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5 Steps To Build An Effective Body Transformation Plan In The New Year

body transformation plan

If you’re taking the leap towards building a better you in 2018, it’s imperative that you take the appropriate steps to build a program that actually works for you, not against you.

Truth be told, making a radical change is more complicated than simply reducing calories, so understanding the actual steps required to successfully change your body is of the utmost importance.

In this article, I’ll discuss 5 of the most important steps to take before you embark on your body transformation journey.

Ask Yourself Why You Want To Change

Many people view the the New Year as an opportunity for a literal transition to a new person. Whether that be starting a new hobby, spending more time with friends or embarking on a body transformation journey, it’s important to ensure that you’re doing it for the right reasons and are ready to deal with the intricacies of that change.

Unfortunately, despite the fact that the New Year can certainly be a catalyst for change, it sometimes leads people to simply jump on the bandwagon of losing weight, even if they don’t really need to or just simply aren’t actually ready to take on the responsibility that comes along with doing so.

Before you even begin devising a plan to change your physique, I implore you to sit down and map out the reasons you want to change and then determine if you are willing to put forth the necessary effort to do so.

I say all of this not to discourage, but rather I want you to make the change because you’re keen and ready to do so –  not because some of your friends decided it was time for them.

Taking on a body transformation can be a difficult task and, unless you’re prepared for the ramifications of a diet and training program that will produce results, you risk getting in over your head.

Before starting, sit down and ensure that you’re making a change for yourself and not because of others. Doing so will ensure that you remain motivated and take the necessary steps to achieve the body you desire.

Decide On Your Primary Focus

Before you even decide on a plan of action, it’s imperative that you first decide on your primary focus. Doing so is important in order to train and eat in ways that will be conducive for achieving your desired goals.

For example, if your primary goal is to increase strength, you’ll exercise in ways that are different from those of a bodybuilder. Additionally, your training will then probably be drastically different from that of someone exercising for fat loss.

On the nutrition side of things, you need to determine if you’re eating for building muscle and strength or if you’re eating to drop some body fat. Making these decisions will drive your nutritional habits and will likely differ from one goal to the next.

Before planning out your exercise and nutrition plan, first decide which direction you want to take, since doing so will determine how you build your plan.

Make Adjustments One At A Time

One of the biggest mistakes many people make is simply doing way too much all at once.

We’ve all seen the person, – heck you may even have been the person – who picks up an exercise and diet routine, only to be fatigued, bored and even injured within a week of starting, leading to complete abandonment.

If you want to avoid having this issue, I suggest building a plan to make 1 adjustment at a time. While you may be motivated to get into the gym and start a diet, making adjustments with one or the other first, will ensure that you can build new habits, without bogging yourself down with too many changes.

Personally, I suggest first beginning a light training program without adjusting your nutrition, other than simply trying to eat more protein and vegetables.

By implementing exercise first, a few things happen. First, since you’re still eating more calories, you’ll be able to recover better, while also ensuring that you have enough energy for your time at the gym.

Second, if you haven’t been exercising at all, it’s very likely that doing so will result in a fairly immediate change to your body. Either you’ll find yourself getting stronger and your muscles getting more defined, or alternatively you’ll likely drop a few pounds of body fat.

In this situation, you benefit from the training but you’re doing so without having to severely restrict calories. Not to mention, once your response to the exercise decreases, you’ll be well prepared to adjust your nutrition as essentially a fallback mechanism.

Rather than jumping immediately into a rigorous training and diet plan, I suggest sequentially adjusting exercise and nutrition. This will allow you to make small changes, master them and then move on to other tactics after you’ve created beneficial habits.

Set Up A Plan For Adjustment

The hardest part about a training and nutrition program apart from simply getting started, is understanding that, eventually, you’ll need to make an adjustment.

On the nutrition side of the equation, the body loves to adapt. Apparently, the ability for the body to adapt to reduced calorie intake was necessary for survival at some point in our existence.

Where many people fail is simply not recognizing that eventually they’ll need to adjust calorie intake to reflect the body’s adaptation if weight loss slows or stops. Often times, people simply carry on, not realizing that continued weight loss probably won’t occur.

For training, you’ll also adapt to certain weights, rep schemes and even movements themselves. In this case, we’ve all seen the person in the gym doing the same routine for years. Chances are, they haven’t progressed, either. It’s important that you recognize this inevitability so that you don’t experience the same.

When building your body transformation plan, it’s important you recognize that eventually you’ll adapt to whatever change you’ve made. Having a plan for dealing with this inevitability is imperative for continued success. 

body transformation plan

Seek Help If You Need It

Lastly, it’s important to remember that actually building programs that work isn’t exactly easy. In fact, that difficulty is the very reason I have the ability to work with so many amazing clients.

Truth be told, everyone can use help. In fact, I often consult with other expert trainers to ensure that the information I provide and how I train myself is accurate and effective. To think that you must do everything on your own could not be further from the truth.

If you find yourself confused or just uncertain of the right steps to take when building a program that works for you, there’s nothing wrong with seeking help from an expert.

 body transformation plan


5 Steps To Build An Effective Body Transformation Plan In The New Year 

If you’re one of the millions of individuals hoping to change your body in 2018, it’s important you take the necessary steps to avoid becoming one of the other millions who abandon their plan after a few weeks.

Building a proper plan for you, as an individual, is no easy task, so understanding what needs to be done will set you up for success, rather than failure. With some of these tips, it’s my hope that you can enjoy this year in best shape of your life.

About the author

Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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