Fat Loss

The 5 Ingredients Required for a Successful Fitness Transformation

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Reading this article, I assume you are into all natural weight lifting and not part of the enhanced, superficial world of bodybuilders, fitness models and everyday pseudo-heroes. If you are, leave. This isn’t for you. 

You’re still reading. Good. This article is going to breakdown what it takes to really compete a successful fitness transformation – and then stay there.

There are 5 components to a successful fitness transformation.
1. Diet
2. Training
3. Coaching
4. The mental Game
5. Supplementation

1. Diet

Your diet, or how closely you adhere to it will determine 80% of your success on your transformation. Let’s get one thing straight though, its not about eating clean all the time. Seriously. You can have a mini desert every night if you want. You just have to make it work.

Know your macros, track them every day and make room for desert if thats your thing. Diet should be about freedom. If it’s too restrictive, you will fall off, give up or worst of all, have a successful transformation but then put back all the fat after you are done.

Your new diet must become your lifestyle. After your done your transformation you will just be able to eat more without gaining weight. Obsessively tracking becomes estimating. And life becomes awesome.

2. Training

In a fat loss transformation, the goal would be to maintain strength and muscle, while dramatically losing fat. to do this you must be lifting heavy. 85% or more of your one rep max is fine. 2-3 sets of 3-4 reps is perfect. More is not better when restricting calories and going for fat loss.

Too much exercise can lead to a host of problems. Don’t get me wrong, I love the gym. However more is not always better; especially when in a severe caloric deficit.

Weight training 4 days a week is more than enough to preserve muscle and strength assuming proper workouts are followed. The other 3 days will be dedicated to walking, stretching and carving those gorgeous abs.

3. Coaching/Mentoring

The third most overlooked principle here is having a coach. The power of a coach or mentor is unparalleled.  Needless to say coaches have been where you have and gotten (hopefully) where you want to go. Take our advice, avoid all the mistakes on your journey and get there quickly, effectively and preferably still alive.

4. Supplementation

Maybe 5% of your results, supplementation is important, but means nothing if you don’t have your diet and training in check. Here are some potent supplements too help you get rid of stubborn fat…

Yohimbine: Yohimbine is a chemical extracted from a species of African plant,Yohimbe. Research shows that yohimbine blocks the activity of alpha receptors. This enables your body to reduce fat stores faster, and it’s particularly useful as you get leaner and are battling with stubborn fat holdouts.

HMB: β-Hydroxy β-Methylbutyrate (HMB) is a substance formed when your body metabolizes the amino acid leucine, which is an amino acid that directly stimulates protein synthesis. There is one benefit of HMB that’s well established, however: it’s an extremely effective anti-catabolic agent. That is, it’s very good at preventing muscle breakdown, which means you will recover faster from your workouts and experience less muscle soreness. It also has no effect whatsoever on insulin levels, which means it can’t break your fasted state.

Ephedrine: also known as ma huang, is a popular dietary supplement in the United States and has been used for thousands of years in Chinese medicine. Ephedrine and Caffeine work together to suppress appetite, increase heart rate, increase body temperature, and block the process of converting carbohydrates to fat (lipogenesis). It is however a precursor to amphetamines. Therefore use with caution. Or don’t use at all (my recommendation).

Caffeine: America’s drug of choice, Caffeine is a useful pre-workout stimulant that can increase muscle endurance and strength. Clinically effective dosages vary between 3 and 6 mg per kg of bodyweight. Furthermore it can increase mental alertness, blunt appetite and burn body fat.

Nicotine: this one molecule could easily be called…The World’s Most Hated Substance. Now before you run off, this has nothing to do with smoking, chewing tobacco, or creating any addictive habits. Nicotine affects fat cells in a very unique way. It’s literally like a master skeleton key to fat cells that forces them to begin dumping fat. It’s so effective that no matter how much of a plateau you’ve had—or even if you’ve been using other fat burners—it will still work! More information can be found here

Regardless, without proper supervision, it can be dangerous. For the majority of the population, there is no need to use it. But I figured I would put it on this list so that as a grown, hopefully mature adult, you can make an informed decision.

But like I said, supplements are a small part of the game. Diet and training come first. But there is another which is just as important…

5. The Mental Game

The final component and arguably the most important is getting you read in check. Mainly your self image. If you have a fat self image you will not be able to shake that fat off for good. The whole point is to rewire your brain so that you see yourself as a healthy, fit person already and not some lazy bum on a diet. Behave like a healthy fit person would behave.

Behaviours are the most important trait to success. Fake it until you make it is cool, but id rather you adopt the behaviours of a successful person or fit person so that they become habits and ultimately the new you.

Focusing on the habits to fundamentally change who you are at the core; so that you become the kind of person who walks around naturally with 6 pack abs, pecs of steel and a Badass Body.

Pour Conclure

Many fitness professionals seem to think certain aspects of fitness have more value and provide more results than others; thus a ranking system has emerged. Certainly eating a proper diet is more important than taking the right supplements, however all the puzzle pieces fit together to form a masterpiece.

Therefore, make sure EVERYTHING is in check. From diet to supplementation. If you are 100% on with everything, you will succeed. Period.


Peter Tzemis is America's Honest Fitness Coach and loves green juice, reading books by or about great men, long walks on the beach, Marathon Lego-building sessions, Pokemon, meditation and defending his undefeated push-up contest. He is on a mission to change the lives and bodies of 100,000 Badasses Worldwide. He’s been featured by the media on all 6 livable continents and is routinely referred to as “as the best fitness coach in the world” ; ” Peter’s just…on another level.” and “ He should be illegal, that’s how good he is.” Peter concurs.

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