Broscience vs Science – Who’s Side Are You On?

The landscape of fitness lately is moving along faster than I can ever remember. So fast, in fact, that today it serves as my inspiration for the content of this post.

With us now knowing more and more (or at least we think) about the human body than we ever have in the past, you’d think this would serve as a positive thing for the fitness industry, right?

Well, logic would say so. The more we know, the more helpful we can be to people who are looking to reach their goals. Right?

Logically, yes but the unfortunate reality is that it seems to have caused a huge rift between everybody within the fitness community. The explosion of social media such as Facebook, Youtube, Twitter and forums has only served to make the frankly childish and egotistical battles between “Science” and “Broscience” more apparent..To me at least.

The problem doesn’t seem to lay in people’s knowledge but more so in the bad ATTITUDE of a select few and the way in which they apply and impart their knowledge on people.

So who do YOU get your information from? Let’s take a look at this battle..

 

Broscience vs Science – What’s it all about?

 

Broscience

Broscience vs Science

Let’s look at broscience first. What is it? Well, broscience refers to the local meathead or just random gym-go’er who wants to tell you what works and what doesn’t. Usually without any sound scientific backing for the methods they speak about.

In other words they are their own brand of science..just a random “bro” at the gym. Hence, broscience.

The funny thing I find about broscience is that the guys who get called out for preaching it generally tend to be in better shape than the “scientists”..I would estimate that 85-90% of all high level fitness models or bodybuilders would probably be called out for being “broscientists” by the science community. Now, this doesn’t mean that somebody in lesser shape can’t know more about the subject, it’s just an observation.

I also find that broscientists tend to carry themselves with more confidence and charisma, hence there are many fitness personalities online and out in the world who have way more followers and fans than somebody in the “science” crowd. Again, a generalisation but one that I doubt few would disagree with.

Relating to the material can be just as important in education that the knowledge and subject matter itself. Broscientists are good at this in general.

 

Science

Broscience Vs Science

Science is pretty much what all fitness and bodybuilding advances stem from. Most qualifications and courses for fitness professionals etc are based on some form of science.

What I find amusing is that much of what I was taught in the first ever personal training course I attended 10 years ago would be rubbished as broscience by the science community now.

Why? Does science change? Of course it can and does.

I am VERY wary of all studies conducted by any institution. What is their agenda? Who has funded the study? Did they control all of the variables properly? There is so much that can throw off the accuracy of studies, I think it is wise to take any study with a pinch of salt.

The good guys in the science community accept this and use the information to stimulate thought. These are the people that I will listen to, follow and take notes from. Anybody who can make me think outside of the box without patronizing me has my attention.

Then there are the total science douche doctors. (I just made that up..not bad..)

This is the “science” crew who will look down on everybody and be critical of others in the fitness field who have good intentions of helping people but MIGHT be giving out slightly outdated information. (I say “Might” because, contrary to the arrogance of this type of “scientist” – Their findings are not a foregone conclusion, just like science wasn’t a foregone conclusion when looking at fitness 10 years ago)

Criticism is great..we all need it to learn and progress. Random unprovoked attacks are not ok, though, because they serve nobody but their own insatiable ego. They’re so desperate to be proven right that they fail to realize how ironically closed minded they’ve become when the whole purpose of science is to be able to look at things with an open mind. Take a look on YouTube at the moment and you’ll see it in full swing – Different channels attacking each other. It is a complete joke and helps nobody.

Now don’t get me wrong, the first type of “Science” fitness guy is somebody well worth listening to. He/She will analyse studies and draw interesting thoughts from them to make you think.

These science types are important because they respect your intelligence and invite you to think and input your own thoughts. This is how we grow.

For example, I read an article (I can’t remember who it was by now..!) titled,

 

“Is Foam Rolling a Waste of Time?”

and it was a GREAT read because it gave evidence for and against. Reasons why it might be a waste of time and then concluded by letting you decide. These articles stimulate you and can only be a good thing.

