4 Vital ingredients to a successful body transformation in 2020

A successful body transformation from one of our Online clients

So, you want to successfully transform your body in 2020 do you?

I love nothing more than seeing someone transform their body (and let’s face it - their health too) successfully.

In this article you'll learn 4 vital ingredients to a successful body transformation in 2020.

With that said, what makes 2020 different for you compared to 2019?

What will you do differently?

As the old saying goes - if you keep doing what you’ve always done, you’ll keep getting what you’ve always got.

Transforming your body in 2020 requires vital ingredients. 

​This is not an exhaustive list, merely the most important ingredients to a successful body transformation. 

Let’s jump in to the first vital ingredient...

1. Focus

Often we get caught up in what is often known as ‘bright shiny object syndrome’. 

​As soon as the latest fad diet or trend comes along, we jump on the bandwagon faster than a 16 year old checks their likes on Instagram.

A successful body transformation requires focus on the basic principles of weight loss, not the next trend of eating. 

Here’s what you should be focussing on:

• Measuring your progress - this could be your weight, girth measurements, overall mood and energy, and your habits. This allows you to make changes as necessary so you know what’s working and what’s not.
  
  
• Beginning with the end in mind, and working backwards - this allows you to figure out how you’ll know when you’re successful.
  
  
• Targets - setting smaller, mini targets along the way helps to break down what may feel like a huge journey ahead of you.  Nobody climbs Mt Everest in one day.  There are several ‘camps’ and ‘checkpoints’ along the way to break up the journey and retain focus on the prize at hand.  Create your own ‘camps’ and ‘checkpoints’ to make your weight loss journey easier.

Once you have focus, it’s time to move on to the next vital ingredient.

2. Consistency

Jeffrey Coolidge / Getty Images

When I say consistency, I don’t mean “never skip a workout” or “never stray from your eating plan”. 

Consistency means “never miss twice”. 

Life WILL get in the way throughout your journey - that’s normal and I guarantee it will happen eventually.  The key here is to never miss twice. 

Here’s what I mean:

• If you couldn’t do a workout because you had to stay back late at work, make sure you go the next day.
• If you got pulled into a meeting and ended up having a poor lunch, make sure your next meal is a healthy one.
• If you went out to celebrate a birthday and had a few more drinks than normal, make sure the next day is an alcohol free day.

The point here is it’s okay to screw up, but it’s not okay to miss twice. 

Being consistent is about being consistent overall and not aiming for perfection.  People fail to transform their body when they adopt the “all or nothing” mindset. They feel like they need to be either on a diet, or not at all.  This mindset doesn’t allow for mistakes or life. 

Remember, perfection doesn’t exist when losing weight.  Consistency is never missing twice, not aiming for perfection and if you truly want a successful body transformation in 2020, consistency is vital.

3. Knowledge

As the age old saying goes - “To know and not do, is really not knowing at all”. 

Knowledge is important for weight loss, providing you take action on what you know.

This is exactly where people fall short. 

There’s no secret method or formula as to why one person loses weight and the other doesn’t.  One person simply took action on what they knew, and the other didn’t.

With that said, knowledge is a vital ingredient to transforming your body. 

Here’s a list of the basics you need to know and understand to lose weight:

• Calories - Understanding calorie intake and how many calories are in certain foods is an absolute game changer.  Take the picture above, for example.  Most people think "healthy" is few calories but that's not always the case.  The moment you begin tracking your food and realising how many calories you’re actually consuming is the moment you fast track your weight loss.
  
  
• Weight training - Understanding why weight training is so important to transforming your body will shape (physically and metaphorically) your habits and lifestyle.
  
  
• Psychology - Understanding your OWN inner thoughts will seriously change your life.  I recommending reading the book Atomic Habits by James Clear.  Having knowledge of WHY you act and behave the way you do is so important to your overall success.
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• Macronutrients - This one could come under the same umbrella as calories but once you know what a protein, carbohydrate and fat is, and their individual roles in the body, you’ll have a deeper understanding of why you need to eat more protein.  Having knowledge of what macronutrients are all about will provide clarity on what foods are most important to you and your needs.

The above list is certainly not conclusive, but they’re the most important factors you should know when losing weight.

Can you know too much? Maybe. 

Paralysis by analysis really is a thing however, focussing on the above basics is just what you need to begin.

Speaking of psychology, let’s move on to the next vital ingredient.

4. Ownership

This might be last, but it’s certainly not least. 

Ownership is hard and not many people truly master it.  Now don’t me wrong, we’re all guilty of shifting blame onto somebody (or something) else when it comes to losing weight. 

<insert excuse here>

But truly taking ownership and being accountable to your actions immediately places you in the driver’s seat.  

Here are some examples of taking ownership:

• You accept that you overate, and vow to make up for it the next day without blaming anyone else for your over-indulgance. 
  
  
• You might have skipped a workout, but you own the fact you won’t miss twice and make a commitment to going the following day. 
  
  
• You understand what is WITHIN your control, and what is not.  
  
  
• You don’t blame any external factors for results that don’t go your way.
  
  
• You don’t get upset with the results you didn’t get with the hard work you didn’t do.  You take ownership of your current situation. 
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Again, it’s easier to shift the blame because you don’t have to take responsibility. 

But the moment you take ownership of your current situation, you’ve achieved one of the most vital ingredients to a successful body transformation.

What now?

Go forth and take action, my friend. 

Change is never easy, but I guarantee adopting these 4 vital ingredients will bring you not only a successful body transformation in 2020, but forever too.

If you're feeling overwhelmed and not sure where to even begin, book in with one of our coaches for a complimentary health assessment. 

You'll walk away with a clear path on what steps you need to take to successfully transform your body forever. 

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About the author

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time. 

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

​He inspires, motivates and educates ​his clients resulting in outstanding transformations.