Within this post I will be discussing some of the key factors that will heavily contribute to achieving a successful body transformation. In order for you to be successful in your mission of transforming your physique, it’s important that you get your mindset right from the very beginning. You should have a clear vision of what targets you want to reach whilst being mindful and realistic of time frames. Breaking your vision down into short and long-term goals will allow you to tick off the checklist and hold you accountable throughout the process.
One thing individuals need to be aware of before starting any kind of physical transformation is the current condition and fitness level they are at. A beginner, for example, will require much more work in the initial stages than someone with previous gym experience. During the first phase, there will need to be a specific amount of time allocated to the individual in order to learn movement patterns and exercise execution. Getting to grips with this quickly will allow you to achieve quality results and keep injuries at bay.
Something you can’t really cheat when it comes to developing and transforming your body is sheer hard work and dedication. A big component and contributing factor will be the individual’s ability to turn up every week and commit to the process. You will need a certain level of intrinsic motivation in order for you to push past difficult moments and expose the body to uncomfortable situations. I will now highlight important areas for you to address in order to create a desirable environment for achieving a successful body transformation. If you want to know a little more about CSS Fitness and the success stories then head over to the ‘Testimonial page’.
When you have your vision clear in your mind you can begin to focus on what steps need to be taken in order to reach your goal. If you don’t have clear targets or a vision of what you want out of the process, the mindset will become clouded and susceptible to falling off track. When your focus is clear it then all boils down to a combination of a few different traits that are important to possess.
One trait that always stands out is having the self-belief to go out and face all challenges head on and not be afraid of failing every now and then. Having this level of confidence will allow you to overcome the obstacles in your way and ultimately make you a better head strong character. There has to be a desire to want it more than anything and a certain level of discipline in order to keep progress ticking over. Finally, having the resilience to never throw the towel in no matter how tough things get. If you continue to search for light at the end of the tunnel, not even a freight train coming in the opposite direction will stop you. If you want more information on what it truly takes to get quality results, see a previous blog post of mine ‘It’s a results buiness’.
When it comes down to training there are a number of different areas you need to excel in for results to flourish. No matter what level you are starting from it’s absolutely imperative that your level of exercise execution is up to scratch. In order for you to stay injury free and achieve optimal results, the quality of work is crucial. If you’re unsure of how to perform a certain movement then don’t be afraid of reaching out to a fitness professional. There is nothing worse than trying to wing it, you will only be wasting valuable time.
Without going into too much detail, getting results from your training will ultimately boil down to your ability to apply a progressive overload. A gradual increase of stress placed on the body will enable physical changes to occur. You don’t just need to add more weight to the bar or complete more repetitions to achieve a progressive overload. One area that gets overlooked when wanting to succeed in transforming a physique is the mind-muscle connection in weight training. Mastering how to successfully activate and initiate with the muscle group you are targeting will yield the best results for tissue development. Research has proven that training with different loading protocols produces similar results when volume is accounted for.
Concentration and intensity is a crucial part of training, try focus on the task at hand and avoid going through the motions when it comes to performing an exercise. Just remember that every rep counts and doing that with conviction and purpose will breed quality results. The final thing I would say about training is learn to enjoy the process and don’t let the bad days stress you out. If you’re tired or you are carrying a niggling injury, don’t be afraid of adapting your training to accommodate those factors. Just remember that fitness is the gift that keeps on giving, you can never be too fit or too strong. It’s a never ending cycle and a constant battle to just want more every time you train. An informative post by T-Nation on ‘average training, awesome results’ will help you understand more.
Nutrition & Recovery
Another crucial component that needs full attention if you want to transform your body is the ability to recover well from training sessions. In order to do this, you must provide your body with quality sleep and nutrition. When it comes to a body transformation the type of food and the amount of food we consume will play a pivotal role in body composition. We all know or should know that in order to lose body fat we need our bodies to be in a caloric deficit (fewer calories consumed relative to the amount required for maintenance of current body weight). When you are going through a period of fat loss it can become extremely challenging saying NO to all the junk foods we tend to crave. This is where you need to show a certain level of discipline and be very aware of the calories coming in. This doesn’t mean you can never have a pizza or burger ever again, it simply means you have to factor this into your weekly calories in order to still be in a calorie deficit and keep fat loss ticking over.