Layne Norton is also a good example of somebody who makes science thought provoking. He goes into the depths of science that I wouldn’t even dream of reaching into. (I personally can’t think of anything more boring than wading through a boatload of studies!)

Yet, Layne will do this and put it out to the public in a way that everybody can comprehend and learn from. I also like that Layne will often go back and change his articles or edit them when he finds research or studies AGAINST what he might have believed previously.

That’s a class act in my book – Somebody who can admit that they may have been wrong about something and are not afraid to correct it. Layne is known to get pissy with broscientists and “gurus” from time to time though haha

 

So Who Should I Listen to..Science or Broscience?

Well, obviously, every protocol you follow should have at least some kind of science base otherwise you probably aren’t going to see optimal results.

One thing that I will say which the scientists may not like is that most “broscience” was once real “science”. For example – On almost all courses I completed up until about 2-3 years ago, the “post-workout window” theory was always taught to us. In simple terms, get your protein and simple carbs in within 15-30 minutes of finishing your workout and then get a solid meal in afterwards made up of similar macronutrients.

Nowadays, much of the science world says that the post-workout window is a myth and has been debunked by countless studies. Maybe so, but where did the countless studies FOR the post workout window come from then? To sell protein shakes? It’s definitely a feasible explanation..I’m still open minded about that topic. (Heck I’ve had to become open minded about all of fitness and its everchanging landscape. This is a good thing..)

I’m not saying one is right or wrong over the other. What I am saying is that it is always useful to keep an open mind, yes, even when it comes to science. Science has historically changed as time has gone on so why can’t it do the same again, 10, 20 or even 50 years from now?

If there was absolutely no science in “Broscience” then how did most of these guys in great shape who get called out all the time for having outdated knowledge build muscle? Was it by chance? I hear of natural guys like Rob Riches, the Hodgetwins (pictured above) and Scooby being called out for broscience on a regular basis..so..how did these guys ever get in such great shape? In Rob Riches case, multiple time contest winning shape – Fluke? I think not…I know many more natural “broscientists” (apparently) in super shape as well.

 There was obviously a lot of correct science used by these individuals to achieve their impressive physiques regardless of what the new-science school says.

In conclusion, I feel that when you’re choosing somebody to take advice from, a scientific base is very advantageous but so is an understanding, caring and nurturing personality. Somebody who is actually passionate about helping people and not feeding his/her own massive ego. This type of person will inspire you and help you grow with the latest, cutting edge, information but at the same time helping you to do it on your own two feet.

So, if you can find the perfect combo of Science knowledge coupled with Broscience personality/mentality and most importantly, somebody who has experience of what they preach or at least some type of proof then you’re getting advice from a sure fire winner in my book.

Heck, failing all of those traits, somebody that just makes you wanna get up off your ass and achieve your goals is good enough..

Don’t forget to keep kickin’ ass..and feel free to kick mine below with your comments – When you’re done please Like, Share and Retweet if you enjoyed this article! If not…you’ll get a bro-kick to the face and a sci-sweep to the back of your legs. Fair warning.

ALTUG

10 Things I Learned About Competing as a Male Fitness Model

So, I just completed my journey towards becoming a competitive male fitness model and placed 4th out of 12 at the Miami Pro Championships on April 1st 2012 in my very first fitness competition. It’s a couple of months after the show and upon reflection, I want to share with you some of  the valuable lessons that I learned during my 6 month journey..Buckle up and enjoy the ride!

 

1 – It’s not THAT hard when you’ve set the goal

When I spoke to people who had just discovered that I planned to compete, there was a common theme – “Wow bro! Mad respect to you for doing this. I could never do that. You gotta be totally dedicated!” – Well, I might have said the same if you asked me a year ago. I only decided to compete 6 months before the show and I looked and felt like crap at the time.

