Take a good look in the mirror. Can you picture what you’ll look like after your 8-week transformation?
Imagine standing in front of the mirror. You’ve added some muscle. You’ve lost weight. You can see your abs. You look awesome, and you feel great.
You’re lean enough that every muscle group pops with just enough definition. (In case you’re wondering, that’s about 10 percent body fat for men or 20 percent body fat for women.)
Have you been thinking about committing to an 8 week transformation program to drop a few pounds, build some muscle, and get lean?
Eight weeks really isn’t a lot of time. It’s just two months out of the year. Or about 60 days.
That’s one way of looking at getting used to a different way of eating and training to get the results you’re looking for.
Stick it out for just 8 weeks. Follow the plan. Eat the right foods. Work hard every time you’re in the gym. And you’ll see results at the end of those 8 weeks.
The ups and downs of an 8-week transformation
If you’ve tried and failed at your own 8 week transformation before, don’t worry. My first cutting phase wasn’t exactly picture perfect either.
There’s usually some ups and downs with weight loss, strength and muscle gains, and your diet during the process.
But after winning bodybuilding competitions and coaching thousands of people through one of my 8 week transformation programs, I’ve learned a lot about what works, what doesn’t, and what mistakes to watch out for.
You can’t out exercise a bad diet!!
Here’s what’s interesting about the 8 week transformation process. Most people hit the workouts hard by doing all the right things like:
- Count reps and sets.
- Keep rest to a minimum between sets.
- Add weight if a set is too easy.
- Use compound movements.
- Crush every cardio session.
But what’s happening when every workout ends in sweat-soaked exhaustion, and you still don’t see results.
Your diet is almost always to blame. Kind of scary. Right?
Watch out for these 6 nutrition nightmares
If you really want to make your 8-week transformation successful, watch out for these nutrition nightmares.
Making these mistakes can stall your progress or even push you further away from your 8 week transformation goal. And that’s not what you want.
Mistake #1: Poor hydration
A gallon of water a day. Make that your goal.
At first, it might seem like a lot. But if you drink water with every meal and snack, and while you’re working out, it’s really not that hard.
So when should you drink? Throughout the day.
You’ll probably have to go to the bathroom a little more frequently, and your urine should be mostly clear.
But that’s a good sign you’re well hydrated to support muscle growth and repair, performance, and metabolism.
Mistake #2: Not enough healthy fats
When your 8-week transformation goal is weight loss, it’s easy to see why so many people think they need to cut out fat.
But it’s a mistake. You need healthy fats to:
- Regulate hormones
- Support the immune system
- Improve metabolism
- Keep skin healthy
- Help the body use protein for muscle growth and repair…and much more.
You’ll find healthy fats (polyunsaturated and monounsaturated) in foods like, fish, flax seed, olive oil, nuts, and avocados.
Mistake #3: Excessive carb reduction
It’s no secret that cutting carbs can help you drop weight and lose body fat.
But it’s still one of the three macronutrients that matter most to help you complete your 8 week transformation. About 30 to 50 percent of your calories should come from carbs.
Good sources of carbs include:
- Vegetables high in fiber and/or starch. My favorites are broccoli and sweet potatoes.
- Whole-grain bread or pasta
Limiting carbs or carb cycling does work to help you make gains.
But if you’re not getting enough carbs you’ll lack energy to hit your workouts hard. You could also lose muscle mass without enough carbs.
Mistake #4: Poor nutrient timing
When you’re staring at the deadline of an 8 week transformation, eating the right foods at the right time can make a big difference.
But a lot of times people:
Forget to eat carbs and protein after a workout
Within 20 minutes or up to three hours after a workout, your muscles are primed to absorb glycogen and protein from carbohydrates and protein-rich foods sources.
(Need a protein or carb supplement to hit your nutrition goals? Go to www.1upnutrition.com and use CODE: RYAN20 for 20 to 40 percent off.)
You can still make gains if you miss this window of opportunity. But eating carbs and protein soon after a workout helps speed muscle recovery and promote growth.
Don’t eat often enough
There’s a reason most bodybuilder eat 6 to 9 small meals a day.
It makes it easier to consume higher amounts of protein needed for muscle growth and repair.
Regular meals help you feel fuller longer, and avoid overeating.
And it helps maintain energy levels throughout the day.
Mistake #5: Overeating
My 8 week transformation program is designed to help you shed fat, build muscle, and get in the best shape possible.
You’ll work hard in the gym. But you’ll work just as hard in the kitchen to follow a calorie-controlled diet.
If you eat more calories than recommended, you’re overeating. You might end up gaining more weight and fat if you do this. And that’s the opposite of your goal.
Mistake #6: Too Big of a Calorie Deficit
Here’s the opposite mistake of overeating that can also have a negative impact on achieving your 8 week transformation goals.
If you create too big of a calorie deficit, your body’s metabolism adjusts to burning fewer calories to conserve fat for energy.
You also increase the chances of any hard-earned muscle you have gained used for energy.
And if you’re trying to workout, on say 1,000 calories a day, you’re going to feel too weak to give your best effort.
Your 8-week transformation starts here!!
If you really want to achieve the best results in a short amount of time, don’t make these mistakes.
Get a customized 8 week transformation plan to get the workouts, nutrition plan, and guidelines you need to be successful.