Body Transformation Secrets Revealed!
Over the years I've had the opportunity to witness some amazing body transformations - the type of transformations where people say, 'how did that person change so much in so little time?' So why is it that some people achieve mediocre results whereas some participants achieve outstanding results?
What mindset, what training and nutrition principles do these participants apply that make them stand out from the rest of the crowd? Having worked with hundreds of 'body transformers' over the years, I'd like to share my observations...
1) Desire: The participants who achieve the best results are passionate about achieving their goals - and it's this passion that drives them to consistently perform at very high levels. Therefore, you need to ask yourself the question, 'what is YOUR motivation for starting a 12 week challenge?' Perhaps you're wanting to look your best for a special event, or to look great on the beach? Maybe it's because you wish to improve the quality of your health, have more energy from day to day or because your doctor encouraged you to lose weight to reduce your blood pressure...
There may be moments when the going gets a little tough and when you'd rather have a day off. It's times such as this when when you need to remind yourself why you're doing this in the first place. It all begins with a strong desire.
2) Positive Attitude: The most successful participants have a positive attitude. Their mindset is so strong that NOTHING deters them! They ignore any negativity, including the people who say, 'you can't do that' or 'that's just not possible.' They never make excuses and they remain focused and 100% committed to their goals.
As well as having a positive state of mind, what principles do the most successful participants apply in and out of the gym to guarantee an impressive transformation?
3) Planning - Training: It may sound cliche, and I'm sure you've heard the saying. 'If you fail to plan, you plan to fail.' So true. The most successful participants write out their workouts in advance. They eliminate all the guesswork as they know exactly how fast they need to run, how many reps and how much weight they need to use at their next workout to get the best results.
4) Planning - Nutrition: Planning your meals in advance ensures you'll always have the right supply of nutrients on hand and you'll be less likely to deviate from your healthy nutrition plan or grab fast food on the go. The most successful participants keep a nutrition diary, they plan their food in advance and record their daily food intake. This allows them to identify any eating habits or patterns that need to be improved.
5) Quality Training: When it comes to transforming your body, most people are very surprised to learn that the time required in the gym is actually quite small. (Usually only 3 - 4 hours per week)
That's because, it's all about quality training. What is the definition of quality training? It's utilizing proper exercise form, progressive resistance training and training with sufficient intensity.
Let's address each of these separately.
Proper Exercise Form: If you use excessive momentum, partial ranges of motion or you 'cheat' the weights up on certain movements, the only person you're cheating is you! If you're using a weight that's too light (or too heavy for that matter) it's virtually impossible to stimulate the necessary muscle fibers. It's about establishing the 'mind to muscle connection' and targeting the specific muscle group with the exercise you're performing.
Progressive Resistance Training: You have to give your body a reason to change. If you perform the same weights and repetitions every workout, you're unlikely to notice positive changes. Successful body transformers ensure that no two workouts are identical. They either strive to add more repetitions, add more weight, reduce rest times or a combination of these variables.
Intensity: The term intensity is very subjective. In other words what one person may find challenging, another person may find easy. In order for the body to change you must consistently challenge yourself and work at a level of intensity that guarantees the best possible results. It's the intensity of the workout - not the duration, that is most important.
And a Word About Nutrition... The fact is, you can be doing everything else correctly - training intensely, getting plenty of rest, maintaining a positive attitude... but unless your nutrition is sound, your results will be less than optimal. That's because nutrition is at least 80% of the big picture!
It can take up to 21 days to establish a habit, therefore the first 3 weeks may require you to be diligent with your nutritional habits. Healthy eating is not difficult, it just requires a little planning and preparation. It's about giving your body the right nutrients so that you can perform at high levels. Similarly, it's about being aware of the consequences that certain foods might have on your energy levels, not to mention, your waistline! In short, successful body transformers pay as much attention to their nutrition as they do with their training and other lifestyle factors.
So there you have it - the secrets to achieving amazing results in only 12 weeks. Apply these principles and you too, can achieve a spectacular body transformation.
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