The Top 10 Body Transformation Tips!

-By Mark Woodgate


 body blueprint 12 week challengebody blueprint 12 week challenge
 Before                   After

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 or 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. That's because 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 body 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 “8 weeks,” try to 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 for life.  

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. Cycling your carbohydrates and including planned weekly cheat meals kick starts your body’s fat burning metabolism. The result? Continued weight loss 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

         Eating 4 or 5 small meals and snacks every day

         Drinking plenty of water

         Preparing your meals in advance and having the right foods on hand

         Keeping an workout and 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!

 
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