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Physique Transformation

6 Habits You Need For The Perfect Body

training and nutrition habits

Habits define our success and being able to consistently practice those habits will determine the end result. If you want the perfect body, you’ll need to adopt some of the most important habits required for your success.

In this article, I’ll discuss some of the most important habits that you should input into your daily routine if you truly want to have a physique to be envious of.

Overanalyze Your Nutrition And Training

One thing that seems to be quite common amongst those with great physiques is a personality that is a bit overanalytical. This means analyzing everything about your life, including training, nutrition and recovery.

Getting in great shape is hard and there’s little you can do to overcome that. However, it’s possible to move in the right direction if you analyze everything you do, starting with your nutrition.

One thing that you’ll notice about people with great physiques is that they don’t just look at food as food. Rather, most of these individuals focus specifically on which types and amounts of macronutrients each ingredient holds.

For instance, many people just see yogurt as something that’s healthy. From my perspective, it’s 1 cup of Greek yogurt with 23 grams of protein, 8 grams of carbs and maybe a small amount of fat, depending on the brand.

When you think this way, you can begin to pay closer attention to the foods you’re consuming, while manipulating the types and amounts of macronutrients you consume, based on need and preference.

On the training side of the equation, many people simply go to the gym and workout. However, if you truly want to be successful, you need to take it a couple steps further.

Focus on the primary objective of the training session. Is your focus fat loss, muscle growth, strength or power focused? Are you working on upper body and further, will you work on back, too? What sort of weight, rep and set scheme will you use?

At first it may seem a bit daunting but having this level of consideration and analysis is of the utmost importance if you truly want to have a body others will be envious of.

Meal Prep

If there is one thing that is important for changing your body, it’s your nutrition. Further, since we all live quite hectic lives, it’s always in your best interest to meal prep for your future self.

Eating in a healthy manner is difficult enough as it is; pile that on top of a full-time job and family to take care of and it can be downright impossible. By prepping your meals ahead of time, you make it much more likely that you’ll stick to your plan, simply out of convenience.

One of the major reasons that most of us deviate from our plan is because there are other options that are more convenient and easy to consume. When you prep out meals for the week ahead of time, you make grabbing healthy food as convenient as grabbing that bag of potato chips.

training and nutrition habits

Get Active Outside Of The Gym

Unless you’ve been blessed with an amazing physique and great genetics, you’ll probably need to do more than spend an hour at the gym every other day.

Unfortunately, many individuals in today’s society often believe that weight loss and improving body composition is easy. Sadly, it isn’t. Most people with amazing physiques spend hours and hours, each and every day, working towards or at least maintaining their desired physique.

By incorporating exercise outside of the gym, you essentially help to expedite your body transformation. The best part is that you don’t even need to make that exercise rigorous.

I suggest incorporating different types of exercise that aren’t necessarily considered exercise. I’m talking about NEAT or Non-Exercise Activity Thermogenesis. Essentially, there are plenty of other activities that we complete throughout the day that burn calories, even though we don’t think of them as exercise.

Things such as walking from your car to your office, taking the stairs instead of the elevator, cleaning the kitchen, gardening, to name but a few, would all fall under this category of calorie burning activities.

I suggest attempting to recognize opportunities that present themselves for you to burn extra calories throughout the day. Before you know it, those calories burned could become very meaningful in terms of changing your physique.

Write Down Your Progress 

One of my personal favorite suggestions is to document most of the things you do during your journey. This includes documenting your training, your nutrition and even how you feel on a day-to-day basis.

By writing down information with regards to your performance and how you feel, you can begin to make connections. For example, if you write down that you skipped breakfast, even though you normally don’t, and then note that you had a lackluster training session later that day, you can begin to make associations between your actions and how you feel.

In this case, if you aren’t documenting what’s going on, you might be led to believe that your performance is decreasing, when really it was just because you were a bit fatigued that day due to lack of breakfast.

By documenting different aspects of your life such as training and nutrition, you’ll be able to adjust your life accordingly for a better outcome.

Eat Mindfully

Eating mindfully is a phrase that gets thrown around quite often but if you begin to understand what it actually means, you’ll understand why doing so is so important.

Just as many people simply eat food or exercise, eating mindfully is a practice that allows you to control food intake and hunger rather than being controlled by hunger and the temptation to finish your meal.

Certainly, everyone, regardless of physique or ability, has issues with food. Sometimes you want to eat more than you should and sometimes you binge. It’s okay – it happens to the best of us. However, it’s important to distinguish when this happens once or twice, compared to all of the time.

By paying close attention to the types of food, and the amounts, you’re eating, you’ll begin to have better control over your hunger and the types and amounts of food you eat.

Of course this works in conjunction with food tracking, but having a better understanding of how to eat intuitively for your own body will allow you to have real control over what you eat and how much of it you eat.

Give Yourself A Break Regularly

Most of us who are motivated take just about everything we do to the maximum. That means constant work, constant exercise, constant food tracking and of course, constant stress.

The problem with trying to be 100% all of the time is that it’s simply not possible. You can try your best to go full throttle every day, but chances are, you’ll burn out before you succeed.

The same goes for training and nutrition. Occasionally you need that rest day or that cheat meal. And really, you should take it. Giving yourself a break will allow you to reset, rather than feeling tired and frustrated. Even just one or two days of rest and relaxation can result in a significant improvement of morale and motivation.

This is all without mentioning that you need rest days away from the gym to grow and repair. Going to the gym 7-days a week is not a requirement, nor is it suggested. If you never get to recover, then you can never actually progress.

training and nutrition habits

6 Habits You Need For The Perfect Body

Your habits determine not simply how your day carries out over time, but also your entire life. Developing positive habits, that push you in the direction you need to be going, is imperative for success.

I suggest attempting to adopt some of these habits or at least determine a few of your own so that you can begin to see the progress you desire.

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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