1: Get SMART!
more likely to
succeed when you get specific about the fitness goals you wish to
SMART is an
do I want to accomplish?)
will I measure my progress?)
my fitness goal realistic?)
is important to me?)
(Establish a timeframe)
instead of merely saying
“I want to lose weight” a SMART goal would be: “I want to lose 2kgs
weeks or 8kgs in total over 12 weeks because
I want to fit into my old clothes, have
more confidence and more energy to keep up with my children.”
2: Use the
most productive exercises
training is the most
crucial component of a body transformation programme, however not all
are created equal. Multi joint, compound exercises such as presses,
rows, pull downs,
squats & lunges should comprise the majority of your workouts
as they have
the biggest effect on your body’s fat burning metabolism.
3: Keep your
workouts short & intense
Some of the
body transformations have been achieved with less than 4 hours total
per week. That's because it’s the intensity of your workouts that produces real
results - NOT how long you spend working out.
conventional cardio & switch to interval training
study done by Laval University in Canada proved
that short duration interval workouts burn up to 9
times more body fat
than traditional ‘go slow’ cardio workouts. So forget spending hours
the treadmill and get the job done in half the time with 9 times more fat loss.
5: Avoid short
body transformation programme as a “12 week challenge,” try to adopt more long term
In other words, see your body transformation programme as a stepping
healthy exercise and nutrition habits that can be sustained for a lifetime.
6: Track your
intervals enlist the
help of a fitness professional to record your measurements and track
progress. Not only does this serve as an excellent motivational tool,
it also helps
you to stay accountable.
7: Cycle your
to a well designed nutrition plan can result in weight loss of up to
1kg per week in the initial stages. However, when you regularly eat the
same foods in the quantities, weight loss can grind to a halt. One of
the solutions to this dilemma is to cycle your carbohydrates. In doing so you can 'trick' the body's metabolism into burning more fat so that you continue to lose weight week after week.
To achieve an
transformation consistency is everything. This includes:
· Working out 5
or 6 days per week for 30 to 60 minutes per session.
· Eating 4 or 5 small
meals and snacks every day
plenty of pure water
· Preparing your
meals/ snacks in advance and having the
right foods on hand
· Keeping a workout and nutrition diary
inconsistent nutrition will produce average results at best.
9: Have a
fitness goals with
your friends, family and closest acquaintances. When you surround
positive influences you’re much less likely to stray from your body
intentions is one
thing, however taking action is another. Don’t give in to
Set a deadline and follow through with your body
transformation goals by taking action.
there will NEVER be a
“right" time to start a body transformation programme. The right time
How YOU Can Get Into The
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