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  • Protein Intake
  • Tips on Carbs
  • Healthy vs unhealthy Fats
  • Fat Loss Secrets
  • Mind and Motivation

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CHEET SHEET - PART 1 SUMMARY
9848694 - student using a cheat sheet to cheat on his test.

As paradoxical as this may sound, I strongly believe that mental training is more important than physical training. The reason is because without the right mindset, motivation and focus, you won’t take action. Thoughts always come before actions.

If your mind remains conditioned with old programming and negative ideas, then even if you do take action and start making progress, you’ll sabotage yourself somewhere along the way. That’s why you must train your mind first before the body can follow.

PART 1 – THE FOUNDATIONS

Attitude

Our attitude is how we see and interpret the world, and our reaction to external influences. It must be programmed to see things that support our goals.


How Your Mind Works

The Conscious Mind – Rational, logical, thinking part of the mind.

The Subconscious Mind – Automatic behaviour (habits), automatic body functions (breathing, heartbeat etc).

  • All commands are accepted and assumed to be true.
  • Forms a belief and assumes it to be correct, even if it isn’t.

Truth About your Beliefs

Beliefs are not facts. They are interpretations and judgements of facts and values you place on yourself. People always do what they believe.


Step 1 – Discover Your Mental Blocks

Ask yourself “What is preventing me from reaching my goals?”

Examples:

  • I have no willpower
  • I have no time
  • I’m too old
  • I can’t afford it
  • I have bad genetics

Step 2 – Clear Away Your Mental Blocks

Question the usefulness, integrity, validity and long term consequence of your mental blocks and limiting beliefs. See the big picture, think about long term effects. Take personal responsibility, be creative and open your mind to other choices.


Step 3 – Lay A Foundation of New Beliefs

The Seven Beliefs of Success

  • Belief of Possibility – “It’s Achievable”
  • Belief of Capability – “I Can Do It!”
  • Belief of Deadline – “It’s Now or Never!”
  • Belief of Self Value – “I’m Doing This for Me”
  • Belief of Desire – “I Want It!”
  • Belief of Completion – “This is Happening”
  • Belief of Will – “Let’s Do This!”
CHEET SHEET - PART 2 SUMMARY

9848694 - student using a cheat sheet to cheat on his test.PART 2 – SETTING GOALS

Setting goals is the first part of mental training and the first step toward body transformation. Setting your goals effectively will focus you, motivate you, compel you to take action and dramatically increase your chances of success.

Your Subconscious on Autopilot

Whatever you think about repeatedly every day is being accepted by your subconscious mind and your subconscious mind guides your actions and behaviours on “auto-pilot.”

If you don’t have a goal (“destination”) programmed into your flight computer, your autopilot will simply fly you towards your dominant thoughts. The subconscious mind is always at work 24 hours a day whether you direct it consciously or not.


Mental Programming – Careful What You Ask For, You Just Might Get It

Whatever you think about repeatedly, especially with emotion, will eventually be accepted as fact in your subconscious mind. Your brain will then start to focus your attention and stimulate automatic behaviours that lead you to getting what you are thinking about the most. Examples:

  • I love working out.
  • Healthy nutritious foods can be prepared in so many delicious ways.
  • I like eating healthy foods that are good for my body.
  • I am following through with what I set my mind to.
  • I love the feeling of getting leaner every day.
  • I accept full responsibility for the results I get.
  • I am more active and my metabolism is getting faster.

How to Reprogram Your Brain

Use the attention seeking mechanism in your mind by setting a goal on your important list. Then your brain shifts your attention to that which can help you achieve it.


Creating Your Goals

The Five Components to a Successful Mental Program


Specific and Measurable

Get crystal clear about what you want to achieve.

  • Exactly how much do you want to weigh?
  • What body fat percentage do you want?
  • How many inches do you want to drop off your waistline?
  • What specifically, do you want to look like?

Write a description so clear, a picture pops into your mind when you read it, or find a picture of someone who is a good role model, with the specific type of body you want to achieve. Whatever you want to improve, measure it. Define the exact criteria or unit of measure for judging your progress and knowing when you’ve achieved your goal. This could include body weight, body fat percentage, lean body mass, clothing size, or any other number. It could also be a physical performance, weight lifted, reps completed, or even finishing an event, winning an award, or receiving an accolade.


Believable and Achievable

Your goals must be big enough that they get you outside your comfort zone and into a transformed state of being.

  • Burning Fat: 0.5 – 1.0% of bodyweight per WEEK
  • Lean Muscle Gain: 0.5 – 1.0kg of bodyweight per MONTH

Realistic and Challenging Deadline

Goals can be big and bold, but deadlines must be appropriate. There are ways to speed up your progress, but avoid the quick-fix mentality. Burning fat and gaining muscle takes time.

  • Ultimate Vision: Your ideal physique
  • 6 – 12 Month Goal: Goal for next summer / xmas
  • 90 Day Goal: Give most attention here.
  • Weekly Progress Check: Adjust if you are ahead or behind schedule.
  • Daily Action Steps: Daily targets, to-do’s and habits you want to develop.

When you feel cravings, temptations, discouragement, lack of motivation or you feel like skipping a workout, focus on your smaller goals and daily action steps. 

“All I have is today. All I have is this moment, this workout, this meal, the next 30 minutes, the next hour.”


Emotional Reasons

This is a big one! When you set a goal for yourself, your brain is given a target to aim for. The real powerful motivation and mental drive to achieve your goals comes from having a really strong emotional reason for achieving it.

When you decide on what you want, think about why you want it. What’s important about reaching my goal? What will it do for me and my life? What will be different in my life? Your emotionally-charged “reason why” is the fuel that drives motivation.


Structured as Affirmations

Write out a goal list in the form of affirmations. A goal is real when it’s in writing. Until then, the “goal” is only a wish.

  • Present – Write like you’ve already achieved it.
  • Personal – “I Am”.
  • Positive – What you want to get, not what you want to lose.

Mental Programming Tools and Techniques

Read your goals and affirmations repeatedly every day. Read your affirmations at least twice a day or as often as you can. Keep your goals in front of you by carrying them with you on a card, phone, piece of paper, pictures, posters, screen savers, on audio and by posting them in conspicuous places.

Read your goals with faith. Expect success. Believing you will succeed is sometimes the only difference between failures and goal achievers.

Also Visualize. Create mental movies and images where you see yourself taking action and succeeding. See yourself already in possession of your goal and having the body you want.