The Top 10 Body Transformation Tips

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 clothes, 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 biggest 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 more fat loss.

5: Avoid short term thinking

Instead of viewing your body transformation programme as a “12 week challenge,” 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 a lifetime.

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

Adhering 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.

8: Be consistent

To achieve an outstanding body 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

· Drinking plenty of pure water

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

· Keeping a 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. Set a deadline and follow through with your 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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