8 Top Training Tips For A Successful Body Transformation

Losing weight and building muscle isn’t easy.

It takes dedication, hard work and a strict mindset to achieve your goals and perform a successful body transformation, and this can be tough.

Tough, but not impossible.

Whether you’re looking to make a change that takes a year or something much quicker, making sure you create the right environment and go about your exercise in the right way is vital to hitting your targets.

But how do you achieve this environment?

Let’s find out.

Have a Transformation Plan

As the old saying goes, ‘fail to prepare, prepare to fail’.

This is very true when it comes to body transformation plans. It is vital to have a plan in mind to make sure you are setting yourself realistic goals, that you’re not doing too many or too little workouts, and also to keep on track.

Planning when to workout means you can make sure your body has the appropriate rest and doesn’t become overworked. It is also a great way of gaining extra motivation, as if you know you have a workout planned you are much more likely to go and do it.

Creating a plan that suits you and your goals is one of the first steps you should take on your body transformation journey.

A good plan will pave the way for good progress as you lose weight and gain muscle.

Progressive Overload

Progressive overload is a slow increase of stress on the body whilst training.

Effective ways of doing this is by increasing the resistance used, the number of sets and reps, and altering how fast or slow you do each exercise.

To put it simply, it’s doing more than the previous workout. For example, if you deadlifted 80kg comfortably in one workout session, the next time you do this exercise you’d increase it to 85kg or 90kg.

If you complete all sets and reps, you could add more weight again in the next workout and so on.

However, it may get to a point where you can’t lift any heavier. In this case you could increase the number of reps you do or change the exercise to target the same muscle but in a more challenging way.

A great way to overload the body is by focusing on different aspects of development such as mechanical tension, metabolic stress, and muscular damage.

Mechanical tension is using heavy weights to build tension in the muscle fibres. This allows the central nervous system to adapt to heavier weights.

Metabolic stress is the use of metabolites in the muscle fibres and pump the muscle full of blood.

Muscular damage is good for causing damage to the muscle fibres, so they repair and come back stronger and bigger. However, be cautious to not seriously injure yourself.

Be Realistic

If all you had to do was head down to the gym and push out a few sit ups to get a six-pack, we would all have one.

Undergoing a successful body transformation is tough, and it takes time.

If you’re expecting the weight to start dropping off in the first few days, then you may be disappointed.

What is hugely important is to set realistic goals. By doing this, you can stay on track of your fitness and not be disheartened if you aren’t seeing visible results straight away.

The key to a body transformation is perseverance. You may hit some roadblocks on the way, but with realistic goals that are picked by a professional after they get to know you and your body, you can have a clear path in your mind of how to get to your target.

Whether it’s a 12-week body transformation, or a six month one, setting a target that is achievable with hard work and determination is a great way of keeping morale high and ensuring good progress is being made.

Maintain a Healthy Diet

Having a healthy diet is paramount to staying on track.

All the time in the gym, in the pool, or on the bike are going to be wiped away if you get home and tuck into a large pizza.

To lose weight you need to create a calorie deficit. This doesn’t necessarily apply to building muscle though where you can eat more, as long as it is the right food.

What’s key is to keep your refeed days and cheat meals under control, and if you do have a good meal, try to avoid high sugar, high-fat meals, instead opting for vegetables, grains, fish (not the battered variety) and fruit.

If you’re struggling to keep track of your diet, making a plan always helps. Speak to your personal trainer if you want any information on nutrition and how to make sure your workouts are being complemented by your meals.

One thing to remember is that food is not the enemy. Skipping meals and fasting are sometimes used intermittently, but the key here is not to stop eating altogether.

A diet doesn’t mean you need to be hungry. It means you are consuming the right foods for your desired body, and this is vital to a successful body transformation.

Drink Plenty of Water

When on a diet, drinking water is hugely beneficial.

Why?

Well, firstly, it is 100% calorie free. That’s right. You can drink pints and pints of the stuff and won’t put one calorie in your body.

If you like a fizzy drink, like most of us do, then you can expect to add over calories per 330ml can. That’s a lot of calories to add to your daily intake if you drink more than one.

But that’s not the only benefit of drinking water. It also helps you burn calories, with a 25% increase in resting energy expenditure.

It is also a way of reducing your appetite. If you are craving some snacks, then replacing this with a glass of water can help in reducing your cravings.

Finally, water is great for helping build muscle. Muscles need energy to work and to grow. By staying well hydrated, your body is full of electrolytes and the nutrients in your body can easily make their way to your muscles to help them build.