However, trust me on this – When you set that goal to get in the best shape of your life in front of all of your peers, friends, family and the hundreds of people that will pack out that arena on the day of your competition, it’s sink or swim!

It suddenly becomes a lot easier when you have locked in that date for your goal. What choice did I have but to do it? I purposely invited TONS of friends and family (The judges said my crowd support was crazy when I received feedback) – It was either achieve my goal or look like a complete mug on stage! The choice was easy and it will be for you too if you decide to compete.

 

2  – Everybody is watching

I documented almost my entire journey during those 6 months on YouTube and Facebook. Either through status updates, videos or pictures.

This not only helped keep me on track and motivated but you’ll be shocked at how many people and who exactly is watching! People I couldn’t even remember I even had on Facebook were inboxing me asking me questions.

That was when it hit home how powerful this journey of mine was and how many people I had following me and cheering me on. I knew I couldn’t fail and I knew that my journey now had purpose. I was inspiring more people than I could have ever imagined.

 

3 – A few people will dislike you for competing

This is an interesting one – I’m not gonna do the whole, “OMG I have sooooo many haters” because I believe the people who do that are those folks who have none at all! Anyway, I don’t think it was exactly “hate” I received from the odd few people. Let’s just say you will notice some people acting differently towards you.

Strangely, you would think girls would LOVE the fact that you compete and are in great shape. Don’t get me wrong, most of them do and are very supportive that you’re getting into tremendous shape but there were a few of my girl-friends that started acting a little differently. (Any other athletes notice that??)

Heard some strange things like,

 “I just prefered you when you were fatter!”

or

 “You’re just too much of a poser now”

or

 “Hmm you’re too vain and just love yourself sooo much” (Ok, I’ve heard this one before..But it’s unjust I tell you!!)

or

“I don’t really want to see you until I’m in great shape. I don’t feel good enough” (That one made me quite sad..)

Obviously, you get the dumb shits who just don’t understand or are intimidated by what you do so they instantly call it “gay”, “vain”, “you have no life” or they even question your manhood for getting in great shape. Luckily, these people are very few and far between. most people who mean anything to you will be supportive and happy for you.

Just be ready to thicken your skin just a teeny bit. I love this quote which sums it up perfectly :

Want to avoid criticism? Do Nothing, Say Nothing…Be Nothing”

 

 4 – Give Yourself Enough Time

 

This is an important lesson if you’re training for a physique competition or fitness competition. I gave myself 12 weeks to get totally ripped and stage ready from a starting waist size of 36.5 inches..

Yeah, I know – That’s crazy. It literally came down to the last week for me to get into stage condition and given the circumstances, I did pretty good. Feedback from the judges was that I wasn’t as lean as the top 3 and I totally agree. I was carrying a little round my lower back.

Amazingly, I was on stage with a 30.5 inch waist. Which means at my optimum for show day, I should probably be around 28 inches to really get an awesome V-Taper. (I have been as low as a 27 inch waist when I was boxing so I know that it’s possible)

Give yourself at least 16 weeks to get into stage condition if you’re starting with as much bodyfat as I did. Obviously you can shorten that time if you’re leaner and stay lean throughout the year. That’s the best practice! This also means that you’ll be in stage condition with a few weeks to spare so you can really nail your conditioning perfectly on the day of the show.

 

5 – Going gluten-Free, dairy-free, meat-free etc are over-rated.

Whoa, put your guns down vegetarians and children of the earth! Let me explain..

For the last 4 weeks leading up to my competition, I totally eliminated dairy, gluten and meat products (apart from fish) from my diet. I’d always heard that going vegan (I suppose I wasn’t totally vegan!) would literally drop 7lbs pounds off of your body in a week just by clearing out your digestive system and helping it to burn fat more efficiently. Not to mention the energy benefits have been well documented.

Personally, I didn’t see much difference in anything. In bodyfat level or in energy level. I just lost fat the same rate as I was before and my energy was exactly the same.

