10 Tips to Transform Successfully
The article will arm you with important yet less thought about tips if you are embarking on the journey to transform your body for good. Read and follow!
We always face tough choices in our lives. To transform or not to transform, however, shouldn’t be a choice but still, it is a major matter of choice. Not changing your lifestyle and falling prey to a vicious loop of a reckless eating, procrastinating of getting into shape will only lower your confidence and quality of life over time. On the other hand, transforming your body will take consistent effort and a lot of hard work. You still have to make a choice anyway, right?
Most of the people choose former and can’t experience the joy of having a fitter and healthier life. Now the times are changing and so is the mindset of people. May be to follow a trend, or out of desire of getting quick results, somehow, people are turning towards gym. In this gym-going population, there are extremely passionate and determined people too, who become inspiration for others and change the way they think about their own body transformation.
It is obvious that you have to eat smart and train right to transform. But that’s not all. To change yourself, you have to work at it. You have to respect your body but also, have to push it on every chance you get. When you are the most hurt, and your mind is drained, these are the moments in life when you must persevere and not let your fitness goals go down the drain with your tears. Only then you will transform!
Here are some of the very essential tips which will help you in attaining your transformation goals – whether it is fat-loss or muscle-gain.
- Respect Recovery
Do not forget while pushing your body off limits in the gym that rest between workouts and your sleep for the day are as much important. It is during rest that your muscles grow. You must give this process its due time otherwise all your grilling effects will not bear desired results. At least 7-9 hours of sleep in a day is necessary while on a transformation journey and otherwise also for a fit lifestyle.
- Eat to Lose
Dropping your body fat doesn’t mean that you must starve yourself. You have to hold on to hard earned muscle tissue and you need fuel to boost your daily workouts towards maximum results, and you need more calories for the same. On a strict diet, if you cut on carbohydrate then make it a deal that you must include at least 40 grams of protein in your every meal of the day. This help limit the catabolic effects of following a fat-burning diet on muscle tissue.
- Track your Progress
Record your weight, body fat and certain measurements of the body (like waist) every four weeks. Snap a picture of yourself to have perspective of how others may see you. Do not forget to compliment yourself on the aspects of your body, you like and note down the aspects where you need to work further on. Studies show that people who post their progress online fare much better in their transformation journey than those who don’t.
- Fuel Your Workouts
Pre- and post-workout meals and supplements provide the energy to necessary to make your workouts more productive and to enhance recovery and performance. Other meals composed of whole foods, protein supplements and BCAA can boost your muscle growth.
- Keep the Pace in Gym
When you are in the weight room, focus on the exercises in front of you. Do not skip rest period fixed between your workout and do not exceed that limit too. Do not get slowed down by the chatter around you or your phone in the gym. Music helps you concentrate better so, your headphones come handy in making you work out effectively. Remember that every wasted second in the gym, shows on your physique later.
- Assess your Progress Frequently but not Obsessively
It takes 48-72 hours for your body to ‘catch up’ from training stimuli and diet interventions. So, expecting your body to change daily and ‘panic correcting’ will only set you up for disappointment. Your weight will fluctuate daily owing to bowel movement, water weight and time of the day. Stay on the course, don’t obsess over every day-to-day detail, and re-assess in a week or two.
- Plan your Cheat Meals
For nutrition newbies and competitors alike, cheat meals help the mind more than they do to the body. They help you keep your mind satiated and hence, you do not go on a binge now and then, do not trip off your guilt for not following a diet and then ultimately will not topple off your fitness goals altogether. Plan your cheat meals, look forward to it and of course, do not over indulge.
- Weights before Cardio
If you have choice between weights and cardio, choose weights anytime. The act of lifting weights elicits the most positive effect on your transformation. Cardio is clearly helpful for transformation but not as much as weight training. One or two sessions of HIIT training will help you shed off excess fat and also, won’t wear you out so that you can carry out your week’s routine without hindrance. Steady-state cardio has been shown to promote deeper and more restful sleep and improved recovery.
9. Respect Rest
Give your body ample time to rest both in between sets and outside the gym. Don’t train sore muscles or push yourself until you drop to your knees. As your transformation will progress, you will start feeling what your body needs. You will notice that after a day off, your body will be stronger and your workout will improve. You will notice a difference in intensity between 30-second and 90-second rest.
10. Tell yourself that You can Do It!
Transformations are a slow-burn process: Workouts don’t get any easier and motivation comes and goes. You will inevitably hit a brick wall during your journey, but a positive mindset goes a long way in helping you achieve lofty, long-term goals. Take the challenge and never tell yourself that something can’t done, without trying. Change your body and life forever by taking this challenge and you will never look back at where your once stood!