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Female Physique

Why Your Transformation Plan May just be TOO Advanced & Restrictive!

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47306170 - trainer and client discussing her progress at the gym

Before calling me crazy just hear me out…

After coaching 100s of clients for nearly a decade it’s pretty clear the most fundamental issue with most transformations and weight loss success is consistency and sustainability.

This is proven in research; with studies showing that 1/3 of people who lose weight will re-gain it within 12 months. Worse still, another 1/3 will re-gain it over 5 years and some will even gain MORE weight than when they first started their diet!

I believe this vicious circle of yo-yo dieting and weight gain is even more prevalent in the physique development and fitness industry.

People are quick to jump on an advanced and strict transformation, which is great if they can maintain it; however, this is rarely the case. Combined with an unrealistic and unenjoyable plan the body will go through a series of metabolic adaptations which “damage” your hormones, health and metabolism.

This means your long-term chances of success are slim, way slimmer than your stomach will end up being…

If all this wasn’t bad enough, over the long term this leads to a viscous circle of rapid weight loss and rapid weight gain. From a psychological perspective this often causes a borderline eating disorder along with physique insecurities.

The Solution

While the first half of this post may seem negative, it’s not all bad! I’m simply trying to raise the importance of building an advanced, yet balanced and sustainable plan that you can both enjoy and stick with. Furthermore, even questioning how important that ripped 6 pack is to you? While I encourage you to sculpt an awesome physique, this doesn’t mean you need to be stage-ready and diet for months on end.

Now, I’m not saying don’t go on an advanced plan or a strict diet; in fact, that’s pretty much what my 90 Day Bikini Transformation plan, Elite 1:1 Coaching and whole business is built upon. However, if you do it and want to succeed in the long term, then you MUST do it right in the first place and for the right reasons.

Crafting the balance between flexibility and rapid results isn’t easy; in fact, it requires a damn good coach to make it work (maybe the main reason why people fail in the long term…).

So, by all means go on a well-designed and advanced plan, just make sure it’s not an unrealistic old school bodybuilding prep plan where you train twice a day and eat chicken and broccoli every day. For 90% of people reading this, that is far from sustainable or enjoyable (for the other 10% who enjoy it, good for you, go ahead!). If your coach is handing out hours of cardio, banning all foods apart from a few vegetables and meat and making you down right miserable, ask why?

Apart from it being extreme and unsustainable for MOST, it’s not even NECESSARY. 

The old school combo of a chicken and broccoli diet and 2 hours of cardio per day is dead. You can achieve your dream physique while eating food you actually enjoy, with the odd night out, social event or pizza thrown in, all on 1 hour of weight training per day.

Unless you enjoy making yourself miserable, get on an enjoyable and healthy plan that can help you achieve your long-term goals.

This is one of the reasons people get such rapid but long lasting results in the 90 Day Bikini Transformation plan. After years of experience I’ve built it based on these very principles to achieve 3 key points, which I believe every other transformation plan should contain.

Combined, my 3 basic principles, that make up the foundation of my coaching and programs, can help you reach your goal in a fast, enjoyable and sustainable manner.

This is what you need to know:

1. Build Balance

Focus on building a balance between rapid results and building a sustainable lifestyle. There’s no need to eliminate all the foods you love and in contrast, there’s no need to eat as much junk food as possible. You can achieve a healthy balance between a social life, eating the foods you love and rapidly dropping fat.

2. Optimize your Metabolism & Hormones for Long-term Success

Program your plan to set you up for long-term success, with regular refeeds and by using advanced calorie shifting techniques which are research proven to protect your metabolism and anabolic hormones. By using these protocols in the 90 Day Bikini Transformation plan 100s of people have achieved fast weight loss and, most importantly, maintained their loss in the long term!

3. Train Smart

Use time-efficient and advanced workouts, which don’t require excessive cardio or two sessions per day. This is why I’m a huge advocate of my Metabolic Resistance Training workouts, which condense large amounts of volume into 1 super effective fat loss workout. This, combined with High Intensity Interval Training, allows people to lose large amounts of fat, quickly, yet without slaving away on the treadmill or stepper.

Everyone can train hard, few people know how to train SMART and HARD!

Hopefully you now see why over-complicating things and being too hardcore can actually set you up to fail.

As I always say, if you can’t see yourself on this sort of program in 1, 3 or even 5 years’ time then it’s not the right plan for you. Obviously there must be some restriction, but, unless you are an elite athlete, why go to unnecessary extremes?

Don’t over complicate it – keep with the fundamentals of physique transformation. Most importantly of all, build a sustainable balance!

For more information, see how the 90 Day Bikini Transformation plan builds this enjoyable balance WHILE helping you drop fat fast. Best of all, because you’ve made it all the way to the end, you are obviously looking for a smart and long-term solution.

To help with this, I would like to offer you an initial 80% discount to get you started.

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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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