On top of that, the winner of the overall at the show, Jason Dwarika, didn’t drop gluten totally from his diet and came in head and shoulders above the rest of the competitors in terms of conditioning. There was only one other guy who’s conditioning was on that level and that was Rowan, the winner of my category. Guess what he told us he had to eat the week of the show? Mcdonalds..I kid you not! Of course, for some competitors, that might bloat you right out the week of the show but Rowan knows what works for his body and you should find out what works for yours too.

You can check out Jason Dwarika’s Facebook Page Here to see the kind of condition he brought to the competition! Also check out Rowan’s page here

NOTE : That’s not to say that eliminating those things from your diet will not benefit YOU. Dairy and gluten are allergens which means that some people may react badly to them and bloat. Eliminating these foods can work wonders for some people! The only way to know is to try it. I will say that my diet is fairly low in these foods to begin with. I just discovered that eliminating these foods for me didn’t make enough difference to my physique and energy to make it worth doing on a regular basis. (If I ever have to drink a hemp protein shake again, I’ll jump off a bridge..)

What I AM saying is that it is not the end of the world for you to enjoy the odd bad food (mmm cheesecake) and that the whole thing MIGHT be slightly over-rated..At least for ME and if your goal is to look good. Especially if you’re following a fairly healthy lifestyle in the first place.

I firmly believe that at the end of the day, fitness should be a meeting of every kind of wellness. Social, physical, mental, emotional and health.

 

6 – Making Sacrifices Clears Your Mind and Makes You Stronger

It’s funny that this point should follow the last point I made..but there were some things I thought I’d be depriving myself of during this journey.

I thought I would miss going out and drinking – Turns out I really didn’t. I even went out for my birthday and had nothing but water or diet coke all night while my friends enjoyed our table in London with bottles of Grey Goose and Jack Daniels.

I thought that would be difficult for me – It really wasn’t. Making those sacrifices really opens your eyes and changes your opinion on things that you previously thought meant “living life”. I thought I had to drink to have a good time. After giving up drink for 4 months I realised I was wrong.

Why does anybody need drink to be social and have a good time?? If we do then surely our problems run deeper than a few glasses of wine or shots of sambuca can fix..

Making those sacrifices made me feel stronger, focused and more certain about my life than I’ve ever felt before. Make big sacrifices for big results.

 

7 – Fitness Competitors are some of the most positive people I’ve ever met

Male Fitness Models

To everybody who asked me when the show was over, I’ve said time and time again, “If you compete, I promise you’ll get the bug for it and want to do it again and again”

One of the main reasons is the positivity that surrounds the entire event. It’s a huge buzz from start to finish and the biggest factor in that for me were my fellow competitors. I don’t think I’ve ever met such positive and helpful people in all of my life. You actually leave the competition a little sad that it’s all over and craving the next one.

You’d think a locker room full of about 15 muscular dudes, tanned and ripped out of their minds in swimwear would be awkward as hell..that couldn’t be further from the truth. It was inspiring, motivating, funny, helpful and an overall awesome time all rolled into one!

 

8 – Everybody gets to their destination in different ways

If you look at the fitness landscape especially in the era of the internet, it’s actually even more confusing than before.

Opinions about fitness methods are like religions and cults. You usually fall on one side or the other. I’ve been guilty of this myself. I have totally disregarded certain methods in the past. It can be difficult to challenge what we think to be true in any aspect of life and fitness is no different.

When it’s all said and done though, just talking to all of the athletes in amazing shape is proof that the method used really doesn’t matter so much as long as you are sensible, dedicated, challenging yourself and progressing.

Here are some of the things I’ve personally heard different athletes in tremendous shape say about their training :

 

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“I used steady pace cardio”

“I used HIIT interval sprints”

“I did no cardio at all”

“I never train abs”

“I train abs every single day”

“I use carb cycling to burn fat”

“I just progressively lowered my carbs”

“I did zero carbs”

“I do cardio and abs on an empty stomach”

“I do whole body workouts”

“I use the XYZ workout method”

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Do you see how many contradictions are in there? And yet every fitness athlete who uses these methods looks pretty much as awesome as the next athlete who uses a totally different method.