I am a big believer in consuming a wide variety of nutrient-dense foods not just for health reasons but also for performance and recovery benefits. When I say a variety of nutrient-dense foods I don’t just mean consume 5 apples per day and hope for the best. If you can get between the 5-7 range of different fruits/vegetables per day, you will provide the internal systems with a wide scope of vitamins and minerals. In terms of supporting your immune system and the general recovery process, providing the body with adequate amounts of vitamins and minerals will reduce the chance of illness. If you are ill or seriously injured you can’t train, if you can’t train you can’t progress.
The final piece to the puzzle in terms of recovering is creating a quality sleep environment for you to rest and repair. This is a massively overlooked area that people need to take more seriously if they want to get the best results possible. You will have heard people say ‘you don’t grow in the gym, you grow in your sleep’. When you are sleeping, the body starts to repair and heal itself from the physical and mental stresses you have been exposed to. This is why it becomes important to create a sleep environment that enables you to rest peacefully and comfortably. When you sleep well you recover well, it’s as simple as that. To find out more information on how to improve your quality of sleep, check out a blog post I previously did on ‘why does your training suck’.
Track and Log Your Progress
Another area that is massively overlooked when trying to achieve a body transformation is tracking and logging your training and nutrition. This is such an important part of the process and if you’re constantly leaving things down to guesswork, the results won’t be what you expected. The first thing I recommend doing is going out and purchasing a gym log book or even begin writing your sessions down on your phone. Recording your training sessions will allow you to look back on previous workouts and give you new targets to beat. Remember, training boils down to a progressive overload so knowing what you did last time will allow you to apply this method. The logbook will also hold you accountable, so there will be no hiding places when it comes down to your training session. Tracking your progress will force you to work harder in up and coming sessions. There will be an added level of pressure and expectation which will provide you with the ammunition to fight a little bit harder and push a little bit further.
When it comes to tracking your food intake you don’t always have to do this in order to achieve a body transformation. However, if you are currently unfamiliar with the amount of calories in certain foods and unsure of macronutrient ratios (protein, carbs, fats) I would strongly recommend tracking for a short period of time. MyFitnessPal is probably the preferred app to use by the majority of people and it’s one I would also recommend using. Tracking your food intake on this application will give you an accurate understanding of the number of total calories you’re consuming. You will also be able to analyse how many grams of protein, carbohydrates, and fats you are clocking up. All this data and information will be important when it comes down to manipulating these figures in order for you to either drop body fat or increase weight. Once you have a clear understanding of the foods that make up your diet and you know the number of calories, protein, carbohydrates, and fats that are in these food choices, you can then begin to eyeball your daily food consumption. Check out UP Fitness and their ‘3 reasons to why you should track your workouts’.
Never Give up – Always Believe
This sounds such a simple thing to say but you will be surprised how many people throw in the towel when the going gets tough. When you’re having a bad day think about the bigger picture and WHY you set out on this journey in the first place. If you never stop trying and continue to find a way no matter what, you will be rewarded in the end. In my opinion, anything in life worth doing is worth overdoing. A successful body transformation will heavily rely on how much you want it and how far you are willing to push to achieve it. Just remember that every rep counts and every gruelling training session puts you one step closer to achieving your vision.
For me personally, never quitting and always believing gives you more than you can ever imagine. If there is one message you can take away from this post it will be to always believe in yourself and never doubt your capabilities. A body transformation is not just about a 12 week program. Training should be a sustainable life choice that allows you to stay fit all year round and promote a healthy living through good habits. If you are based in Leeds and want to find out more information on how to apply to my ’12 Week Body Transformation program’, see the packages page.