Want to get ripped, hench or just plain healthy? Listen up.
From slimming down to bulking up – and everything in between – these guys have undergone some seriously impressive transformations.
We’ve compiled their best tips into one big collection, so you can follow their advice and start your own epic transformation story.
Don’t have time to read all the tips now? Click here to download all 46 top tips and save them for later!
1. Stay strict
80% of any transformation is diet, so you have to be strict with yourself.
2. Keep pushing and trying
After 3 months and a 3 stone weight loss, I decided to join a local karate club to compliment what I was doing at the gym. This had a massive positive effect on both my mind and body. The philosophy of Kyokushin karate is to keep pushing and trying, even when you feel you can do no more. This message has spurred me on on countless occasions.
3. Be an early bird
Every morning consisted of waking up before the kids, taking my supplements and doing 30-40 minutes of fasted cardio. Then I would go to work during the day, and workout with weights at night.
4. Right attitude
Stay focused and positive!
5. Concentrate on main lifts
I’ve moved on to a gym with more weights and am concentrating on 4 main lifts: dead, squat, bench and standing behind the neck press.
6. Mix it up
I implemented different methods of training – GVT, pyramids and power lifting. Through all of this, I managed to build up some good muscle size and then I moved onto more high intensity level training (HIIT) and crossfit workouts to get leaner.
8. Work opposites
I work opposites to get maximum results. For example, on chest days I also do biceps, as the chest workout engages triceps during the set.
9. 3 way split
I started with the most common 3 way split training – chest and triceps, shoulders and legs, back and biceps – and changed my fitness programme every 6 weeks.
10. Lift heavy, real heavy
I trained my body in splits, and lifting heavy – real heavy. I trained around 6-10 reps for around 50 minutes.
11. It won’t happen overnight
Losing 4 stone 6 pounds doesn’t just happen overnight. This took months of preparation and lots of dedication. It meant getting up early before school, eating the right nutrients and staying motivated, and eventually I achieved my goal.
12. Persistence and patience is key
Be patient with the results, make sure you train with some intensity and don’t just mindlessly throw the weights around. Learn to control the weight, be persistent with it and create goals, so you can give yourself something to work towards.
13. It’s a waiting game
Massive fat loss is a waiting game, but once you’ve got over the first hurdle – which for me, was seeing results – you’re on your way to a successful journey.
14. Find your motivation
A message to all ladies: if I can do it so can you! Never dream too big and keep at it. I found buying myself new gym wear every time I lost weight was a massive motivator. I felt great and never gave up, but remember: it doesn’t happen overnight.
15. Pick up the weights
I love the way figure models look and explained this to my personal trainer who put me on a weight based fitness plan. I now do an hour of weights and then an hour of cardio at least 7 times a week.
16. Diet Whey
17. Micellar Casein
18. Anabolic Protein
20. Bedtime shake
21. Mix it up
I kept mixing things up to keep it fresh, I tried hill runs, HIIT, rugby training, boxing work, and long duration runs.
22. Cycle, Forrest, cycle!
I started out cycling about 10 miles a trip at first, but I turned into the cycling equivalent of Forrest Gump! Before long I was knocking out 50 milers on the weekend, and the evenings I didn’t have my daughters I’d be doing 25 miles. I was easily racking up more than 100 miles a week.
23. Always do cardio
I always do cardio. I start with 5 minutes on the treadmill, then 3000m on the rowing machine to finish.
24. Think outside the box
I also do some HIIT (tabatas) and work a heavy bag 2-3 times a week to maintain a good level of aerobic fitness. I avoid traditional cardio like the plague.
25. Eat complex carbs
I made sure to eat a few complex carbs throughout the day, such as brown rice, mixed nuts and dried fruits.
26. Cutting? Calorie deficit.
Throughout the whole year of cutting I ate in a caloric deficit.
27. Keep a diary
I kept a food diary that my trainer would read this every week, and tell me what to do to improve. It’s now my way of life, so I no longer keep the diary.
28. Prioritise water and protein
Plenty of water and protein! I went for the classic 6 small meals a day, 3 food and 3 shakes, whilst ensuring I had at least 220g of protein daily.
29. Bye bye junk food
I jumped in feet first and altered my diet accordingly; swapping junk food and takeaways for good quality sources of protein, carbs and fats.
30. Snack on nuts
My diet mostly consists of lean meats, fruits and vegetables, eating every 2 hours and snacking (If I want) on cashew nuts.
31. Forget fads
Fad diets? I’ve tried them all and no luck!
32. Switch tea
As part of the diet I also made a lot of subtle changes like changing to green tea instead of normal tea. Little but ones I felt make a big difference.
33. Think for yourself
Diet was the hardest part. I bounced from fad diet to shakes and pills, but nothing seemed to work. So I decided to research my own diet. I tweaked and changed the diet to suit my needs and found I was eating a lot more than before, but it mainly consisted of small meals of vegetables, fruit and a lot (and I mean a lot!) of eggs and chicken.
34. Eat clean
Clean eating and whey protein was (and still is) essential.
35. Think outside the box
Once I cut down, my body no longer craved the bad foods. I ate clean for a few months and drank a lot of herbal tea which seemed to boost my metabolism!
36. Be strict
I follow a strict no gluten, low carb, high protein diet. It was not easy to begin with and I took a while to adjust to it.
37. Small and frequent
I ate 5-6 small meals a day, usually every 2-3 hours, and drank 3 litres of water a day.
38. Be precise
My diet was completely regimented. To me the diet is always 70% of the battle. I use macros to get my exact protein and carb amounts for my size to fuel my muscles.
39. Protein is crucial
The most important macronutrient for me was protein. Protein is crucial as it helps the repair and growth of your main muscle groups, which you will be using daily whilst on this kind of diet. Chicken, tuna and egg whites all worked well for me.
40. Eat tactically
I only really ate a carbohydrate meal around my workout, the rest of the day I would eat protein and healthy fats.
41. Don’t be scared of food
Fats and carbs aren’t your enemies!
I allowed myself one cheat MEAL a week, always on Friday evening.
43. Think right
I used to eat food out of boredom and greed, but now I eat food and think of it as fuel for my body.
44. What works for you
There’s the issue of information overload. The internet has every training program and diet theory ever invented, so sorting the wheat from the chaff is difficult, but it’s about finding what works for you.
45. Eat ice cream
I had treats such as protein ice cream. I made this by mixing Matrix anabolic protein in mint choc with low fat Greek yogurt, freezing it and then you’ll have some amazing ice cream that stops the sweet tooth. As well as “ice cream” I used Matrix pancake mix and protein cookies to satisfy sweet cravings.
You’re only as old as you’re feeling!