself inspired to work out well what we have to remember there is there’s a big difference between inspiration and motivation right inspiration is sort of this short term spark that inspires you to do something so when you’re just cranking up music and you’re kind of amping yourself up like that you’re sparking a little bit of inspiration but you’re not necessarily honing in on true motivation and there’s a lot of people that search for how to get motivated or motivation tactics or motivational videos and things like that you look on YouTube and Google and it’s one of the most highly searched things but no one’s ever really breaking down what you can really do to create long-lasting motivation and that’s something that honestly I’ve had to take into heart I’ve had to really figure out how I can stay motivated for a long time and let me let me explain why with what I do I have to just maintain a look I’m never having to really achieve for a whole lot more with my physique I just maintain a look I already had my transformation I already went from 280 pounds to where I am now so now I just maintain a look and maintain my performance so there’s not a whole lot of goal-setting there so it’s actually hard to maintain motivation so I’ve started to put some thought into how you as a viewer can actually start harnessing some of the things that I do with motivation and there are different ways than what you would normally think so before I go a whole lot further I want to make sure that you are staying tuned in on my channel ok there’s new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time this is the Internet’s leading performance and nutrition channel so you’re gonna have everything that you could possibly need so make sure you hit that subscribe button now let’s get into the facts here so the first thing that I want you to start practicing is a real practical use of visualization and let me tell you first off what visualization is not okay visualization is not what these self-help gurus online are telling you it is it’s not like this think it and you will become it magical thing visualization is a real physiological response and it truly involves some very intricate portions of your brain and if you do it right it’s exceptionally exceptionally effective you when you think of something you actually think of the outcome and you actually visualize it you actually see that occurring and that truly being part of your life it truly does become who you are using you create the same autonomic pathways in your brain as you would if it already existed so a simple way for me to explain this is I own a truck okay if I were to walk out into the parking lot and suddenly my truck was gone I would feel a sense of panic a slight sense of an identity crisis why because my vehicles gone my trucks gone it’s mine it’s my possession I possess it I own it but it’s gone well the same kind of thing happens with visualization you see your brain literally cannot differentiate between an actual possession and something that you visualized as a possession or as an outcome in this case so by truly thinking about what your workout is going to end like what it’s going to smell like what it’s going to taste like what it’s gonna feel like what the wet sweaty clothes on your body you’re gonna feel like you create that power so if you wake up and you’re not that motivated you think your workouts gonna be kind of cruddy well great you’re probably manifesting that into existence you see you’re creating neural pathways that are telling you to do something because you sort of rehearsed it so when you rehearse something your brain again develops those autonomic pathways as if it truly exists but there’s a study that are on a reference that actually puts this all together and validates what I’m saying here because it’s not just me explaining something there’s some true science here so the Journal of neuropsychological published a study okay and this study took a look at 30 volunteers and they broke them into four different rooms so one group they had do literally finger abduction exercises like that you can laugh after I reference the entire study they also had them do some elbow flexion movements and then another group they had do those same things but they had them do him in a mental visualization mode so they had an elbow flexion group that only visualized getting stronger and doing elbow flexion movements and then they had a group that did the finger abduction movements but only visualized it and visualized the outcome then the last group of course was a control that went through all the testing but didn’t do any of the movements physical or mental what did they find at the end of the study they found that the physical group saw a 53% increase in their finger strength okay they were physically training and they saw a 53% increase but guess what the mental group saw a 35% increase now it’s not more than the physical group but it’s still almost there 35% increase in finger strength by literally thinking about it that’s insane we would never think that that is true and these people didn’t know what they were testing they just told them to do something it was completely blind so right now we have scientific proof and this is just one of a multitude of studies the visualization truly does work so how does this apply for you with your workouts again visualize what its gonna look like and you have two different processes that you need to think about you can think about outcome visualization what its gonna look like smell like taste like feel like everything at the end and then you have process what does the process to get there feel like that way your brain can complete the entire pathway okay the next thing that I want to talk about is what is called an ingestion habit and in this particular one I want to talk about visual cues okay now I’m talking about psychology hacking here I’m not talking about ways to again just amp yourself up I’m talking about ways that you can almost on a subconscious level get yourself amped up to workout without even thinking about getting amped up okay setting things out there gonna be visual cues for you how many times have you ever just left a note for yourself on the counter so you wouldn’t forget to do something okay that’s a visual cue but that also entails a little bit of prefrontal cortex because you’re actually having to read a note and you’re trying to process it that way but a visual cue is something like setting your shoes out by the door or setting your gym bag out by the door okay it’s not there to be a reminder for you to go to the gym come on you know that you should go to the gym or you know that you should workout or do something what it’s doing is it’s creating the environment for your brain to register and piggyback on the visualization so now that process that you created with the visualization is able to have a tangible attribute by keeping that bag by the door so I literally do this I take my workout clothes and my shoes and my hat and I put it by the door hey it makes my life easier in the morning but B it also is part of my visual stimuli so this utilizes a portion of the brain known as the renal cortex it this renal cortex takes a vision takes an image and it makes it into something real because once you have an image it has to be translated into a signal I can’t look at something and not have some kind of signal occur I can’t look at my cameraman right now and not have a signal that he is filming me and I need to react a certain way so if you can start creating signals for yourself in creating these images that create positive signals eventually over time that gym bag is going to motivate you it’s not just gonna be a reminder it’s actually gonna get you in the mood it’s gonna get you in the zone and it’s gonna get you in the zone far ahead of time from what you feel like when you get in the zone you first walk in the gym you’re leading this in 20 30 50 minutes ahead of time okay which leads me into the next ingestion habit which is working out at the same time every day and trying to follow as much of the same routine as possible and this again has to do with some of the same sort of things okay we have these visual cues that occur with the environment so for example I work out first thing in the morning and I have for a very long period of time you know explaining to one of my employees actually literally just before this video when I was trying to understand the content that I was really trying to parlay that when I don’t work out I feel weird and it’s not because I didn’t get a workout in it’s because of the habit that it formed so this ingestion habit of creating the environment of a workout in the morning is part of my life give you the full example that I explained when I get up in the morning I go through my little routine and I go when I work out whether it’s going out for a run whether it’s going to the gym where it’s going to the beach going in my front yard my home gym whatever okay but it’s part of my routine so I associate my coffee I associate my morning ritual and all of that with the environment of going to workout and it’s great it’s part of my life but on the days that I don’t workout because of my active recovery day so I’m just taking a day off I feel a little funky I just don’t feel like myself all day even though I know that that recovery is important I don’t feel like myself why because the visualization component is gone my environment is set up to condition me to go work out first thing in the morning and I’m disrupting that and that actually causes some havoc in my brain so you need to do the same thing you need to create a specific pattern and those of you that work shift work and have all kinds of crazy schedules you need to do whatever you can to find some kind of simple consistency okay if you can’t work out at the same time each day you need to find some kind of pattern that’s gonna be similar so your brain can recognize habit and associate it long-term it makes it so that your whole process of going to the gym is just as motivating as walking through the gym doors the whole process of getting up I am motivated ii my foot hits the floor because it’s part of my process oriented motivation tactic my foot hits the floor and I’m starting to think boom I’m excited I’m ready to go my motivation is ramping up I don’t need these sparks of inspiration that are short-lived I have long-term ingrained motivation and I know this has been a long winded kind of whoo-whoo video but it’s true and it’s backed by science it’s not stuff that’s just totally out there it’s stuff that works some of the things I’ve done for a while and I just went back and validated with research because I said there has to be some proof with this because it works for me and it’s worked for others so stop thinking about how much pre-workout you can take and how you can crank up the music and how you can sit in your car shaking your head and pound on the steering wheel until you’re amped up and start thinking about what you can do to make it last so you can truly be the best you for the rest of your life I’ll see you in the next video

