Categories
Weight Loss Exercise

How the Dickens Technique Can Change Your Life

There is a concept called the Dickens Technique, it is used extensively by Tony Robbins to change peoples lives and comes from NLP (neuro Linguistic programming) principles.

The Dickens technique gets its name and process from the character of Scrooge in Charles Dickens book A Christmas Carol. I am sure you remember the story where Scrooge was a miserable guy and he changed after he saw how his actions and way he thought now would absolutely create sadness and lack in the future. In seeing this he of course realized that there was no way to continue and that he had to change.

Well the Dickens technique does exactly this as well. You find a limiting belief, see what the future would be like, look at not having this limiting belief and see how the future would look instead, and then you will make that change.

The trouble often is that we know we should change a belief because it is a good thing to do, but good things to do will not create a very sustained emotional change in us. Instead we need to have a great emotional reason to change for the new belief to be permanent.

Using an example here is an idea of exactly how to use the Dickens Technique

How The Dickens Technique Works


How the Dickens Technique Can Change Your Life

Tony Robbins Uses the Dickens Technique a lot

1. You know that, or you have see information that says that you need to do weight based exercise every week. You don’t really like the idea of going to the trouble of joining a gym, ;earning about the exercises you need to do, and carving out the time from your busy schedule to workout.

2. First look at what would happen if you continued as you are without doing the weight workouts. You look 6 months out with out doing the weights and you are basically as strong as now, you aren’t too worried, you look out a year from now and see that you would have the same aches and pains as you do now, no big deal. You look out 10 years from now though and see that through degenerative issues you may have trouble walking up hills, your weak core leads to back problems, your lack of muscle mass leads to a hunched over posture and a sore neck, and finally you also see that you would be much less vibrant as a person.

3. That limiting belief doesn’t do you any good. Get rid of the thought of it and instead switch to a less limiting belief. You don’t have to commit to being a gym rat every day, that would be a difficult way to get started (here I am using my own limiting beliefs on you, not fair but anyway…).

If You Like This Post, Can You Share?

4. Now you look at what would be the effect if you just went to the gym once or twice a week. In 6 months you would be transformed. You would be stronger and more aware of how your body works and feels. In one year you have a better physique and are able to work better for longer at work with better concentration, very aware of the effect of food on your body, and also able to leap tall buildings in a single bound (well maybe not yet). Finally 10 years out you can see that instead of being weakened you are stronger than anyone your own age. You walk with confidence and strength thanks to a strong core. And whenever you want to go out and have fun there are no limits that you need to impose on your self, you physically do what you want when you want.

5. Now, critical point, make sure you can feel that way right now. Not that you are super strong right now but instead identify yourself as being at that starting place between the you now and that you in the future. You can use the future you to tell the present time you. Do the work! Make the changes necessary! Get started now because the future you is waiting 6 months, 1 year, and even 10 years out to do the work up front.

How Does the Dickens Technique Really Help?

This Dickens technique may seem a little bit like self-hypnosis, and in fact it is. You are reprogramming the way you feel about something to make sure that you know the consequences of your limiting belief.

Now that I have given you a very concrete example I think it is up to you. Journal your beliefs, I know that most people either free form their journaling to what they want or how the past went but you can also add this in. Ask yourself what irritates you. What you wish you could do. Even ask yourself what is really important that you have been holding back on because it is wrong or stupid.

Quite often we don’t recognise our limiting beliefs and they cause us lots of trouble. People stay poor, sad, jealous, guilty, and unfulfilled because what they have done in the past was to live small. If you get rid of some of those limiting beliefs that you have you can start to build your life up starting now.

Related Blogs

  • Related Blogs on Fitness
Categories
Weight Loss Exercise

Best Bench Press Workout

The world will never agree on the best bench press workout to get you stronger in the fastest time possible. Advanced lifters use an in-depth training system which includes bench press bands and chains for greater resistance. They are effective but may be rather complicated for a person entering the bench press world for the first time. Also bear in mind that just because another method is simpler, i.e. not involving chains and pads, doesn’t mean that it’s not as effective. It is! It’s just different.