The method you choose to reach your goal isn’t that serious. What is serious is your dedication to that method and to your goals.

 

9 – WHO You Inspire. You’ll Gain More Respect.

Kind of a follow up to point 2 – Everybody is watching but you’ll also be surprised at how many people and WHO you inspire.

I get the feeling that nobody really thought much about me when I was training at my gym. I always wear a loose fitting t-shirt or a hooded jumper. I’m one of those guys that look like the average Joe with clothes on. Very deceptive.

So when I told some gym members and other people that I was going to compete, I could tell by the look on their faces that they thought I was nuts! (I think people still believe “competing” has to mean bodybuilding where you need to be the size of a double fridge)

What surprised me afterwards was that after my competition where I placed 4th, a lot of people I never would have expected started asking me about training, supplements and just for general advice. I’m talking about people who are experienced lifters!

When you compete and prove to people that you can get into great shape, your respect in the gym goes up 10-fold and you inspire so many people. That part shocked me the most and validated to me that I really do have an important role that can help people.

 

10 – Where You Place Doesn’t Really Matter

You can come 1st or 12th – It really doesn’t matter in the grand scheme of things. Certainly there are some fitness models that will be more marketable than others and those are some things that you can do nothing about.

However, even if you came first and you’re expect everything to fall into your lap, you’ll be mistaken. It’s an amazing platform to get your name and face out there but it is up to you after the show is over to keep yourself relevant and in the public eye. (Which shouldn’t be too difficult if you love fitness, right?)

Simply put – If you use competitions as a platform to move closer to where you want to be, then you won’t come out of the show dissapointed. You can use them to give your personal training business more credibility, increase your exposure for castings, add it to your C.V, the sky is the limit and you can take it into any direction you want to go. If you go there expecting everything to fall into your lap – You’ll be bitterly disapointed..Fitness modelling is a tough game and fitness models are a dime a dozen! Work hard and you’ll earn your stripes.

For me, the 4th placing was a bonus. I wanted to prove to myself that I could get into amazing shape. The real win for me was discovering my purpose and how many people supported me or were inspired by my journey. Don’t forget to enjoy that journey too..sometimes we are so obsessed with the goal that we forget to enjoy the journey, myself included. ENJOY IT!

 

BONUS – Don’t go for a pee 30 seconds before you’re due on stage..

Of course, after my first 10 points I’ve obviously convinced you to compete! So here’s some free bonus advice. Go for a pee WELL in advance of your call-out to the stage. I don’t know whether it was nerves but when they asked for our category to come up and get ready to go out, I suddenly had an urge to go.

So I’m running as fast as I can to the toilet because I didn’t want to be late for my stage call and be disqualified. I get to the cubicle and do my thing as fast as I can…I finish up and do the customary “Shake and tinkle” but I guess in my mad rush I didn’t quite shake enough..

Big Turk goes back into my swimwear (Come on, we’ve all got nicknames for our lil man..) but decides to punish me for not paying him enough attention after my wee..The punishment? A slight leak down the inside of my leg. Which would have been fine if it didn’t take a big streak of tan down with it!

PANIC – There was nothing I could do really apart from try to blend it in and hope nobody noticed. Just trust me, you don’t want to be nervous and then worrying about a wee streak of tan down your leg on your first competition. Just make sure you’re relaxed and everything that needs to be done is done in advance.

As for me? I don’t think anybody noticed the streak as it was luckily down the inside of my leg and that wasn’t really on display too much. All’s well that ends well 😉

Well I hope that you enjoyed some of the things that I learned on my way to competing as a male fitness model. If you get the chance I would DEFINITELY recommend that you enter a fitness competition. If for nothing else, then just to get yourself in the best shape of your life and feel amazing. There is nothing like it and if you learn as much as I did during this crazy journey, then it will all be worth it.

