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
(8kgs in total over 12 weeks) because I want to fit into my old wardrobe, 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 program, 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 greatest
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. 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 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 the results!
5: Avoid short term thinking
Instead of thinking of your body transformation program as
only "12 weeks," adopt more long term thinking. In other words, see
your body transformation program as a stepping stone to healthy exercise and
nutrition habits that can be sustained life long.
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
Eating the same foods and in the same quantities every day
quickly leads to weight loss plateaus. (even when you're doing everything
'right') Cycling your carbohydrates and including planned cheat meals kick
starts your body's fat burning metabolism so you can 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 - every week
· Eating small and often
· Drinking plenty of water
· Preparing your meals in advance and having the right
nutrients on hand
· Keeping a food and/ or 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 program.
10: Take action!
Having good intentions is one thing, however taking action
is another. Don't give in to procrastination. Decide to be part of the minority
that follows through with their body transformation goals by taking action.
Remember, there will NEVER be a "right time" to
start a body transformation program. The right time is NOW!
Benefits
of Having a Personal Trainer - The Motivation Factor
How
to Find the Perfect Personal Trainer For Your Goals
Should
You Look Into Online Fitness Coaching Programs?
Personal
Training and Nutrition Coaching Growth Expectations - 1
Nutrition
Coaching Does Increases Weight Loss Success
No comments: