What You Should Know About Fitness Transformations

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  1. Transformations require patience

I’m going to be real - it’s impossible to get to our goal body by tomorrow, next week or next month and sustain it. Lasting results require many months (or years) of consistently working out and eating right. If we nail the nutrition and training protocol, here’s what kind of results to expect…

  • 1 week: Face may look slightly leaner, but no change to our appearance.

  • 1 month: Clothes fit looser and may see some muscle definition

  • 6 months: Noticeable changes in appearance - especially to friends and family.

  • 1 year: Huge changes in lean muscle and fat loss. You may hit your fitness goals.

So, try to abandon unrealistic expectations and embrace the journey. Never criticize your body or try to be perfect. Slowly introduce new healthy habits and focus on making them stick. This is a life-long process that doesn't need to be rushed.

Make sure you celebrate the small wins (like hitting new personal bests in the gym or ordering a healthy meal when you're out to eat) and have fun with the process!

2. Transformations require repetition

Most people go wrong by constantly switching up their diets and training programs - which absolutely kills their results. Because the best results come from repetition.

At the gym, the main goal is to repeatedly work on key exercises. As we get better at the movements, our bodies will adapt by building strength and lean muscle.

The same goes for nutrition - the goal is stick to the game plan long enough to see results. This will require consistency in meal planning and sticking with go-to healthy meals (which we'll cover below). 

3. Transformations require preparation

To make healthy habits stick, we need to set ourselves up for success.

Let's start with the kitchen:

  • Toss all the junk foods (or other convenient foods you tend to overeat)

  • Replace them with a variety of organic proteins, veggies and fruits (grocery suggestions in Chapter 8). 

  • Invest in pots/pans, a blender, to-go containers and blender bottles.

Now, outside the kitchen:

  • Scan menu's before eating and find healthy options at local restaurants

  • Schedule in workouts before the week starts. 

  • Get an accountability partner or coach

  • Monitor progress using how your clothes fit, how you look in the mirror or monitoring the scale and tracking the trends (because your weight fluctuates daily).

  • Don't try to be perfect - know that this is a life-long process that you can't mess up.  

Rob Atkin