Transforming your body can be a daunting task. Whether your goal is lose fat or gain muscle, achieving your dream body can seem almost impossible in the beginning. It doesn’t have to be a grueling, confusing process. I have gathered the best tips and advice that I learned from my several-year transformation from a skinny 145 lb. teenager to a working 190 lb. fitness model, to help you be successful with yours.
Currently going through a physique transformation yourself? Ask me any questions you have in the comments section below!
1. Break your overall goal up into smaller, more managable, mini-goals. (And make sure they are specific and have a realistic timeline).
The best way to achieve any large goal is to break it up into more manageable and specific goals. For example, if your long term goal is to lose weight, you need to identify how much weight you want to lose and over what realistic timeframe. Then, start by setting attainable goals for each week or month (i.e. Lose 10 lbs. in the first month at the rate of 2-3 lbs. per week).
2. Take progress pictures
Progress pictures are the best way to stay motivated, especially in the beginning of a transformation. Results will happen gradually, with small improvements occurring over several days, weeks, and months. You may be making amazing progress from your starting point, but it may not feel like it. Refer to your initial progress pictures to refresh your motivation and remind yourself of how far you’ve come. Take new pictures every 8-12 weeks.
3. Be patient, and constantly remind yourself of your original motivation
The first two months are the toughest, then it gets easier. When you feel like giving up, remember that it is a process and that all of your hard work will be worth it.
4. Avoid extremes
To truly make a transformation that will stay, you will have to undergo a lifestyle change. But don’t let that intimidate you. It doesn’t mean you’ll be counting calories all day long, or enduring crazy intense workouts. It just means you’ll be making healthier choices overall. It’s also important to understand that you are not going to be able to change you body overnight. Quick fixes that involve extreme workouts, dieting, or both will not only harm your body, but won’t give you lasting results. By avoiding extremes and making gradual progress, you will be able to easily maintain your physique long after you’ve transformed your body.
5. Share your fitness goals with friends and family, they will offer support and hold you accountable
Another great way to keep motivated throughout your transformation is to share your goals with friends and family and peers. They will help keep you on track and offer encouragement. You will also be more likely to stick with your routine if you’ve made your goals public, and their compliments when they notice your progress will motivate you to continue.
6. Mix up your routine
If you do the same workout over and over again, not only will your results come to a screeching halt (due to overtraining) but you will likely be bored. Keep your routine fresh with different exercises, set and rep counts, and different locations. Switch gyms, take your workout outside, or train with a friend. There are tons of ways to keep it fun and exciting and make your transformation a rewarding and enjoyable process.
7. Ease into it
At the start of your physique transformation, you’re motivation and ambition will be at an all time high. While you might want to jump right into it, the key for success is to gradually ease into your new routine. If for the past several years, you have worked out a few times and eaten whatever you wanted, you can’t expect to make changes overnight. If you go from 0 workouts a week to 5 right away, your body will not be able to recover fast enough. The same goes with your diet. If you have been eating whatever foods you want, you can’t expect to go to eating chicken and vegetables every meal without experiencing intense cravings. My suggestion: the first two weeks, try 3 resistance training workouts a week and a couple cardio and abs sessions, then gradually increase training frequency. For the diet portion, allow yourself a few cheat meals in the first couple weeks to make your transition more manageable.
Thanks for reading,
For extra inspiration, here are a couple of my online client transformations. Want results like Ali and Cecyl? I offer 100% Customized Diet and Workout Plans here.