Staying hydrated is important not just for maintaining a high level of exercise, but also for avoiding injuries such as cramp.

Who’d have thought that thing that comes out of your kitchen tap had so many hidden talents?

Know the Importance of Recovery

There are three main reasons that having time to recover is vital for a successful body transformation.

Firstly, your muscles need time to recover if they are trying to grow. The way muscles grow is by being put under strain, tearing, and then having to rebuild.

If you are not giving your muscles time to do this, you won’t see them grow at the rate they could be.

Secondly, your whole body needs a break every now and then. If you run a 10K, then having a day off the following day is a good way to allow your body to rest and make sure you aren’t overworking yourself.

By taking a day to recover, you get your body back into the perfect shape to get into the gym the following day and make the most of your workouts. If you and your body are tired, then you will start to skip corners and not perform your workouts well enough.

Finally, recovery days are not just for the muscles, but also for the mind.

Having days off in the week allows you time to take a breather, relax, and not think about exercise.

It is vital that you enjoy your transformation, and by taking a break every now and then, you can remain in the perfect mindset to keep on going for a longer time period.

Ask a Professional

Body transformations aren’t easy.

You may want to go it alone, and that’s fine, but if you want to seek professional help, the team at The Cut Gym can offer years of expertise and advice to get you where you need to be.

Getting the body of your dreams can be different for everyone. Some people want to lose a stone in a month. Some want to bigger biceps and abs.

No matter what you are hoping to achieve, a professional can give advice in all areas. From training and meal plans to recovery days and workout schedules, we have seen many body transformations over many years and can always point you in the right direction to a successful body change.

If you are wanting a change but don’t know where to begin, get in touch with the team at The Cut Gym today and let us help you get where you want to be.

Believe in Yourself

One of the most important tips for a successful body transformation is to believe that you can really do it.

There may be days when you’re craving a slice of cake. Or days when the thought of lacing up your trainers and hitting the road is the last thing you want to do. There may even be days that you step on the weights to realise you’ve not hit your goals.

What’s important is not to be disheartened. Turn the cake down. Get out on the run. And forget about the setback, because next week you know you will hit your goals.

Going through a body transformation isn’t easy. In fact, it’s very hard.

With every plan we set out though, we believe in our client.

The only thing left is to make sure you believe in yourself.

Body Transformation at The Cut Gym

Body transformations aren’t easy, but they are worth every second of pain when you reach your end goal.

If you want to speak to a personal trainer at The Cut Gym, then get in touch today.

Looking for some inspiration? Why not take a look at some of our previous client’s journeys?

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2022 TRAINING PACKAGES

Pull Ups

Ensure you can reach the pull up bar without jumping. If you’re unable to place a step underneath the pull up bar.

Grab the pull up bar with approximately 1.5x shoulder width.

This is your start and end position of every repetition.

Pull yourself towards the bar, once you’ve reached a position when you can pull no further, this is your end range.

Pause for a moment, before reversing the movement to the start/end position.

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Y Raise

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Face Pull

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cable Lateral raise

Set the cable to its lowest setting using a D handle attachment, then choose the appropriate weight.

 Stand beside the cable station with an extended arm, feet close to the base whilst leaning away from the machine.

 This is your start and end position of every repetition.

Initiating the movement with your shoulders, pull the D handle from beside your leg diagonally to a position which is parallel with the floor.

 Pause for a moment, before reversing the movement to the start position.

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Dumbbell Lateral raise

Place your dumbbells at the end of the bench, before taking a seat.

Grab your dumbbells with your thumb facing the same direction as your biceps, sit nice and tall.

 This is your start and end position of every repetition.

 Keep your arm in a fixed flexed position throughout the set.

 Initiating the movement with your shoulders, bring the dumbbells to a position which is parallel with the floor.

 Pause for a moment, before reversing the movement to the start position.

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Dumbbell Shoulder Press

Set your bench at 90* (or 75* if you struggle to press vertically).

 Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs, bring the dumbbell in line with your shoulders and elbows facing the floor.  

 This is your start and end position of every repetition.

 Press towards the ceiling, aiming to bring your elbows towards one another without the dumbbells hitting.

 Pause for a moment whilst your arms are fully extended, before reversing the movement to the start position.

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Single arm row

Your dumbbell should be roughly a step-in front of you.

Place one knee on the bench, then take a lateral step to create a wide base (approximately shoulder width).

Whichever knee is on the bench, place its corresponding arm on the bench which will place your torso parallel to the floor.

Pick up the dumbbell with your free hand, the dumbbell should be directly below your shoulder.

This is your start and end position of every repletion.

