Search for ‘body transformation‘ on Google and you’ll see plenty of images and videos of men and women who have radically transformed the way they look. Gone are the love handles and man boobs. In are the rippling abs and buldging guns.
Transforming your body is a big task. It requires dedication and commitment. It requires you to commit to something for a set period of time. But you CAN do it.
Here are the 7 steps you need to complete in order to start your body transformation.
1. Find Your Motivation
Why are you doing this? What thoughts and feelings are going to drive you forward and get you out of bed to go to the gym on a cold winter’s morning? Body transformations begin in the mind, so get yours straight. Visualise the body you want daily, learn NLP techniques to keep your motivation high, write down some positive affirmations about how you are going to feel when you have your dream body. These simple but powerful techniques will keep you on track.
2. Record Your Starting Point
You need to know where you are now in order to understand where you have to go. Take photographs of your front, side and back. Stick them to your bathroom mirror where they will stare at you everyday. Record your hip and waist circumference. Record you body weight and body fat percentage. Changes happen slowly. You won’t always notice them, but the evidence never lies.
3. Set Your Goals & Timeframe
Decide how long you want your body transformation to last. I would recommend a minimum of 8 weeks, a maximum of 6 months. When you’re done, set yourself short and long-term goals. A good short-term goal length is 2 weeks. Your long term goal is what you want to achieve by the end of your body transformation. Every 2 weeks, update your short term goal. Remember to make your goals specific, measurable and achievable. Another think you must do is WRITE YOUR GOALS DOWN. I can’t emphasis enough how much more likely you are to achieve them if you do this.
4. Choose a Training Program
There a hundreds of training programs available online. The trouble is picking a good one. Your program should include both resistance and energy system training. The resistance training will ensure you don’t lose too much muscle when dieting, and the energy system training will get your body burning calories and fat like crazy. For body transformations I advise a resistance training program that incorporates full body workouts with big compound movements. These burn more calories than isolation exercises due to more muscles being activated. For energy system training, I recommend high intensity training.
5. Choose a Diet
Diet is 80% of a body transformation. Don’t get distracted by fad diets and crazes. Stick to the basics. Eat every 3-4 hours. Eat lean protein and vegetables with every meal. Add good fats to evey meal. Keep all other carbs low. Try and eliminate ‘white’ carbs entirely and also avoid fruit (except berries which are low GI).
6. Make Things as Simple as Possible
If you are going to stick with your body transformation, you must make your life as simple as possible. Develop preparation strategies and habits. Maybe it’s as simple as always getting up to go to the gym at the same time evey morning. Or preparing and packing your lunch the night before you go to work. You must learn to become efficient with your time.
Once you’ve started, don’t give up! If you aren’t seeing results, then one of the above things is wrong. Change something. Play around. But whatever you do – don’t give up! Don’t be afraid to make mistakes and learn from them. You will get there in the end.