3 Steps To Successful Body Transformation

Are you looking to lose unwanted fat and tone your body? Want to look great and feel even better? Read on and discover the most important factors of successful body transformation.

Let’s face it… most of us wouldn’t mind looking a bit more like the lean, sculpted models we see on the front pages of fitness magazines.

Every day, thousands of people set out to improve their physique by starting some kind of weight loss or fitness program. Some of them achieve remarkable transformations in a short period of time. However, most of them quit… or jump from one program to the next without ever seeing any real or lasting results.

Why do some get amazing results while others fail miserably? Here are three steps you can take to make sure your hard work pays off.

3 Essential ingredients for successful body transformation

Whether you want to burn fat, build muscle, lose weight or gain mass, the 3 most important things that will determine your success are your mindset, what you eat and what type of workouts you do.



The importance of a proper mindset is often overlooked. Anything you want to accomplish in life starts in your mind. Here are some things you can do to program yourself for success:

Set your goals:

The first step is to determine and set clear, measurable and realistic goals. Without these you will not know where you are going and you won’t be able to measure your progress. You need to set both long term and short term goals.

How to set SMART goals >>

Commit to your goals:

Once you have set your goals, you have to commit to them. No matter what fitness or weight loss regimen you decide to follow, make a commitment to yourself that you will do whatever it takes to accomplish the goals you set for yourself.

Take action:

Goals aren’t accomplished by thinking about them. After you have determined what you want and planned how you are going to achieve it, it’s time to take consistent action. Is one of your goals to workout three times a week? Then do it, not only for the first two weeks, but for every week until you have reached your goal.

The main reason many people fail when they are trying to lose weight or tone their body is because they give up too soon. They jump from one ‘magic bullet’ method to the next, never committing to any of them.

One of the most important keys to success is choosing a PROVEN method and STICKING with it.


It’s no secret that your eating habits play an important role if you want a healthy, lean and well toned body. As a matter of fact, about 80% of successful weight loss comes down to proper nutrition. Your diet needs to provide your body with all the nutrients it needs to function optimally.

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When it comes to your body transformation diet, what you eat needs to reflect the goal you are trying to accomplish. If you want to burn fat and lose weight, your diet will be different than if your goal is to build muscle. Your body still needs the same macronutrients… just in different quantities.

For the best results you need a proven diet meal plan that has been tailored to the goal you are trying to accomplish. Most importantly, it has to be aimed at making lasting changes to your diet. That is… if you actually want to keep off the weight that you lost through all your blood sweat and tears (and keep the muscle on).

When it comes to nutrition, one of the most effective things you can do – whether you want to burn fat or get toned – is to ditch processed foods and replace them with whole, single ingredient foods.

A great nutrition guide on eating natural foods for fat loss is The Fat Burning Kitchen by Mike Geary and Catherine Ebeling.


For successful body transformation, a good exercise regimen is essential. And no, doing random YouTube workouts isn’t going to cut it. You need a well structured exercise program that has been proven to deliver results.

Many people believe they have to be doing hours upon hours of cardio if they want to burn fat. Research has proven that resistance training and high intensity interval training are much more effective than cardio when it comes to burning fat and toning your body than steady state cardio.

This is great news for you if you have a busy schedule or just don’t want to spend hours in the gym. As a matter of fact, the best body transformation workouts only require about 30 minutes of your time, three times per week.

A great program that contains proven and well-structured workouts is Old School New Body. It teaches a style of moderate weight, high intensity resistance training that maximizes fat loss and muscle toning which they call the F4X Protocol.

This type of training minimizes the risk of damaging your joints, a common problem with heavy weight training or steady state cardio like running. This it a great system for people of any age or fitness level.

Not sure if weight training is right for you or worried that you are too old to start? Check out Over 50 and still looking amazing to see what just three weekly 30 minute resistance workouts can do for you.

30 Minute workouts still too long for you? Even 10-20 minute high intensity workouts can really pack a punch when it comes to fat loss or building lean muscle. My favorite form of exercise when I’m pressed for time are short, high intensity bodyweight workouts… which I prefer to do while watching TV.

My go-to program for these workouts is The Curve Ball Effect Total Body program. It’s extremely well structured and provides incredibly creative bodyweight exercises (many of which I had never seen before) which keeps your body guessing and keeps the workouts fun.


Successful body transformation starts in the mind. To get it out of there you need to set clear, realistic goals. You also need to follow a PROVEN diet and exercise regimen… and stick with them.

3 Steps To Successful Body Transformation. Lose weight, burn fat and get lean.

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