Initiating the movement with your middle back, pull the dumbbell towards your hip.

Pause for a moment, before reversing the movement to the start position.

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8 Top Training Tips For A Successful Body Transformation

Place your dumbbell vertically in the head position of your bench.

Grab the dumbbell at the handle with your hands overlapping one another, then create a hinge joint with your shoulder blades and the bench.

Extend your arms so the dumbbell is in line with your head.

Keeping your arms slightly flex (5-10*), allow the dumbbell to move overhead and towards the ground, stopping at a point in which the dumbbell can move no further.

Pause for a moment, before reversing the movement to the start/end position.

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Straight arm pull down

 

Set the cable to its highest setting, then attach 2 ropes.

Grab the end of the ropes, then take 2 steps back away from the cable station.

Maintaining a neutral spine, push your hips back and pull your chest forward to create a 45* angle with the floor.

Keep your arms fully extended, pull the ropes towards your waist to a point in which you can’t pull back no further.

Pause for a moment, before reversing the movement to the start/end position.

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Chest Supported Row

Set your bench at approximately a 30* angle, then place your dumbbells at the head of your bench.

Pull your chest into the bench, then grab each of your dumbbells.

This is your start and end position for each repetition.

Initiating the movement with your middle back, pull the dumbbells in a diagonal manner towards your waist till you can’t move no further.

Pause for a moment, before reversing the movement to the start/end position.

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Leg Extension

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Seated Row

 

Sitting on the machine, make sure your feet are supported.

Reach forward and grip your cable attachment with your palms facing one another.

This would be your start and end position of every repetition.

Keep your torso upright, initiating the movement with your middle back pull your elbows back till you can’t move no further.

Pause for a moment, before reversing the movement to the start/end position.

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Lat Pull Down

Set your thigh padding to a position that ensures the sole of your foot doesn’t move, whilst standing grab your attachment and secure yourself under the thigh padding.

This is your start and end position for every repetition.

Leaning back slightly and pull the attachment vertically towards your torso.

Pause for a moment, before reversing the movement to your start/end position.

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Rfe split squat

Find yourself in a staggered stance approximately in front of a step which should be no greater than 6” high, place your toes on the step and your front foot should be flat. This would be your start and end position for every repetition.

You’re going to allow your rear knee to move towards the floor, whilst your front knee is moving in a motion forward towards your toes.

When your rear knee is close to touching the ground, pause then push through both legs to reverse the motion to the start position.

*If your front heel comes off the ground during your repetitions, adjust your stance.

Starting with bodyweight is appropriate for many on a RFE, or holding on to a squat stand to aid balance.

Repeat for the stated reps in your program before switching sides.

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Split squat

Find yourself in a staggered stance approximately a step forward/back difference, the front foot should be flat and the rear foot should be on the toes (mobility permitting). This would be your start and end position for every repetition.

You’re going to allow your rear knee to move towards the floor, whilst your front knee is moving in a motion forward towards your toes.

When your rear knee is close to touching the ground, pause then push through both legs to reverse the motion to the start position.

Repeat for the stated reps in your program before switching sides.

*If your front heel comes off the ground during your repetitions, adjust your stance.

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Cable crossover

Set the pulley station to above shoulder height on each side, removing any cable attachments.

Grab the left pulley with your right hand, right pulley with your left hand creating a X with the cables.

Retract your shoulder blades, keep your arms in a fixed position then extend your arms to a point they can’t extend no further.

Pause for a moment, before reversing the movement to the start position.

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Seated DB curl

Pick up your dumbbells and sit at the edge of your bench.

Pull your shoulder blades together, with your bicep facing the same direction as your knees and toes.

This is your start and end position of every repetition.

Keeping your upper arm in a fixed position, curl the dumbbell until you get to the point in which you’re unable to curl no more.

Pause for a moment, before reversing the movement to the start position.

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Cable Extension

Set the pulley station to its highest setting, attaching two rope attachments.

Hold the ropes with a neutral grip, in a flexed position.

This is your start and end position of every repetition.

Keeping your upper arms in a fixed position, extending your arm to a point they can’t extend no further.

Pause for a moment, before reversing the movement to the start position.

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DUMBBELL TRICEP EXTENSION

Pick up your dumbbells with a neutral grips, sitting on the edge of the bench.

Lie back, and extending your arm so that its directly in line with your shoulder.

This is your start and end position of every repetition.

Keeping your upper arms in a fixed position, flex your arm allowing the dumbbells to travel towards the side of your head.

Pause for a moment, before reversing the movement to the start position.

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Reverse Curl

Load your barbell in your training area.

