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The
mental
aspect
of
weight
training
cannot
be
overlooked.
When
it
comes
right
down
to
it,
your
brain
is
what
sends
the
signals
to
fire
the
muscles
to
lift
the
weights.
Mental
preparation
and
psychological
techniques
can
enhance
your
weight
training.
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Preparing
for
a workout
An
important
aspect
of mental
preparation
is preparing
for
the
workout.
- Find
a
quiet
place
and
relax.
- Plan
exactly
what
you
are
going
to
do
during
your
workout
so
you
don't
have
to
waste
time
and
though
figuring
out
what
you're
going
to
do.
This
includes
exercises,
number
of
sets,
rep
ranges,
weight
used,
rest
periods,
alternate
exercises,
etc.
Planning
in
advance
allows
you
to
concentrate
on
working
the
muscle.
Music
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Just
before
you
go
work
out,
if
you
have
a
chance,
listen
to
music
that
gets
you
worked
up.
This
puts
your
mind
into
a
state
of
excitation,
preparing
your
nervous
system
for
the
work
ahead.
- The
same
kind
of
music
is
good
to
listen
to
during
a
workout,
though
some
people
prefer
silence
so
they
can
concentrate
completely.
- Music
has
been
shown
to
decrease
pain
sensitivity
during
exercise.
- If
the
gym
only
plays
radio
stations
that
aren't
to
your
taste,
you
can
always
try
wearing
a
Walkman
when
you
work
out,
though
they
can
sometimes
interfere
with
training
depending
on
the
exercises.
Get
one
that
is
sweat-proof.
- If
you
can't
stand
the
music
at
the
gym
and
don't
want
to
wear
headphones,
try
channeling
that
aggression
into
your
workout.
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All
Fired
Up
Getting
too
fired
up can
actually
be a
hindrance
sometimes.
Peak
performance
usually
occurs
when
the
person
is not
overly
excited,
they
are
focused
and
tuned
into
the
task
at hand,
i.e.
controlled
aggression.
This
is not
always
true,
though.
Sometimes
being
almost
out
of control
can
give
you
a huge
burst
of energy
and
strength.
- Work
within
your
present
limits
and
strive
to
expand
them.
- Practice
self-empowerment.
Negativity
is
unnecessary
and
undesirable.
Focus
not
on
what
you
can’t
do
but
on
what
you
can.
- Do
not
acknowledge
any
upper
limits
as
this
is
a
self-fulfilling
prophecy
and
you
will
only
hinder
yourself
in
the
long
run.
Mental
Notes
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If
you
miss
a
workout,
don’t
focus
on
it
as
a
negative.
Take
it
as
a
day
of
rest
and
come
back
harder
on
the
next
one.
Here
are
some
strategies
for
ignoring
people
who
try
to
talk
to
you
while
you
are
training.
You
won't
make
any
friends
with
these
technique
but
you
will
be
able
to
concentrate
on
your
workout.
- Wear
a
Walkman.
- Wear
sunglasses
(this
eliminates
eye
contact
but
can
look
out
of
place
indoors).
- Wear
a
watch
that
beeps
at
the
end
of
your
rest
period
(this
will
let
people
know
that
it
is
time
for
you
to
work
out
now).
- Tell
them
you
can’t
talk
right
now.
- Stare
at
the
floor/don't
make
eye
contact
with
others.
- Keep
your
body
language
out
of
relaxation/approach-me
mode
(sitting
back
and
looking
around
at
people).
Don’t
train
in
a
dark
room.
This
will
put
your
mind
in
a
depressive
state
(most
people
tend
to
sleep
in
the
dark).
Train
with
bright
lights
to
keep
your
mind
alert.
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Go
to Page
2 -
Mental
Strategies
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