Each year, millions and millions of people make a resolution to kick their bad habits, embrace a life of health and wellness, and transform their body’s once and for all.
And, inevitably, the vast majority of those millions and millions wind up the exact same as they were at the beginning of the year, if not just a tad bit worse.
Those people are NOT you.
You are dedicated, committed, and motivated to get your best body ever, and we’re here to help you achieve your body transformation goals by giving you the 5 pillars for a successful body transformation.
5 Keys to Body Transformation Success
Proper training lays the foundation for all successful body transformations.
So many individuals hit the gym and simply “workout”, they don’t train for their goals.
What’s the difference between working out and training?
“Working out” refers to moving from one exercise to another with no structure or performance goal.
“Training” is directed adaptation. You are performing exercises in a set structure with a specific goal in mind. With training, there is purpose, there is intent, there is success.
“Working out” is for the people that do not have an end goal, and are ok being the same way the are six months from now. It's an all-too-common sight, especially in commercial gyms.
Just because you leave the gym sweaty doesn’t mean you had a great training session. You may have done a lot of exercises and “working out”, but how much of that actually got you closer to your goal?
With a training program, you know exactly what exercises to do, how much weight you need to lift for how many reps and sets. You also know when it’s time to add weight to the bar to make sure you keep progressing towards your goal and avoid the dreaded plateau.
When you stop “working out” and start “training” is when you will really start to see your results take off like never before!
While training provides the stimulus for your muscles to grow, the results of your training program are ultimately dictated by your nutrition.
Simply put, if you do not eat in accordance with your goals, then you will not achieve them.
What does this mean for you?
Well, muscle gain and fat loss is a matter of energy balance (calories in vs calories out).
If you want to gain muscle, you need to be in a calorie surplus (i.e. eating more calories than you burn on a daily basis). If you do not consume enough calories or enough dietary protein, you will not build more muscle and then all of your hard work in the gym be for naught.
Conversely, if you want to lose body fat, you need to be in a negative energy balance or energy deficit whereby you consume fewer calories than your body requires on a daily basis.
Regardless of muscle gain or fat loss, it’s imperative that you consume enough protein as it provides the necessary raw materials (amino acids) your body needs to build and repair muscle tissue.
Now, you can get your protein from any number of foods you like (chicken, beef, fish, etc), but for those times when you’re on the go and need a high-quality protein-filled snack or meal, 1Up Nutrition has created a line of delicious protein powders and protein bars to help you meet your nutrition goals.
Who doesn’t love the feeling of satisfaction and fulfillment that accompanies the completion of a hard workout?
We all do.
Yet, very few of us put that same amount of effort into rest and recovery, which is rather unfortunate as it is the hours spent outside of the gym when the most muscle growth occurs.
Successful body transformations require diligent training and strict nutrition, but it also commands adequate rest and recovery. This is when our body heals itself, burns more calories, and repairs the damaged and torn muscle fibers, ultimately making us stronger and more resilient.
While it may be a vogue to take the #nodaysoff approach to training, the smartest, most successful athletes know that rest is just as important as training and nutrition for realizing their goals.
If you’re someone who struggles to take time off, schedule in your periods of rest and relaxation just like you do your meals and workouts. Setting an alarm to go to bed also helps reinforce the fact that sleep is something that you absolutely need if you want to be successful with your body transformation.
# 4 Supplementation
Proper training, nutrition, and rest can take you incredibly far in your fitness journey. In fact, you can think of them as the “meat and potatoes” of success. Supplements are like the gravy or cherry on top of a dessert. They take something stellar and make it that much better.
1Up Nutrition has created a comprehensive arsenal of supplements to support your diet, training, and rest. From pre workouts to thermogenic fat loss supplements to nighttime sleep aids and recovery supplements, 1UP is there to boost your results wherever you need it!
Rome was not built in a day, and neither was your body.
In other words, results take time.
While it’s easy to get caught up in the excitement of training and the pursuit of new fitness goals, it’s important to remember that fitness is a marathon, not a sprint.
Keep focused on your end goal, but look to mini-milestones along the way to keep motivation and enthusiasm high. Things such as dropping another dress size or adding more weight to the bar serve as small victories along the road of success. Use these to rekindle your inner fire to achieve success in your body transformation.
Remember if it is humanly possible you know you can do it.