Bodybuilding.com - Your 12-Week Transformation Guide: Mind/Muscle Link - (Section 5)

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Did you know?
The brain needs constant blood flow to supply the nutrients needed for development and energy purposes.

Practicing the valuable methods for attuning your mind to success cannot be fully achieved if the mind is functioning sub-optimally. Areas such as nutrition, exercise, sleep and positive living environment will contribute to a healthy, receptive mind.

Your 12-Week Transformation Guide: Mind/Muscle Link - (Section 5)

By: David Robson

David Robson's New Year's Guide
Section Five: Mind/Muscle Link

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Keep Your Mind Healthy
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As well as programming your mind for success it is important to maintain its integrity to strengthen its neural connectivity. The strength of connection between brain cells and the health of the cells themselves is an important factor in establishing the environment necessary for continued development of the perception, reasoning, thinking and feeling skills needed to attain the highest levels of performance in all of the components of, and methods for achieving success discussed in this guide.

In essence, an alert, optimally functioning mind is more receptive to positive stimuli. Practicing the valuable methods for attuning your mind to success cannot be fully achieved if the mind is functioning sub-optimally. Areas such as nutrition, exercise, sleep and positive living environment will contribute to a healthy, receptive mind. Maintenance factors that keep the brain healthy and receptive to positive thoughts include:

dot Regular Physical Exercise dot

The brain needs a plentiful supply of oxygen to survive and function optimally, and exercise is by far the best method to achieve this. Increased blood flow to the brain will also supply it with the nutrients needed to build healthy cells, and with adequate energy to power its thought processes.

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Exercise Is The Best Way To Supply
The Brain With Oxygen.

While cardiovascular exercise will ensure more oxygen is taken into the body, thus achieving greater oxygen uptake by the brain, anaerobic work - which commonly involves weight training - will stimulate the mind for peak performance through a different set of process. Every time we train with resistance, the brain releases endorphins, which provide an anaesthetizing effect to suppress muscle pain and to hasten tissue repair.

What Are Endorphins?
Endorphins are neurochemicals occurring naturally in the brain. They have painkilling and tranquillizing effects on the body. In addition, endorphins are also thought to be connected to physiological processes including euphoric feelings, appetite modulation, and the release of sex hormones.

Prolonged, continuous exercise contributes to an increased production and release of endorphins, resulting in a sense of euphoria that has been popularly labeled "runner's high".

In addition, the endorphins have a positive effect on how we feel - many liken the effect caused by resistance training induced endorphin release to a high that facilitates positive emotions. Thinking becomes clearer and the mind is more receptive to positive thoughts at this time. Exercise, both aerobic and anaerobic, therefore can significantly prepare the mind for positive thinking.

dot A Sound Nutrition Plan dot

fats

proteins

A diet rich in essential fats such as omega three oils and complete protein sources like fish, eggs and chicken will supply, respectively, the fats and proteins needed for proper development. Insufficient brain development will lead to disorganized thinking and sub-optimal mental performance, so providing the listed nutrients is a vital step toward the promotion of a healthy mind. Another nutrient, carbohydrate, is also essential for the proper functioning of the brain. Carbohydrates are known as the body's primary energy nutrient, and the brain preferentially uses these.

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Keep A Good Nutrition Plan To Ensure
A Properly Functioning Brain.

Without adequate carbohydrate intake from foods such as brown rice, potatoes, and whole wheat bread (collectively known as complex carbohydrates due to their ability to release energy slowly), the brain will feel groggy and sluggish, not states conducive to the heightened mental alertness needed to facilitate higher thought processes. Given the important role nutrition has in brain development and performance, it is essential one include a healthy diet a s a major goal along with a sound exercise plan.

dot Adequate Sleep & Rest dot

Clearly these states are not conducive to the alertness of mind needed to consistently think positive thoughts. A good night of sleep can range from seven to nine hours, on average, although some can get by on as little as six. Finding the ideal period and consistently maintaining this number is an important step towards improving mental function.

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How Many Hours Of Sleep Do You Get A Night? Less Than 5 5 - 6 7 - 8 8 - 9 More Than 9

In an ideal world we would sleep well every night. However, certain events may interfere with this. A 30-minute nap during the day could be one way to compensate for a poor night of sleep, although it should by no means justify regular broken sleep patterns. It can, however, be used as an occasional measure. Regular, quality sleep in conjunction with a good diet and exercise program will enable the mind to use the practices described in this chapter to a greater degree.

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