man with weights rested on shoulders at fitness republic gym Ashby de la zouch
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The 9 Body Transformation Rules you should abide by in 2022

When you’re looking to transform your body, there are a few things to consider. Firstly, if you’re considering a transformation then you would probably be feeling really out of shape, unfit and generally feeling unhealthy! Let’s be honest, to get to this point it will have taken many months, or even years. So, let’s not kid ourselves, it is going take a lot of hard work, sweat and even tears to transform! There are no magic formulas, no short cuts or no magic pill that’s going to get you to make a permeant lifestyle change. It’s going to be just you, your coach and the support from your family and friends that’s going to help you get there!

Below are a few rules that I hope will help you along the way.

Define your goals

First rule is that you must define your goals. You can start with your very end goal, then break it down into smaller goals that you can achieve on the way.
So, for example, if your end goal is to lose 2 stone in 12 months, break it down to losing your first half stone by month 3 then a full stone by month 6. You can even break that down further to your first 1lb by week 1, 2nd 1lb by week 2 and so on.

Be realistic

We would all like to be in the best shape, in the fastest time possible, but let’s be realistic. A good rate of weight loss would be 1lb per week, even 1/2 lb per week would be great if it was consistent. Losing 2 stone in 2 months, is not really going to be very achievable, so don’t pressure yourself too much, as it will only hinder your progress.


Once you have set your goals, believe in them! You can do anything you set your mind to, stay strong and positive at all times, and watch the results come. It will get hard, that’s why you need a good support network, but it will also be achievable, and you CAN do this!


Always remember to gain results, you need to be moving forward. One of the reasons why lots of people struggle to get results is that they simply don’t change anything and perform the same workouts time and time again. You must always progress your workouts if you want to obtain change. So perhaps, a little extra weight, a few more reps, another set or less rest time are among some of the most common ways to progress slowly.


A good nutritional plan is a must. It’s all good to train well, but if your nutrition isn’t up to much, you won’t see the results you want. We’ve all heard the saying that you can’t out train a bad diet. And, it’s true. You need to make dietary changes to change your composition, after all a bad diet is probably what got you into your current position!


Don’t leave anything to chance, track your progress and you’ll feel the benefit immediately! Take progress pictures and measurements, track changes in clothes size and belt holes! You’ll be more motivated when you see small changes, and this will help to keep you on track.


By this I mean, if you’re going to transform your body, you must make sure you make space in your diary for your plan. It wouldn’t be good to say have a holiday booked right in the middle of your transformation as this might throw your diet off plan, or a big night out when you know you’re sticking to a training regime and you have to train the next day. I’m not saying you can’t, but you need to give yourself the best chance of success possible so create that space and stick to it.


Ensure that your routine makes time for recovery. Seems like a simple thing, but remember, your body changes when you’re in the recovery and growth phase, getting plenty of sleep and good nutrition. It’s so easy to over train, which will hinder and even reverse your progress!


Remember, changing your body should be fun. Yes, hard work, but enjoyable non the less. Like anything, if you don’t enjoy it, you won’t stick to it. Even if you get to the end and have achieved your goal, if you didn’t enjoy it, chances are you’ll revert right back to where you started in a matter of months.

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