Archive for May 8th, 2009


Friday, May 8th, 2009

Breaking through plateaus. The first process in dealing with plateaus is an acceptance of the fact that this is a normal and natural process. Provided there is no increase in fat mass, the plateau can be countered by attacking the causes. Dietary and exercise habits should be revisited and physiological adaptations to change can, at least theoretically, be ‘shocked’ into change. In terms of exercise load this will mean making physical activity less efficient by changing:

• intensity—increase the speed a regular movement is carried out

• duration—carry out the exercise for longer periods

• frequency—move more regularly (e.g. by adding ‘incidental’ exercise)

• type—vary walking with cycling, swimming, aerobics etc.

With food intake as the other side of the energy equation, plateaus might be countered by:

• decreasing energy intake—but only where this is still high

• increasing energy intake—by re-feeding where intake is excessively low (i.e. under 1000 kcal/day), and has been so for long periods

• decreasing fat intake further

• reducing alcohol intake

• changing food type—eating foods with which the body may not be familiar.

These changes might help an individual break through a plateau then restart and continue reducing fat. The introduction of resistance training as a form of exercise at this stage of a program may also be useful (if desired by the client), not only because of its ‘shock’ value, but also because of the potential maintenance of lean body tissue which can help counteract the physiological adaptations leading to plateauing.



Friday, May 8th, 2009

For the insomniac, if you want to fall asleep it is important for you to create an artificial THS. Hence you have to create a spotlight and focus this onto the non-threatening and non-anxious parts of your mind. The self-hypnotic technique described here is called progressive relaxation, which is a standard technique used in the induction and deepening of hypnosis. This technique has been used by many hypnotists, such as the late Ainslie Meares of Melbourne and John Hartland of England. In this section, this progressive relaxation exercise is modified for sleep facilitation and for entering the THS. This exercise involves focusing the spotlight on each part of your body in turn. Try to stay with one format of relaxation which will always work for you, rather than change the format every night In other words practice the same program of relaxation every night Perseverence with the same routine has a higher success rate in inducing sleep. At the same time, it is helpful if you have a clear image in your mind of how the model of sleep control in your brain operates. Once the arousal messages from the higher control diminish sufficiently, the sleep centre will take over and trigger sleep.

The THS is the psychological switch that shifts you from the awake state through to the sleeping state. We know ten commandments for self-hypnosis, and they are easy to follow but must be repeated every night.