Pick up your barbell with a shoulder width grip, and palms facing your body.

Pull your shoulder blades together, with your bicep facing the same direction as your knees and toes.

This is your start and end position of every repetition.

Keeping your upper arm in a fixed position, curl the barbell until you get to the point in which you’re unable to curl no more.

Pause for a moment, before reversing the movement to the start position.

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Zotttman Curl

Pick up your dumbbells and sit at the edge of your bench.

Pull your shoulder blades together, with your bicep facing the same direction as your knees and toes.

This is your start and end position of every repetition.

Keeping your upper arm in a fixed position, curl the dumbbell until you get to the point in which you’re unable to curl no more.

Pause for a moment, then rotating your forearm so that your thumbs are facing one another and reverse the movement to the start position.

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Hammer Curl

 

Pick up your dumbbells and sit at the edge of your bench.

Pull your shoulder blades together, with your bicep facing the same direction as your knees and toes.

Rotate your forearm so that your thumbs are facing forward.

This is your start and end position of every repetition.

Keeping your upper arm in a fixed position, curl the dumbbell until you get to the point in which you’re unable to curl no more.

Pause for a moment, before reversing the movement to the start position.

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Cable Curl

Set the pulley station to the lowest setting, attaching a cambered bar.

Hold the cambered bar with your palms facing you, then take 3 steps back.

This is your start and end position for each repetition.

Pull your shoulder blades together, with your biceps facing forward.

Keeping your upper arm in a fixed position, curl the bar until you get to the point in which you’re unable to curl no more.

Pause for a moment, before reversing the movement to the start position.

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Preacher Curl

Place a dumbbell at the head of your bench, then set your bench at approximately 75* angle.

Pick up your dumbbell then place your upper arm-armpit at the head of the bench, with your palm facing you.

This is your start and end position for each repetition.

Keeping your upper arm in a fixed position, curl the dumbbell until you get to the point in which you’re unable to curl no more.

Pause for a moment, before reversing the movement to the start position.

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Spider curl

Place your dumbbells at the head of your bench, then set your bench at approximately a 30* angle

Pull your chest into the bench, then grab each of your dumbbells.

This is your start and end positon for each repetition.

Pull your shoulder blades together, with your biceps facing forward.

Keeping your upper arm in a fixed position, curl the dumbbell until you get to the point in which you’re unable to curl no more.

Pause for a moment, before reversing the movement to the start position.

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Ham curl

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back Squat

Have the bar behind your neck, resting on your shoulders.

Your feet should be approximately shoulder width apart. This will be your start and end position for every repetition.

Start the movement by allowing your knees to move in the same direction of your toes, whilst your hip is moving towards the platform in a synchronised manner. Once you’ve reach the bottom, pause then push through your legs to return to your starting position.

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Step Ups

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

Stand in the middle of the hex/trap bar with your feet in approximately a shoulder width stance.

Maintaining a neutral spine, in a synchronised manner bring your hips towards your calves, whilst also allowing your knees to move in the same direction as your toes. You should be able to grab the handles of the bar, if you’re unable to, raise the bar by placing blocks underneath the plates. This is your start and end position

Take a tight grip of the handles and stand, reverse the movement by allowing your knees to move forward and hips down.

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Alternating lunges

With the dumbbell in your hands and to your sides, find yourself in a position where feet are approximately hip width apart

You’re going to take approximately a dynamic step forward, allowing your front knee to move forward whilst the rear knee moves towards the floor. Without pausing in the bottom position, push through the ground to return to a standing position. This is the start and end of every repetition.

Repeat for the stated reps in your program before switching sides.

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Goblet squat

Hold the Dumbbell in a vertical manner just below your chin, your feet should be approximately shoulder width apart. This will be your start and end position for every repetition.

Start the movement by allowing your knees to move in the same direction of your toes, whilst your hip is moving towards the platform in a synchronised manner. Once you’ve reach the bottom, pause then push through your legs to return to your starting position.

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Hack Squat

Load the weight plates on to the machine, then place your shoulders underneath the pads whilst setting your feet on the platform approximately shoulder-width apart (this is your start and end position for every rep).

Your feet should be a in position which allows you to push through the centre of your feet.

Extend your knees, and take the hack squat off the lock setting. Start the movement by allowing your knees to move in the same direction of your toes, whilst your hip is moving towards the platform in a synchronised manner. Once you’ve reached the bottom, pause then press through the platform to return to your starting/end position.

Repeat for the stated reps in your program before switching sides.

*Focus on keeping your lower back on the back pad, if your back comes of the pad you’ve reached your end range-of-motion.

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