Undergoing a body transformation is one of the most positive things you can do, and could be the key to regaining control of your entire life. Having said that, it’s vital that you follow a genuine plan of action that is engineered to get results.
Use these 15 simple tips to spearhead your progress, and the outcomes will be far greater. My clients achieved amazing results by using the below simple principles, I promise you can do it too so long to stay focused!
Take photographs of your front and side profile before starting your journey, and use this as your ongoing inspiration. Use regular updates, and you’ll be surprised at how much progress you make – even when it feels like you haven’t.
Actively write down your daily, weekly, monthly, and annual goals. Aside from providing direction during the journey, hitting targets will breed further success.
Plan, Shop and Prep Sunday
Use Sundays (or any days of the week that works for you, but keeping it to a fixed day will help keeping to a structure) as your opportunity to get organised for the week ahead. From completing your groceries, doing meal preps to scheduling your workouts, staying in control is vital. After all, juggling fitness with your daily commitments is impossible if you play it by the ear.
Water is the foundation of any healthy living plan. Give your metabolism a boost in the morning with a pint of the clear stuff, and keep drinking throughout the day. Aim for at least two litres per day, plus enough to keep you hydrated before and during workouts.
Breakfast to Boost Your Day
Breakfast is the most important meal of the day. Given your low blood sugar at this stage, low glycemic carbohydrates are key. Check out a previous blog post for breakfast ideas for fat loss!
Supplement What's Needed
Give your body the crucial nutrients it needs, primarily from food, but when you can't get them all do not hesitate to turn to supplements. The ones you may want to consider are a good multivitamin complex, Omega-3 and Omega-6 supplements to gain the good fatty acids, D-vitamin during winter months and Magnesium to bost recovery and aid good sleep.
If you train more than 4-5 times a week, adding a post-workout protein shake to your daily nutrient intake can help with performance and recovery. The best solution will depend on your fitness goals as well as workout type and intensity, but a mix of carbs and protein is a good start.
Let Protein to Rule
Build a diet that focuses on lean proteins like chicken, turkey, fish or vegetarian alternatives to take care of your muscles and other body tissues while in a calorie deficit. You have to achieve that to see the excess fat melt off your body.
Get Your Five a Day without Fail
The low calorie, high density veggies and fruits are great for controlling portion sizes during your body transformation journey. More importantly, though, they contain vitamins, minerals and antioxidants that will help your body stay energised and running while losing weight. Make five portions your minimum, but aim for 8-10 for added boost. Also focus on veggies first and fill the gap with fruits.
Forget the ‘no carbs before marbs’ brigade. Carbohydrates are your primary source of energy, so the best solution is to make healthy choices. Whole grains and other foods that offer slow releasing energy will serve you well.
Keep a Food and Workout Log
A daily food and workout diary won’t only help you stay motivated. It’ll also quickly highlight any mistakes you’re making, which can go a long way to maximising your efficiency.
Consistency over Perfection
Nobody lives the perfect life, and making the odd mishap is healthy. In fact, they can work wonders for ongoing motivation. Nonetheless, the clue is in the name ‘healthy lifestyle’. Consistency is the key to achieving sustainable results. Make sure you take small calculated steps towards your dream body every day.
You might see noticeable progress in the first few weeks of your journey, but that rate of transformation is likely to decline soon after. Your starting situation occurred due to months, or even years of bad choices. Achieving your dream body will take time and effort, but the result will make it worthwhile.
Find YOUR plan
It’s great to take tips from others, but your plan needs to be tailored to you. It needs to be focused on your body, your lifestyle, and your goals. Being a little self-centred is the only way to unlock your full potential.
Reach out for help
Still, support is available. The human body is the most complex system, which is why the expert advice of a professional coach or trainer can work wonders. Besides, when someone else take accountability for your transformation, staying on the right track is a lot simpler.
Write something about yourself. No need to be fancy, just an overview.
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Busy Pro Fitness offers personal training in Hampstead for clients based in Hampstead, Belsize Park, St John's Wood, West & South Hampstead, Childs Hill, Finchley, Golders Green, Regents Park, Maida Vale, Highgate, Muswell Hill, Hendon, Primrose Hill and surrounding areas. But we also provide a Virtual Training and Online Coaching service for those clients who live elsewhere and Worldwide.