Steps for an effective Physique Transformation
Find Your Why (Be Honest With Yourself) Use the 5 Why’s, get in touch with why this goal is important. “Finding Your Why” when it comes to finding motivation to accomplish your goals. The unfortunate thing about “Finding Your Why” Is that you’ll have to be honest with yourself in order to accomplish this. Some people might find it painful to do so, but if you can embrace that situation, and be honest with yourself, you’ll create your own meaningful motivator for success. Sometimes that Why is avoiding a painful, or embarrassing moment. Sometimes that “Why” is because the doctor says you need get fit to avoid diseases, or avoid having to take certain medications. That “Why” will provide you with the toughness to keep going, when the going gets tough
Create Your Goal (can use body fat, pictures…) Once you’ve found your “Why” or your reason to do what you plan to do, it’ll be time to set a S.M.A.R.T. goal. S.M.A.R.T. is an acronym which stands for Specific, Measurable, Attainable, Realistic, and Timely. So instead the goal being “I want to lose weight” or “I want to gain muscle”, you’ll want to say “I want to lose 35 lbs. in the next 6 months!” The realistic and timely part of the goal is important because you’ll want to set a goal that can actually be accomplished with in the amount of time that you have to achieve that goal (Remember it’s highly unlikely that you can lose more than 1-2 lbs. of body fat/week over a long period of time). Some people aren’t sure where to begin with their goal, or their goal is to look like a famous fitness celebrity, or have a physique like someone they admire. This is where body fat testing can come into play. If a client wants a certain look. I usually have them bring in a picture of someone with that look. Sometimes you can find legit information on that person’s height, weight, body fat percentage… and that client can compare their weight, body fat, lean body mass… to their goal which will let them know what they’ll need to do to get there. One client of mine wanted to look like Michelle Lewin, but even though she was 3 inches taller, and 10 lbs. heavier, Michelle carried 10 lbs. more lean body mass, while also weighing 10 lbs. less. It let my client know that she would have to lose body fat first, and then gain muscle in order to get close to her goal.
Be patient with your adjustments. People tend to panic, or rush when it’s time to make adjustments to their program. You’ll want to do the least possible work necessary to make progress, so you’re not stuck with being really extreme to break your plateau. When you’re seeking weight loss, you can eat less, or move more (exercise to burn more calories). You don’t have to do both at the same time. Perform 1 adjustment at a time. You can change your workout to make them longer, or you can make your workouts more dense by performing the same amount of work, or more in less time. If you’re organized and keep good records, you might already have some insight into where you need to go to break the plateau.
What are you going to do different this time (exercise, nutrition). This one gets a lot of people because they usually do the same things until the end of time. So when it’s time to get serious, the do the same things they’ve been doing, but maybe use their favorite motivational quotes on social media, or do the same things more intensely… the point is, if you keep doing the same things over and over, lift the same way, perform the same cardio, eat the same you’ve been eating, or fail to track your nutrition, you should expect the same outcome. If you need some ideas about what changes you can make with your workouts you can check out the article here on “Why Your Fitness Program isn’t Working” https://www.bodynovafitnesscoaching.com/workout-information/reasons-why-your-fitness-program-isnt-working/
Train Specifically for your goals. If you’re seeking fat loss, you should learn what variables matter the most, and design your workout program around them. Same goes for getting stronger, or gaining muscle. It even applies to your nutrition, you can’t gain muscle on a small calorie intake, and you can’t lose weight if you eat more calories than you burn off with exercise. If you need help with programming you can sign up for access to the many workout programs at www.bodynovafitnesscoaching.com where I’ve already incorporated most of these changes in the workout programs there.