Please share with people if you enjoyed this post by using the social buttons below or to the left and feel free to leave your comments and questions below. Don’t forget to sign up for my FREE transformation workout and diet in the box below if you want a head start in transforming your body and life.

Stay safe and keep kickin’ ass

Altug

How to Transform Your Body in 10 Simple Steps

Well, we’re at the beginning of another year and we’ve all hopefully set some new goals that we’d like to achieve in 2012! For many, the goal or New Years resolution always seems to be to get into better shape than the previous year. However, when February comes around gyms certainly look a little emptier than they did in January.

If you’ve been following my blog or have “liked” the LoseWeightBuildMuscles.com Facebook page , then you’ll know I’ve documented both a muscle building transformation and a fat loss transformation. In this post, I’m gonna make sure that you never become a New Years gym casualty again! Not on my watch..

Here are 10 simple steps that show you how to transform your body, no matter what your goal is!

 STEP 1 to Transform Your Body – Get The Motivation!

 You have to figure out what has motivated you in the first place to want to transform your physique. Get real deep and honest with yourself. The reason won’t be as simple as “Oh, I just want to look better” – That’s the reason on the surface but you need to get your diving gear on and go looking for the real reason.

 A quick exercise to help you do this is to keep asking yourself “Why?” after every question – You know you’ve gone deep enough when you’ve disturbed yourself emotionally. Here’s an example :

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I want to look better…Why?

Because it will give me more confidence..Why?

Because right now I don’t feel comfortable wearing my favourite dress..Why?

Because I feel like people are looking at *insert your least favourite body part here* and it makes me paranoid…etc etc

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Do you see how the reason changed when we went a bit deeper? It’s usually not the nicest thing in the world to get to the real reason but it will give you that super crazy motivation to attack your transformation like you never have before instead of quitting two weeks into January. Try it!

STEP 2 to Tranform Your Body – Take Measurements

Take initial measurements of your bodyparts. I normally measure the following parts with a measuring tape – Biceps, Chest, Waist, Upper Thighs and Calves. Take measurements at the biggest points, then note them down somewhere. You will be doing this also on a weekly basis without fail. I also weigh myself once a week but be wary of the scales – They won’t always tell the truth. You could have lost/gained water, muscle or fat. (That’s where Step 3 comes in!)

 STEP 3 to Transform Your Body – Take a Before Picture of Yourself

Take a before picture of yourself and make sure the picture is in good lighting and that each picture you take uses a fairly consistent pose. You will be doing this on a weekly basis without fail. Why? Scales won’t always tell you the full story..heck, sometimes even measurements don’t. However, pictures don’t lie. We’re using this as a motivation tool but wouldn’t it also be a fantastic diary of your achievements? Get snappin’!

 Transform Your Body

STEP 4 to Transform Your Body – Look at Your Diet!

The fun begins! Time to take a look at your diet – Let’s not sugar coat it (excuse the pun!), your diet is probably one of the key reasons that you’re not in the shape you want to be in and have decided to transform your body.

Nutrition is a topic that requires an entire book to cover and in my attempt to keep this short and sweet I will simply suggest for you to take a look at a healthy diet that you can maintain for the rest of your life. You’re not going to “go on a diet”. No, this will be your diet full stop!

Be sensible and make sure the diet suits your lifestyle. For example, don’t pick a diet where you need to eat 5-7 small meals a day if your job requires you to be on your feet all day and it isn’t feasible for you to take lots of little breaks.

My top tip is to keep your diet as natural and as “caveman” as possible – Whatever was available for cavemen to eat at the time is a good base for your diet too! Ok, so you’ve decided on a healthy diet..

STEP 5 – Go Shopping!

