Top 10 Transformation Tips



Transformations are one of the most desired outcomes when it comes to diet and exercise. You see them all the time. The guy who went from a size 40 waist to a 32 or the woman who lost 45 pounds. You probably sit there and look at those thinking, “There’s no way I could do that.”


Well, you can, and I’m going to give you the MOST effective tips on how to do it. In this article I’m going to be breaking down my Top 10 Tips for making a transformation happen. Let’s get into it!


Never Add Extra Calories to Meals


This is one that many people don’t realize they do. We add things to food for the extra flavor and I get it, it makes it taste good. One of these additives tends to be sauces. Now, the problem with sauces is that they contain a ton of calories, usually. This takes a meal that was going to be about 250 calories and makes it more like 400. This could be the thing that makes or breaks your transformation ever happening.


Drinks are another issue. Liquid calories from sodas and juices can add up quickly!


There are zero-calorie options for all of these, and if you’re going to use them it’s important to check the nutrition labels. If it’s something that’s full of calories, then it may not be something you want to add in if you’re looking to make a transformation.


Zero calorie seasonings, sauces, drinks, black coffee, flavored water, and diet soda are all okay to have.


Workout Whenever It’s Convenient for You


Time is always an excuse for, well, everyone. In reality it doesn’t matter what time of day you work out. So long as you get it done, you can make it work with you. If you’re schedule requires that you go super early, then go super early. If you need to do it after work, then do it after work. Do what’s going to allow you to be consistent!


Cardio in the Morning or Post Workout


Working out anytime of the day is fine. However, during your workouts, you want to make sure you do your cardio at the right time. Cardio should be done first thing in the morning before meal 1 or you can do it immediately after your workout. This is primetime for cardio and fat burning.


Never Do Cardio Before Lifting


To build on the previous tip, you should never do your cardio sessions before lifting. You’ll need all of that energy for the most important part of you work out. If you exhaust everything before you even lift a weight, you’ll notice that you have significantly less strength. As a bonus, you’ll also burn more body fat during cardio if it’s done post work out. This is due to you burning off your glycogen stores while lifting, which leaves nothing but fats to burn for fuel.


Get 6-8 Hours of Rest


Obviously, sleep is important. It’s recommended that for the best results you get anywhere between 6 and 8 hours of rest. This varies depending on the person and some people can get away with closer to 6. So long as you put some intention behind this, you’ll notice a massive benefit.


Don’t Combine Missed Meals


Not every day is going to be perfect. If you miss a meal, don’t try and combine it with another one. That much food at one time is hard to digest. This is only going to give you trouble. Instead, just move on to the next one and count that previous meal as missed.


Always Eat Your Full Protein Portion


If you find yourself getting full during one of your meals, that’s okay. Just make sure that you at least consume the protein portion. Protein has the greatest effect on your body composition, so it takes priority over the carbs and fats.


Cook with PAM


PAM is a cooking spray that has zero calories. This should be used instead of something like olive oil. Why? Olive oil is going to have way more calories because of the fats. This is only going to make your meals denser in calories, which we want to avoid. Unless olive oil is in your plan, don’t use it to cook with.


No Set Time to Stop Eating


There’s this common myth that you have to stop eating after a certain time. This is false. So long as you eat every 2.5-3 hours, you’re good. You should focus on getting your food in. I don’t recommend a MASSIVE meal before bed, but if you have to do it, then go for it. Just give yourself about an hour or so before going to sleep to avoid any indigestion.


Utilize Supplements


If you have the funds for it, take the supplements listed on your plan. Supplements won’t make your progress on their own, but they will speed up your progress in unison with everything else. Prioritize your diet and workouts the best you can and then bring in the supplements to speed things up!


Wrap Up


Well, that wraps up my Top 10 Transformation Tips. If you put every single one of these things into action, you’ll be on track to seeing a massive transformation with your body. Even if you put a few into the works and start small, you can start to see some changes. Use these in unison with your plan and you’ll be there in no time!