You’re here reading this article because you’re craving change. Change within your body, your lifestyle, and your routine, so that you can feel more confident, sexier, and stronger. If I’m wrong, go ahead and click away. If I’m right, then you’re going to want to keep reading this guide to a body transformation in 3 months. Why? Because I’m not only going to tell you how to do it, but teach you how to do it. After all, it’s what I do for a living. I transform lives with nutrition, fitness, and coaching. So before I bore you with details about myself as a coach, let’s dig into how I can help you achieve that body transformation in 3 months.
Clarify Your Goal
Establishing a clear, simple, and straightforward goal to keep us anchored to the process of the next three months of body transformation is important. Small, medium, and large size goals can also give you a sense of purpose and direction throughout the process. Along with that, aligning yourself and clarifying your goals for your body transformation can also improve your level of confidence, autonomy, and commitment to yourself.
That being said, it’s important to not just pursue the goal, but to enjoy the journey along the way. If you focus too much on the outcome of your goals you really miss out on the potential of being happy along the way. So before you clarify your goal, let’s ask you to do a couple exercises to learn more about yourself:
- Write a list of “I’ll be happy when…” (for example, I’ll be happy when I lose 10 lbs)
- Write a list of “When I achieve this goal I’ll be….” (for example, I’ll be happy when I lose 10 lbs because I’ll feel more confident when I am physical with my husband)
- Now it’s time to take action on this goal(s) and to develop a plan to achieve them one step at a time
Develop A Nutrition Plan
Now that you’ve clarified your goal and what you’ll have or feel like once you do achieve your goal, it is time to make a nutrition plan for your body transformation in 3 months. That might look like tracking macros every day in an app like My Fitness Pal or following a customized meal plan from The Swole Kitchen. It may look like just counting calories or eating intuitively. However you go about it, the most proven and effective way we’ve seen individuals achieve complete body transformations in 3 months is by using either macro tracking or customized meal planning.
RELATED: How To Calculate Macros
Why is this? Well, both of the nutrition plans provide framework, daily goals, and expectations, that help keep you accountable to the process of changing your physique and aesthetic. Macro tracking works well when you log your food daily and work towards your protein, carb, and fat goals. A lot of times people think tracking macros is restrictive, however, we think just the opposite. By collecting daily data on what you put in your body, you can very easily understand how much energy you’re consuming and why you’re gaining weight, losing weight, or staying the same.
With customized meal planning, you can lay out your week from top to bottom complete with meals and snacks that still use macros, without the tracking aspect. Having a meal plan gives you clarity on what you’re eating and how much you’re eating so you can focus on how that food makes you feel without having to worry about figuring out what to eat on a daily basis.
RECOMMENDED: 7 Day Customized Meal Plan
Measure Progress
After you establish your nutrition plan approach, it’s time to take some baseline measurements and decide how you’re going to use these to monitor your progress throughout your body transformation in 3 months. There’s a big difference between assessing vs guessing and this is where progress can get a little questionable. Here at The Swole Kitchen nutrition coaching we’ve built a business on results, and if you’re not willing to measure progress with honesty and integrity, then it’s going to get a bit difficult along the way.
Look, we get it. Sometimes taking measurements, taking your weight, or looking at photos of yourself in a bikini aren’t exactly enjoyable. We’ve been there a time or two ourselves. However, you don’t take baselines to sit there and pick yourself apart. No, you take them to look back on week over week, month over month, so that you can see the change you don’t see on a daily basis while pursuing your body transformation in 1 month, 2 months, and 3 months.
There are three important components you’re going to use baselines for:
- Your health
- Your body composition
- Your athletic/fitness performance
So, if you’re not assessing, you’re just guessing. But what do you assess? Some people have access to an inBody scan where you can stand on a machine and have a body scan completed. Other people have access to a more in depth body scan called a Dexa Scan. Other people use body fat calipers to measure body fat change. If you don’t have access to any of these things, don’t fret. We recommend taking photos, your weight, and measurements across your body once a week.
Lastly, ask yourself other questions that indicate progress, too. Such as, what am I doing that I couldn’t do 2 weeks ago? What have I learned about myself? How am I staying authentic and committed to my goal, where previously I would have given up? What new weight can I move in the gym or what new level of energy do I have throughout my day? What level of confidence do I have that has improved at the store and in the kitchen that wasn’t there before? If you’re serious about results, you ought to get serious about your habits and assessments of them.
RELATED: The 6 Best Supplements To Build Muscle Mass
Commit To Fit
Now that you’ve established your goals, your plan, and how you’re going to measure progress, the next step in your total body transformation in 3 months is going to be to ‘commit to fit’. In other words, to stay committed, accountable, and consistent to the growth and change process you have ahead of you. This means for both your activity/exercise AND your nutrition.
