1: Get SMART!
You’re far
more likely to
succeed when you get specific about the fitness goals you wish to
achieve.
SMART is an
acronym for:
Specific (What
do I want to accomplish?)
Measurable (How
will I measure my progress?)
Attainable (Is
my fitness goal realistic?)
Relevant (What
is important to me?)
Timeframe
(Establish a timeframe)
For example,
instead of merely saying
“I want to lose weight” a SMART goal would be: “I want to lose 2kgs
every 3
weeks (8kgs in total over 12 weeks) because
I want to fit into my old wardrobe, have
more confidence and more energy to keep up with my children.”
2: Use the
most productive exercises
Resistance
training is the most
crucial component of a body transformation programme, however not all
exercises
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 greatest effect on your body’s fat burning metabolism.
3: Keep your
workouts short & intense
Some of the
most spectacular
body transformations have been achieved with less than 4 hours total
exercise
per week. It’s the intensity of your workouts that produces real
results - not
how long you spend working out.
4: Ditch
conventional cardio & switch to interval training
A scientific
study done by Laval University in Canada proved
that short duration interval workouts burn up to 9
times more fat
than traditional ‘go slow’ cardio workouts. So forget spending hours
walking on
the treadmill and get the job done in half the time with 9 times the
results!
5: Avoid short
term thinking
Instead of
thinking of your
body transformation programme as only “12 weeks,” adopt more long term
thinking.
In other words, see your body transformation programme as a stepping
stone to
healthy exercise and nutrition habits that can be sustained life long.
6: Track your
progress
At regular
intervals enlist the
help of a fitness professional to record your measurements and track
your
progress. Not only does this serve as an excellent motivational tool,
it also helps
you to stay accountable.
7: Cycle your
carbohydrates
Eating the
same foods and in
the same quantities every day quickly leads to weight loss plateaus.
(even when
you’re doing everything ‘right’) Cycling
your carbohydrates and including
planned cheat meals kick starts your body’s fat burning metabolism so
you can continue
to lose weight week after week.
8: Be
consistent
To achieve an
outstanding body
transformation consistency is everything. This includes:
· Working out 5
or 6 days per week – every week
· Eating small
and often
· Drinking
plenty of water
· Preparing your
meals in advance and having the
right nutrients on hand
· Keeping a food
and/ or nutrition diary
Sporadic
workouts and
inconsistent nutrition will produce average results at best.
9: Have a
support system
Share your
fitness goals with
your friends, family and closest acquaintances. When you surround
yourself with
positive influences you’re much less likely to stray from your body
transformation programme.
10: Take
action!
Having good
intentions is one
thing, however taking action is another. Don’t give in to
procrastination.
Decide to be part of the minority that follows through with their body
transformation goals by taking action.
Remember,
there will NEVER be a
“right time” to start a body transformation programme. The right time
is NOW!
TRANSFORM YOURSELF!
Click here to find out how
