Meditation can be the key to unlocking your fat-loss potential.
It’s often been said that where the mind goes, the body follows. So
it’s no surprise that meditation has become so popular, if
not essential, part of countless fitness & training programs.
Does it really help though? Research seems to indicate that it does.
In one landmark Cleveland Clinic study, when test subjects used
visualization techniques — imagining themselves performing exercises —
they experienced physical strength gains of up to 53%. And a
review of 47 trials published in JAMA Internal Medicine
confirmed that meditation can help alleviate anxiety, depression &
physical pain. Meditation has been found to reduce levels of cortisol,
allowing you to recover as quickly as possible, & thus to train more
often and more effectively. Here’s how to reap the rewards of meditation
in your training.
GET IN TOUCH -
One popular and widely studied meditation technique is “mindfulness,”
in which your mind and body “hang out” together in the present and
quiet down negative thoughts. To begin, spend 10 minutes a day sitting
in a quiet, comfortable place without distractions, closing your eyes
and paying attention to your breath (try counting each inhalation and
exhalation, or notice the rise and fall of your chest) and how your body
feels (try scanning from the top of your head to the tips of your
toes). When your thoughts drift, gently redirect your attention back
into the present moment, to your breath and any physical sensations,
smells or sounds.
Consistency is key, so try to meditate in the same place and at the
same time every day, and focus on quality over quantity. If obstacles
pop up, don’t let that derail your practice. Simply get back to it again
the next day.
FIND THAT FOCAL POINT -
Once you’ve practiced meditating a few times, you’ll likely discover
that you can bring greater focus to your exercise routine. If you’re
present in the moment, you can concentrate on your workouts and avoid
running on automatic pilot, resulting in better, safer training.
If you find your thoughts drifting elsewhere — to unpaid bills,
holiday plans or a recent argument — simply guide your mind back into
the moment, focusing your energy and effort on your workout. Take your
time and pay attention to how your muscles are working and how your body
feels. Visualize how much more sculpted your muscles are becoming and
how much closer you are to your fat-loss goals.
The same sort of focus can dramatically improve your eating habits.
Again, consider how often your mind is somewhere else while you’re
scarfing down a meal, not even realizing what you’re eating. With a
trained mind, you’ll eat more consciously. As you prepare and eat meals,
pay attention to smells, tastes and the sustenance they offer your
body. Chances are you’ll make better food choices and feel satisfied and
healthier, too.
KNOCK DOWN WALLS -
When your mind is strong, you can break through barriers that block
your goals. Mindfulness training teaches you that your excuses are just
thoughts in your head that needn’t stop you. Essentially, while an
untrained mind’s default is to put up barriers, meditation teaches the
brain to recognize these thoughts as background noise and then refocus
on what needs to be done.
So the next time your mind says, “I’m starving,” and you reach for
the nearest comfort food, take a moment to think before you eat.
Similarly, if you’re working out and begin to think, I can’t do it or I’m bored,
consider whether these thoughts are simply self-defeating stories. Your
meditation practice will likely strengthen your belief in yourself and
your ability to continue. And it will help you listen to your body so
you can clearly determine whether you need to stop or whether you really
can do a few more reps or run a few more minutes.
REAP THE REWARDS -
For your fat-loss plan to succeed, you need a real understanding of
your goal. Although you probably have a general view of why you’re
dieting and working out — whether it’s to change the way your body looks
or feel more energized — the specifics may not be as clear as they
could be. Meditation helps you zero in on those details.
Take a few moments to ask yourself what you think the results of
exercising your body and mind will be, how much you value those results,
how you feel about your exercises (confident, embarrassed, frightened,
determined) or how much control you have over your ability to make it
happen. Instead of thinking your way to the “right” answer, sit for a
few moments and allow your mind to calm down and become uncluttered. You
may very well find that’s enough to give you clarity.