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"To transform or not to transform" is a choice, and not always an easy one to make. If it is easy, everyone would do it.

It will hurt. It will take time. It will require dedication. It will require willpower. It will require scarifies. But I promise you, when you reach your goal, it is worth it.

Here's how you can crank up your transformation for maximum effect. Follow these tips and make your body the sexiest outfit you own. Let's get started.

1. Define your goal.

Write down your ultimate physique goal and how you would like to look. Include weight, body fat, and any physique improvements you would like to see.

2. Focus on one step at a time.

You don’t have to see the whole staircase, just take the first step. One may walk over the highest mountain one step at a time.

3. Make your fitness priority.

 “I want to get into shape, but I don’t have time to workout.” This is no-1 excuse for not working out and one of the top lies that you tell yourself. Make time for your fitness. Schedule your workouts on your work calendar just like other important work. Alert all the business colleagues, friends and family members that you are unavailable during this hour.

4. Surround yourself with people who are committed to fitness.

People who choose healthy lifestyles will engage in behaviors that will rub off on you. Similarly, if your friends are just the opposite, they will likely reinforce the wrong kinds of behaviors.

5. Post your progress photos on social media.

Share your post workout selfies, achievements, personal records with your friends. Inspire others and be inspired. It can be incredibly motivating.

6. Find a partner.

Train with a friend who is at about your level of ability and has similar goals. You will be far less likely to skip your workout when you know someone is depending on you. It is also more motivating when you push each other, and you will be far less likely to cut your sessions short.

7. Read to learn and get motivated.

An easy way to get inspired and increase your knowledge of fitness, training, and nutrition is to commit to reading one fitness article on StayWow.com each day.

8. Embrace physical challenges outside your comfort zone.

We all want to live comfortably, but workouts produce the best results when they make a little uncomfortable. Your body adapts to changes when you ask more of it than it is used to giving. To make improvements, you must push just outside your comfort zone.

9. Be patient. Life is a marathon, not a sprint.

Take a more balanced approach to fitness. Commit to working out an hour a day which is sustainable.

10. Don't do "static stretches" before or during workout.

Static stretching before a workout when the body is at rest can be harmful, since muscles may actually tighten up in the process. Those stretches you learned as a kid – stretch and hold – can actually weaken muscles when performed before and during exercise. Static stretching prior to exercise (when muscles are cold) may actually cause injuries, not prevent them.

11. Focus on form and technique first.

Good form ensures the proper muscle groups are targeted and reduces the risk of an injury.

12. Learn the basic multi-joint movements.

Focus your workouts around bench presses, squats, deadlifts, overhead presses, and rows. They can and should be the foundation of your routine, done early in your workout with challenging weights.

13. Eat enough amount of protein in every meal you eat.

If you eat enough protein, you feel satisfied and you don't feel hungry. Protein helps build muscles.

14. Just say no to sugar.

Added sugar is the single worst ingredient in the modern diet. It provides empty calories with no added nutrients and it promotes fat gain.

15. Cut sugar and oil/ghee.

Cutting simple starches, oils, refined foods, sugars and fructose will surely help you reduce fat.

16. Make sleep a priority.

Get at least 8 hours of good quality sleep each day. Sleep is incredibly important for building muscles and losing fat

Hold on tiger! I've got something to tell you.

There is an app that I want to recommend to you. StayWow is a social networking app for fitness enthusiasts just like you! It's a free app.
People use StayWow to share photographs, post comments, write blogposts, meet new people, chat live, play videos, view GIFs, read articles, ask questions, recommend products and even buy products.
People can also track steps, calories, distance and see where they rank in real-time as they walk.
Whether you're completely new to fitness or a seasoned pro, this app will help you reach the next level. Give it a try.

Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

Inspire, educate and empower the StayWow community. Become a StayWow Contributor!

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