“You can’t be committed to your bullshit and your growth, it’s going to be one or the other.”
When you acknowledge that nobody else is going to make the change for you and that you’re accountable to that change, you’re acknowledging the responsibility that comes with your body transformation. You have an obligation and commitment to yourself to accurately log, measure progress, and practice your habits and that YOU, and only YOU, are responsible for the resulting consequences (both positive and negative).
How to do this with ease? Make sure your goals and your ‘why’ for achieving those goals are strong enough to stick to when the going gets tough.
RELATED: 4 Powerful Ways Athletes Overcome Self Doubt
Track Your Food Intake
Alrighty! It is time to embark on your 3 month body transformation process. LOG. YOUR. FOOD. Collecting data on what you put in your mouth is only going to empower you to make adjustments on how much, or how little, you need to eat to support your body composition and performance goals. Use an app, take pictures, log it on a piece of paper… it doesn’t matter what you do, just do it.
RECOMMENDED: Whey Protein Isolate (30 Servings)
Hit Your Water Goal Daily
Most people are dehydrated, chronically dehydrated at that, and never know it. You get used to the dry lips, the bad breath, you might not even notice constipation or chalk it up to ‘just the way your body is now’, which couldn’t be further from the truth. Look, we get it, going pee often is a little inconvenient. But what else is inconvenient? Poor health and a lack of physical change because of not drinking a sufficient amount of water per day. Did we mention headaches. Okay, anyways…
Over the next three months you’re going to want to aim for 100 oz + of water a DAY. Yes, we said per day. Since your water is more than 60% water, you need an adequate level of hydration to not only support things like regulating body temp, hormone health, and brain health, but you also need it to move stored body fat into the use position so that you can reduce your overall body % for that more lean, defined aesthetic, we assume you’re looking for with your body transformation in 1 month or 3 months.
So, we’ll keep it simple. Hit your water target, daily. Be diligent and committed to this as it will only benefit you and your effort to achieve efficient results.
RELATED: 8 Ways Water Helps You Lose Weight
Optimize Sleep
In order to achieve optimal results and health you need to sleep. Honestly, sleep is one of the best methods of improving body composition, mood state, muscle building ability, sex drive, and so much more. Why? When we sleep our bodies are in a relaxed, functional state, to optimize our hormones. Hormones are important because they have a direct impact on every bodily function that we have, from building muscle, to sending hunger/fullness signals, and even how we use body fat as energy instead of muscle mass, for example.
RECOMMENDED: ZMT Sleep + Testosterone Booster Supplement For Both Men and Women
A few tips for optimizing sleep include creating a pre-bedtime sleep routine, turning off the tv and any other electronic (with blue light) 30 minutes – 1 hour before bed, staying hydrated throughout the day (so your body regulates body temp at night), and establishing a sleep duration routine (i.e. always going to bed and waking at the same time regardless of the day’s responsibilities). The more consistent you can get, the less your body has to guess, and the more it will thank you in the long run.
RELATED: How Does Sleep Affect Body Composition, Sleep, and Metabolism
Exercise Regularly
You want better results from your nutrition efforts? Then get up off that thing and go get some purposeful activity in. Now before you go balls to the wall in the gym, realize that daily activity, in any way, can benefit you and your health. Even if you're the best athlete in the gym, 10,000 steps a day can go a very long way both physically and mentally.
Want even better muscle building ability? Try out a weight bearing/weight lifting program and commit to it. Regularly challenge yourself with the weights, push through the mental pain, and achieve those physical results.
RECOMMENDED: Gym Based and At Home Training Programs
Get A Coach
Lastly, the biggest thing that we're going to suggest is to get a coach. The results that you can achieve, the habits that you can practice, and the process that you'll embark on will be as efficient as possible with a nutrition coach. Yes, by using all the tips and steps provided in this article you can absolutely change your body, your health, and your performance. But with the accountability, leadership, and guidance from a professional, you can undoubtably go further than you could go on your own.
RELATED: Schedule a FREE 1:1 Nutrition Consultation
Complete Body Transformation In 3 Months: Takeaway
All in all, change is right in front of you. You might not be able to see all the steps in the staircase, but with a clear understanding of your goal, a solid plan and approach, and a good 'why', then you can begin your journey by taking one step after another. Our biggest tip though? Get a coach. Having a professional on your side to walk the journey with you will hands down be the most efficient and proficient ways to achieve a body transformation in 3 months.
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