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Body Transformation Guide: How To Transform Your Physique

By Luke Walker
Dare Head Coach

Body transformations can be one of the great joys of life. Changing your body for the better is an empowering journey that affects both your physical and mental health. Whether you’re looking to lose fat, gain muscle, lose weight or all of the above, a body transformation is an exciting prospect and worthy challenge.

When we talk about body transformation, we’re really talking about changing your body composition in a significant way. For many people, this does mean losing fat and building muscle to reveal a toned and athletic figure. For others however, this could be putting on muscle and weight and bulking up. It really depends on your goal.

Whatever physique you’re looking to attain, here are some key tips that will help you achieve a successful body transformation.

Body transformation - Mel

7 Tips For A Successful Body Transformation

Our top 7 tips for a physique transformation can be summarised as:

  1. View it as a lifelong change
  2. Don’t always rely on the scales
  3. Stay on track with a coach
  4. Track your nutrition, at least at the start
  5. Remember that recovery is as important as the workout
  6. Take progress pictures
  7. Progressively overload

7 Tips To Transform Your Body Explained

View body transformation as a lifelong change

Rome wasn’t built in a day, and your amazing new body won’t be either. To achieve an exceptional physique, you’ll need to put in the time and effort to change your habits. If you pick up good habits for just a few weeks and then revert back to your old habits, you’ll end up with the body you’ve always had.

It’s much better to approach a body transformation as an opportunity to change your lifestyle and really enjoy healthier habits. This should be a lifelong change and something you’re committed to for good. Not just because of how you’ll look but also because of how much healthier and happy you will be.

Don’t always trust the scales 

Remember, the scales fluctuate like crazy. Especially if you’re a woman. 

Don’t get disheartened if the scales have gone up even though you’ve followed your plan perfectly. You can’t lose fat in a day and likewise you can’t gain fat in a day.

There are many reasons why your weight can fluctuate on a daily basis, including water retention, hormonal changes, and even the time of day you weigh yourself. It’s important to focus on overall progress and not get too caught up in daily fluctuations on the scale.

Get a coach to support your body transformation

A coach is one of the most valuable assets when undergoing a body transformation. Most of us know what we should be doing, but need someone to hold us accountable and keep an eye on us. With a coach, you have someone who can not only point you in the right direction and give you advice, but they also hold you accountable.

Personal trainers are a secret weapon when transforming your body, as they can create personalised workout plans and nutrition plans based on the individual’s goals and needs. They can also provide guidance and motivation, track progress, and make adjustments to the plan as needed. Plus, they can educate clients on proper form and technique to prevent injury and maximise results.  

Learn more about the benefits of a personal trainer in our recent article.

Track your nutrition, at least at the start

Tracking your nutrition is important during a body transformation because it allows you to monitor your calorie intake, macronutrient ratios, and overall food choices. This information can help you make adjustments to your diet to ensure you are meeting your goals and getting the nutrients your body needs. It’s vital to track at the start to gain awareness of what you’re actually consuming. 

When you’re more comfortable with your diet plan and roughly know the calories in certain foods, you might choose to ditch the tracker. However, in the early stages you should definitely consider downloading an app like MyFitnessPal which will keep you on track. This also makes it easier when you’re working with a PT as they can trace any confusing fluctuations back to the things that have been consumed that week.

Physique transformation: Bronny

Remember that recovery is as important as the workout

Recovery is just as important as the workout itself when it comes to achieving your body transformation goals. Giving your body time to rest and recover allows your muscles to repair and grow stronger, reducing the risk of injury and improving overall performance. 

Incorporating rest days, stretching, and proper nutrition into your routine can help maximise the benefits of your workouts and support your body transformation journey.

Take progress pictures

Progress pictures can be a powerful tool in tracking your body transformation. They allow you to see changes in your body that may not be noticeable on a day-to-day basis, and can provide motivation to keep going.

It can be really beneficial to share progress pictures with your coach so they can see what’s happening with your body week to week. Aim to take the pictures in the same pose, with the same lighting and similar outfit.

Progressively overload

Progressive overload is important in body transformation because it helps to continually challenge your muscles and prevent plateauing. 

By gradually increasing the weight, reps, or sets of your exercises, you can stimulate muscle growth and improve your overall strength and fitness level. 

Body transformation in Melbourne by coach Miguel

FAQs about body transformations

How long does it take to achieve a body transformation?

The results you achieve will depend on where you started, but most people can see significant changes to body composition in 6-8 weeks. Between 8-12 weeks you’ll start to really cement the healthy habits, and if you keep pushing to 6 months you’ll be able to achieve serious results.

What is the most important factor when transforming your body?

Nutrition, sleep, stress, training, alcohol intake and supplements can all play a role in transforming the body. But which is the most important?

Truly, they are all important. However nutrition is probably the most vital in terms of body transformation and changing body composition. Calories are the biggest dictator of whether you will gain or lose fat and therefore it should be the first thing to consider when undergoing a transformation.

How can you go from fat to ripped?

First of all, you need to define ‘fat’. Being ‘fat’ is entirely subjective and it’s always a good idea to complete a body scan before you start changing your physique to see how far you’ve come. DARE has an in-house body composition monitor to track these changes.

If you are genuinely overweight and carrying excess body fat, it will take time to transform your body. That’s not to say it can’t be done though. Anyone can achieve great physique results with the right training, nutrition and attitude.

Why do some people find it easy to get ripped?

It’s true that genetic factors can play a role in how difficult or easy it is to lose weight, lose fat and gain muscle. However, it’s also true that some people simply find adherence easier than others or are more willing to commit.

So many factors go into how quickly someone can undergo a body transformation, from their workload to their stress levels to their hormones. It’s best to focus on yourself, and your progress as opposed to worrying about how quickly other people may or may not be seeing results.

What’s the secret to fat loss?

There is no secret. Fat loss happens when you eat less calories than you burn and eat nutrient-dense, high protein foods that help you maintain muscle mass. 

If you’re able to adhere to a diet and exercise routine set by a body transformation expert, you will see results. Use the energy that you put into trying to find a fat loss secret into adhering to a tailored exercise and nutrition plan. 

Ready to change your life?

We’re so proud of the incredible results DARE has helped people achieve. You can see our results archive here.

DARE studio is the place to do it. Want to drop body fat, build muscle or simply tone up? We offer carefully curated, powerful programs, packed full of workouts that will leave you feeling inspired, invigorated and stronger after every session.

Contact us now to get started!