Tips for Visualizing Muscle Gain

We now enter an area far too neglected by health and fitness professionals, the mind. Most books or courses focus on the physical side of weight gain and completely neglect the mental side of things.

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weight gain, bodybuilding, training programs

We are now going to address an area that is far too neglected by health and fitness professionals, the mind. Most books or courses focus on the physical side of weight gain and completely neglect the mental side of things.

Visualization can play an important role in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don't use their minds to help them with the process.

Visualization is a powerful technique that can help you make lasting changes to your lifestyle. Just by “dreaming” you can significantly improve your chances of achieving your goals.

Visualization is a great weight gain tool and it's as simple as visualizing your body as you want it to be. This mental image of yourself is then transferred to your subconscious, which in turn begins 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 it and help your body conform to that mental image.

Once your mind is programmed with the appropriate mental images, it will start working to help you gain weight. I cannot stress enough the importance of believing in your visualization goals. You must forget your past failures and refuse to entertain any negative image that comes to mind.

If you can visualize your body in its perfect proportions, the subconscious will work to make it a reality. It will then begin to positively strengthen your body by promoting metabolism and eating habits.

It is of utmost importance to program your mind to believe that you can gain weight and to visualize you in your perfect proportions.

Try thinking of a different image of yourself, then let your subconscious do the work for you. If you think all the time that your body is out of shape, the subconscious will find a way to make it that way.

The subconscious takes care of all your vital functions, it is the origin of all your good and bad habits, and also regulates the muscles of the body (muscles are controlled by the subconscious) and the composition of body fat on the body.

Try to visualize your body as lean and as muscular as you want, and your mind will work on that image. The mind can be a great partner in weight gain.


Relaxation is the best way to reach the subconscious. It allows you to slow down the mind, to turn off the outside world in order to tune into your inner self. The best times for these sessions are in the morning and late at night, 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 more than enough. Sessions typically last 20 minutes, which doesn't take much time, especially considering the benefits received.

It has been said that one of these sessions is equivalent to 2 hours of deep sleep and when you wake up you will feel revitalized and full of energy. Trust me, instead of worrying about time constraints, you will look forward to the next session.

When you begin your relaxation sessions, make sure you won't be disturbed - lock the door, pick up the phone and loosen all your clothes. Now find a comfortable position, whether lying down or sitting in a comfortable chair.

It's best to sit up because you may fall asleep if you get too comfortable. You want to be conscious and not asleep so you can tap into your subconscious.

Try to completely exhale all the air from your lungs, then inhale through your nose. Take ten seconds to fill the lungs with air (not to full capacity, but comfortable), hold this position for ten seconds, then slowly exhale through the nose for another ten seconds.

Each of these breathing cycles should last 30 seconds, perform five cycles and after each cycle you will feel more and more relaxed.

Having reached this state of calm and relaxation, begin your visualizations. Compose images that fuel your emotions. Make them lively and colorful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Imagine yourself ten weeks from now on the beach, walking quickly and confidently towards your favorite place, your breathing normal and relaxed. You smile to yourself; you could continue walking like this for miles without feeling tired.

You lay out your towel and begin to remove your clothes, revealing a muscular, toned and well-conditioned body. You've just bought a brand new swimsuit that just a few weeks ago was sitting in your closet, waiting to be used.

Looking around you, you notice that the beach is busy, you catch the eye of a person of the opposite sex, they smile at you and you smile back. You confidently walk towards the water and swim a few hundred meters without problem or fatigue.

Or try this:

Visualize your family and friends complimenting you on how beautiful your body is. Try to visualize the scene as it is happening right now - in the present, not the future.

Using these visualizations, you can construct in your mind any scene you desire. Imagine yourself exercising, having a social life, in the company of friends. Try hearing people compliment you on your new muscular body, and watch their admiring looks. Make this mental image as real as possible.

Don't forget to 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 daily and, in ten weeks, you will be on your way to becoming more fulfilled, happier and more muscular.

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