ff you are serious about making significant changes to your physique and health in 2020 then make sure you check out both!
To succeed in 2020 you are going to need to pay attention to 3 main areas:
Completely transforming your body and life takes both time and determination.
One characteristic that unites all people who undergo physique transformations is “emotional reasoning.” To do something extraordinary with your body you can’t do it for just any reason like: “It would be nice to be 10lbs heavier.”
You need to find a reason that you identify with on an emotional level. Something that is going to make you stick to your plan when you are tired and don’t feel like working out or sticking to your nutritional plan. No author or article can give you the reason but if you want to guarantee success then you need to find this reason.
The second important piece of motivation is a proper goal setting. You always want to make sure you set S.M.A.R.T. goals.
S – Specific:
Write down exactly what you want to achieve. Don’t say “lose weight” or “gain muscle.” Give exact amounts of pounds or inches to gain or lose and/or increases in strength numbers.
M – Measurable:
This goes right along with the previous guideline. Make your goals measurable. Pounds and inches are measurable units. Pictures are great but they should not be your only measure of progress because they are subjective. Your goals should be anchored by measurable benchmarks.
A – Attainable:
Goal setting is an art because if you set a goal that is too easy then you won’t reach your full potential but if you set a goal that is too unrealistic, you’ll be disappointed regardless of great efforts. Finding the goal-setting sweet spot that is between both extremes is important for your success.
R – Realistic:
If your goal is fat loss then do you have the tools and knowledge required to achieve it? You need to be realistic about the skillset that you possess. What areas do you need improvement on? Do you know how to squat and deadlift properly? What are good sources of lean protein? How are you going to develop your nutritional plan? Be realistic with yourself so you can fill in your knowledge gaps and succeed.
T – Tangible:
Visualization of success is another characteristic that is common to all successful transformations. It is important to make your goals as tangible as possible before you achieve them. Take time each day to quietly visualize what you are going to look like with your new body.
What is it going to feel like walking around without that extra 20lbs of body fat? How are you going to feel about yourself? Will your self-image improve? Will you have an extra spring in your step? Start making your goals a tangible reality today.
Next, let’s look at Nutrition and Supplementation.
Nutrition needs to come first. If you are going to be successful you need a solid well thought out nutritional plan. I call the key characteristics that I believe to be found in all successful nutritional plans the 6 Pillars of Solid Nutrition. They are the following:
- Eat 5-6 times a day
- Eat fruits and vegetables throughout the day
- Drink more water and cutting out calorie-containing beverages (beer, soda, etc.)
- Focusing on consuming lean proteins throughout the day
- Limit your consumption of sugars and processed foods
- Save starch-containing foods until after a workout or at breakfast.
If you allow these rules to guide your nutritional plan then you are guaranteed success. Most people make nutrition a lot more complicated than it has to be. In fact, most people don’t even need to count calories! Just follow the above rules that I have outlined and you will be amazed by your progress.
The next area that everyone wants to always know about is supplementation. What’s the hot burner on the market? Before I get into fat loss supplements it is important to remember that the most “hardcore” fat loss product won’t make any difference if your nutrition program isn’t well thought out and executed.
Here’s my current fat loss stack:
- Anavar is a pretty mild steroid that is used for weight loss and burning fat. Men and women can also experience significant strength gains when using Anavar, making it one of the best compounds you can take when trying to lift BIG.
- Clenbutrol (Clenbuterol)
Clenbuterol officially isn’t a steroid but it’s taken by many bodybuilders in steroid cycles when trying to get ripped to shreds.
- Clenbutrol (Clenbuterol)
- Winsol (Winstrol) Winsol is the legal alternative to Winstrol. Winstrol is a steroid that leaves you looking dry and ripped to the bone. Winstrol enhances fat burning, builds muscle and is a diuretic.
If your goal is muscle growth the real key is making sure that you are consuming enough calories. The limiting factor with most people regarding muscle growth is not eating enough. If you aren’t growing but you think you are eating a lot… just eat more! In regards to supplements I recommend:
- Micronized creatine monohydrate (3-5g/day)
- Dextrose/hydrolyzed whey (during and following a workout)
- Beta-alanine (6 grams/day spread throughout the day)
Finally, let’s look at the training needed to transform your body in 2020
Many people get discouraged and think that they don’t have enough time to workout. Well, the good news is that you don’t need to live in the gym to have a great body but you do need to commit yourself to at least 5 hours a week of exercise. How much of that is weight training and how much of that is cardiovascular work depends on your goals.
If fat loss is your goal don’t go overboard on the cardio. Interval cardio is extremely hard but it is also extremely effective when it comes to burning off an extra layer of body fat. Weight training is extremely important when dieting because it will allow you to maintain your lean body mass (i.e. muscle) as well as keep your metabolism fired up even when your calories are low.
If you are looking to pack on some beef then big compounds movement (squats, deadlifts, military presses, bench presses) need to be the foundation of your plan. Your cardiovascular activity should be modulated depending on your body type.
If you are ectomorphic (e.g. skinny) then chances are you have a rather high metabolism and going for a jog or doing intervals will make muscle growth that much harder; especially if you are already having trouble eating enough calories.
If you are naturally heavier then 1-2 cardio sessions a week will help ward off extra body fat while your calories are high. These are finer points that are extremely different with each individual so it is important to know your body.
There you have it. All the tools you need to Jump-Start your success in 2020! Just make sure to apply everything I’ve outlined today and not just read it.