Time to pilot your trolley and start shopping for your food! Before hand, decide on which kind of foods you want to include in your diet based on your diet guidelines and create a shopping list! This is important as it will keep you focused on what you are there to buy. No straying to special offers or treats!

Another tip is to NEVER shop while you are hungry. Your cravings will kick in and you’ll be sure to make some bad food choices.

STEP 6 – Supplement For Some Extra Help

Not a necessity, but they can help you towards your goals – If you’re just a beginner or new to supplements, don’t go crazy. Just the proven basics will suffice. This is another topic that you could write a novel about but in the interest of keeping things short..

For Fat Loss :- Green Tea and L-Carnitine are cheap, effective places to start. There are literally thousands of supplements that claim fat loss. Some more dangerous, expensive, more effective than others. Understand that no pill or potion will ever replace your diet and hard work. There’s no secret! If you are going for any fat loss supplements, use common sense and research thoroughly what their effects are, good and bad.

For Muscle Building :- A basic Whey Protein Isolate, Creatine Monohydrate and Multivitamin will be adequate to help you pack on some muscle if the rest of your diet and training is on point.

Remember the word “Supplement” means “in addition to”, not “instead of” so don’t think you can replace hard work with these things to transform your body. You’ll be bitterly dissapointed..

STEP 7 – Get An Effective Exercise Plan

Yup, it’s unavoidable. If your goal is fat loss, you can certainly lose weight without exercising but guess what? It won’t be the kind of weight you want to lose. You’ll lose some fat but a lot of muscle too. This will just create a smaller version of the current you with a S-L-O-W metabolism!

I truly believe that every person on this earth should be doing some sort of resistance/weight training at the very least 2-3 times a week. It’s a fantastic exercise for burning fat, building muscle (women you will NEVER look like Arnold Schwarzenegger I can assure you..Try J-Lo) and revving up your metabolism. I could list the benefits of weight training for men and women for days. Seriously..Just do it.

You could also include a cardio routine as well to help shift the fat and benefit your health – I’d go for a HIIT style training program (with which you can use almost any exercise you want) at least every other day if you are low on time for fat loss results. You can even use weight training for cardio if you’re inventive enough!

Whatever program you decide on, start slow and progress from there. So you’ve got your program, great! Now just..

STEP 8 – Print and Take Your Program to the Gym

95% of people I see at the gym don’t do this. Be the 5% of people that are always logging their workouts and progressing from week to week.

Recording your workouts will give you feedback and allow you to make tweaks to ensure that you progress the next time! If you’re not progressing, you’ve hit a plateau. You may need to tweak your diet, your training program or just be more consistent! Either way, you’ll never know if you don’t record this information. After all, what’s the point of training if you’re not seeing results, right? What a motivation killer…!

STEP 9 to Transform Your Body – Re-take Measurements, Pictures and Assess!

At the end of the first week, take another picture and take your measurements again. Your measurements should show movement in the direction that you want (but this will depend on a number of factors. How new you are to exercise, how much bodyfat you started with etc) – If I’m burning fat I normally look for decreases in my stubborn fatty area’s which for me is my waist and for muscle building, I look for every other body part of mine to gain in size.

Decide whether you are progressing (be honest with yourself!) – If your measurements or picture aren’t showing any improvements then you will need to change something in your routine the following week. Either tweaking your diet or your training. (Or you might just need to be more compliant to what you’re doing – Only you can honestly answer that!)

Remember : “Insanity is doing the same thing over and over but expecting different results”

Step 10 to Transform Your Body – Rinse and Repeat!

Simply rinse and repeat this simple cycle until your body is where you want it to be – Transformation Done! Just remember that from here you can choose to progress your transformation and set new goals or you can maintain your new found healthy body and lifestyle.

I hope this blog post has been helpful. My transformations were truly done in these 10 simple steps and these are the foolproof steps I’m using to compete in my first fitness modelling show! So now you know my not-so-secret formula – Go out there and transform your body.