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Fitness Motivation | 3 Ways to Develop Lasting Workout Motivation | Visualization- Thomas DeLauer

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Fitness Motivation | 3 Ways to Develop Lasting Workout Motivation | Visualization- Thomas DeLauer…

Why Visualization Works-
According to research using brain imagery, visualization works because neurons in our brains, those electrically excitable cells that transmit information, interpret imagery as equivalent to a real-life action. Basically, our brain can’t tell the difference between a real image and an imagined one. When we visualize an act, the brain generates an impulse that tells our neurons to “perform” the movement. This creates a new neural pathway – clusters of cells in our brain that work together to create memories or learned behaviors – that primes our body to act in a way consistent to what we imagined.

Study – Neuropsychologica-
30 young, healthy volunteers participated in the study:
– The first group (N = 8) was trained to perform “mental contractions” of little finger abduction (ABD)
– The second group (N = 8) performed mental contractions of elbow (ELB) flexion
– The third group (N = 8) was not trained but participated in all measurements and served as a control group
– Lastly, 6 volunteers performed training of physical maximal finger abductions. Training lasted for 12 weeks (15 min per day, 5 days per week)

At the end of training, researchers found that:
– The ABD group had increased their finger abduction strength by 35% and the ELB group augmented their elbow flexion strength by 13.5%
– The physical training group increased the finger abduction strength by 53%.
– The control group showed no significant changes in strength for either finger abduction or elbow flexion tasks
They concluded that the mental training employed by this study enhances the cortical output signal, which drives the muscles to a higher activation level and increases strength (2)

Ingestion Habits (Utilize Visual Cues)-
Visual cues are more or less visual triggers that remind you to perform the desired behavior – when motivation begins to subside, having a system in place is what helps you stick to your new habit is important.

Rhinal Cortex-
We have something called the rhinal cortex, which is critical for forming associations between visual stimuli and their motivational significance. Motivation is defined as the incentive to act and studies show that neurons in the ventral striatum are active in relation to the motivational significance of visual cues. So information about the identity of a stimulus must be translated into a signal about its motivational significance.

Ingestion Habit – Workout at the Same Time-
A new study published in Health Psychology provided a solution to staying motivated to go to the gym – working out at the same time every day. Researchers surveyed 123 students and faculty at the University of Iowa, asking questions about their exercise habits.They found that the most important thing for consistent workouts is what they call an “instigation habit” – stronger instigation habits successfully predicted long-term consistency in workouts

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2) Ranganathan VK , et al. (n.d.). From mental power to muscle power–gaining strength by using the mind. – PubMed – NCBI. Retrieved from
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4) A Qualitative Analysis of Emotional Facilitators in Exercise. (n.d.). Retrieved from
5) PsycNET. (n.d.). Retrieved from
6) Science-Proven Fitness Motivation. (2018, May 21). Retrieved from
7) Liu Z , et al. (n.d.). Learning motivational significance of visual cues for reward schedules requires rhinal cortex. – PubMed – NCBI. Retrieved from
8) How to stick with good habits every day by using visual cues – The Monk Life. (2017, May 9). Retrieved from
9) Cue Workout Motivation With a Simple Trick. (2015, July 10). Retrieved from
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