So let’s get to your bench press workout.

Bench Press Workout Technique

Best Bench Press WorkoutFirstly, getting the correct technique is vital. You are going to be lifting larger and larger weights as time progresses in your bench press workout and it is absolutely essential to get the right technique to avoid future injury. So, you need to use good leverage and be stable to bench press more weight. Lie down flat on the bench and using your middle fingers, hold the bar over the engraved lines. Gently shimmy up the bench so your chest is under the bar which is still on the rack at this stage. Steady your feet firmly on the floor and raise your shoulders away from the bench.

Then arch your back and place your neck and trapezoid muscles on the bench so only your butt and trapezoids are touching the bench. At this stage the bar, which is still on the rack, is still above your head. Now, squeeze your shoulder blades together and keep them squeezed throughout the lift. This will assist you to remain stable and lets you use your triceps and lats along with your shoulders and chest to move the weight.

So the next step now you have this position is to place about 25% of your bench press maximum weight onto the bar. Maintain your position as above and lift the bar off the rack. Have it at arms length above your chest then lower it, keeping control, to slightly under your nipple line. During the lift, your elbows should be at a 45 degree angle to your body leading to good leverage and line. Now, in a straight line, press the weight back to where you started.

Bench Press Workout Tips

Your bench press workout will change and vary over time. A time tested tip for when you are pressing the bar upward is to try and pull the bar apart. This helps you lock out the weight and you can angle your index finger knuckles towards you which makes it easier.

Now it’s time to add some more weight for your bench press workout. Place 55% of your bench press maximum onto the bar and using the same start position as above, repeat 5 presses as above. Ensure you adequately stretch and rest for at least 3 minutes between each set. Then you will be ready for the heavier weights.

Now put 75% of your maximum bench press onto the bar and lift for 3 repetitions. Rest and stretch as above and then place 80% onto the bar and lift for 1 repetition. Now place 85% of your maximum onto the bar and do 7 to 9 sets of 1 repetition, remembering to rest and stretch between each set as above.

Now it’s time to recover from your bench press workout. It is recommended to take some whey protein and creatine within 60 minutes after your bench press workout to gain in strength and size in a faster time.


Related Blogs

  • Related Blogs on Fitness
Categories
Weight Loss Exercise

How and Why to Keep An Exercise Journal


Sticking to a fitness or weight loss program is never easy. However, you’re far more likely to keep going if you can see that you’re making progress. This is where an exercise journal comes in. It’s a great way to keep yourself motivated through those times when you’re just not feeling it, and it’ll also help you to form great habits.

How to Create Your Own Exercise Journal

wordartThe crucial part about keeping an exercise journal is that it needs to become part of your daily routine. This means that it needs to be simple enough so that you’ll actually bother with it! This is why you’ll probably want to avoid creating something overly complicated.

If it helps, go out and buy a brand new notebook in a design you really like, along with some brand new pens for writing in the journal. You don’t need to do this, but it could give you that extra excitement you need to get going!

You could also purchase a journal designed specifically for this purpose. There are a number available, and they are basically designed as fill-in-the-blanks diary books. It’s something you can do yourself, but buying one ready made will save you some money.

What To Note In Your Journal

If you’re into strength training and bodybuilding then it makes sense to note down your sets and reps. Every week or month you can go back over this information and see how you’re able to endure more and more as time goes on. You can also use this information to get bigger by using a technique known as progressive overload, which basically means you’re always using heavier and heavier weights.

For cardio and stretching sessions an exercise journal can be used to note down what you did and how long you did it for. If you’re using gym equipment, you can note down some of the top stats from your workout. You can then use this information to motivate you when you’re not feeling it, or to help you overcome any plateau in your workouts. If you’ve gotten lazy lately, use your journal to find out a way to push yourself just higher than you’ve ever worked out before.

In short, an exercise journal is a perfect tool to keep you aware of your previous goals and to give you something to work towards. It can be a huge boost to your motivation, and could mean the difference between success and failure!