I
% The Ultimate Body Transformation Mindset Search Skip to content Menu Menu follow us Store
Articles
Community
Loyal-T Club Loyal-T Points Rewards
Subscribe to Save Search Search
The World s Trusted Source & Community for Elite Fitness Alpha Life
The Ultimate Body Transformation Mindset
6 Practices For a High-Performance Physique by Eric Bach December 15, 2021June 14, 2022 Tags Motivation You can have the best training plan in the world, but if your mindset is out of whack, you're doomed. Here are six motivation methods to reset your mindset for body transformation. Not making progress in the gym zaps your motivation faster than a speeding bullet.
visibility
734 views
thumb_up
6 likes
N
Most lifters hop programs, change their diets or stop going to the gym if they're not getting results as quickly as they expect. Therein lies the problem: most people have no idea what constitutes fast progress in the gym. Lifters overestimate what they can do in the short term and underestimate what's possible in the long term.
thumb_up
30 likes
H
Blame the dimwits on The Biggest Loser or your least favorite Instagram influencer – the process of transforming your body is slower than you've been led to believe. So, what constitutes fast progress?
thumb_up
27 likes
S
Losing Fat The bigger you are, the faster you'll lose fat. If you're obese, losing 4-5 pounds per week is possible. And you won't even lose muscle if your protein intake is kept high.
thumb_up
35 likes
G
If you're fairly lean and muscular, two pounds per week is a realistic, sustainable goal. Pushing for faster fat loss is more likely to lead to muscle loss and a fat-loss plateau. A basic dietary approach is to take your body weight (pounds) x 15 to find your caloric maintenance.
thumb_up
46 likes
E
If you weigh 200 pounds, your daily calories will be roughly 3000. This number estimates the calories you'd consume to maintain your current physique. A 20-30% deficit is a good place to start.
thumb_up
14 likes
N
Research by Huovinen found that male athletes successfully lose fat without significant decreases in testosterone or drops in performance with about a 25% deficit. Start with a 20% deficit, track your progress, and cap your deficit at 30% if you plateau. Unless you've been eating like an 11-year-old girl, 20-30% should be a steep-enough calorie deficit to help you drop 1-2 pounds per week.
thumb_up
17 likes
A
Need a detailed plan? Check out this aggressive diet.
thumb_up
4 likes
Z
Building Muscle It takes much longer to build muscle than it does to lose fat. You can lose pounds of fat in weeks. Gaining appreciable mass takes months and years.
thumb_up
30 likes
L
Here's a helpful chart from researcher Alan Aragon covering the maximum amount of drug-free mass you can expect to build: Beginner: 1 to 1.5% total body weight per month
Intermediate: .5 to 1% total body weight per month
Advanced: .25 to .5% total body weight per month If you're a beginner, 1.5 to 2.5 pounds per month of lean muscle mass is the upper limit of how much muscle you can build. This comes out to 12 to 25 pounds of muscle in a year.
thumb_up
4 likes
N
If you're an intermediate lifter, meaning you've added significant strength and size already, fast results would be .75 to 1.5 pounds of muscle per month. This comes out to 6 to 12 pounds in a year. If you're advanced and have spent years training hard, you're realistically looking at .25 to .75 pounds of muscle per month, or 3-6 pounds of muscle over a year, likely on the lower side.
thumb_up
6 likes
H
Many lifters have unrealistic expectations of how fast they can get results. Or they compare the effectiveness of their training and diet to how fast they used to make progress in the gym.
thumb_up
3 likes
D
Both are pitfalls that relegate you to information overload and feeling helpless with your training. The best option?
thumb_up
22 likes
T
Set your goal weight and reverse engineer how long it may take to get there. Drop the mini-cuts and every facet of fitness that doesn't help you add mass until you reach your goal. Base your expectations on physiology so you don't mess up your psychology.
thumb_up
29 likes
G
Radical objective feedback is the "secret" to building a great body. Whether you're doing a show and receiving feedback from judges or have a skilled coach, you need to hear the truth, no matter how upsetting it can be. There are always parts of us that cling to the past.
thumb_up
23 likes
H
Unfortunately, the blinders of experience can prevent you from making the necessary changes to get where you want to go. Nowhere is this as clear as lifters who follow the same workout they did in high school 40 years later... while obliterating their joints into sawdust.
thumb_up
39 likes
D
Consider muscle growth and age. Adding 1-2 pounds per month is a great target, but you'll only hit the rates of "maximum muscle growth" if all aspects of your training, diet, and lifestyle are congruent with your goals.
thumb_up
30 likes
A
This means you're sleeping 7-9 hours every night and actively reducing stress in your life. You're eating a calorie surplus of 10-20% every day and supplementing to grow. You're training hard, progressively overloading your body, and forcing muscle growth.
thumb_up
4 likes
S
You can't blame a program or nutrition protocol for not working unless you're objectively following it to a T. We all have to swallow our pride and compare how invested we are to what we're doing.
thumb_up
8 likes
D
Sometimes, we can't fully commit due to family, work, or social obligations. I get it. But without radical honesty and feedback, many people seek out novel tips and tricks when they actually need more consistency.
thumb_up
24 likes
L
Success comes from the ruthless execution of the basics. Examine where you're falling short, whether it's training, recovery, or nutrition. You'll always fall short until you refine the foundational pillars that drive success.
thumb_up
7 likes
S
People are irrational beings who make bad decisions. Some people are idiots, but most bad decisions come from falling into old habits and decision fatigue eroding your willpower.
thumb_up
45 likes
K
Your mental willpower is like a muscle: it fatigues with overuse. The more decisions you make throughout the day, the less willpower you'll have as fatigue sets in. So you need to set boundaries and decisions to eliminate the need for willpower, particularly around healthy decisions.
thumb_up
8 likes
W
Plan your day ahead of time. When you automate small decisions early in the day, you have more willpower and motivation throughout the rest of the day. Implement these triggers to get more productive, nail your workouts, and avoid cheating on your diet: Set a reverse alarm clock 10 minutes before the end of your workday and write down everything you need to get done tomorrow and by what time.
thumb_up
25 likes
D
Eat the same basic meals for breakfast, lunch, and a snack. Use a meal delivery service if you have the financial means and need.
thumb_up
14 likes
S
Automate most of your meals. You'll have the flexibility to enjoy the most social meal of the day: dinner.
thumb_up
16 likes
E
Set 20 ounces of water by your bedside each night. This makes it easy to hydrate as soon as you wake up.
thumb_up
12 likes
O
Set your workout clothes and shoes in the bathroom each night. Set your coffee maker on a timer or set out your pre-workout ahead of time.
thumb_up
13 likes
L
Taking these action steps the night before eliminates decisions and simplifies success. Working out in the morning is a consistent habit of my most successful clients.
thumb_up
24 likes
M
The underlying principle stems from a popular business maxim by Brian Tracey: "Eat that frog." If you have a frog to eat each day (a big task), get it done early while willpower is the highest. According to research by the American Psychological Association, people who adopt healthy habits in the morning achieve automaticity at an earlier point (105 days) than those who work on adding a healthy habit in the evening (154 days).
thumb_up
49 likes
B
The longer you wait to train, the more chaotic your day is likely to become. There's a physiological rationale behind morning training as well. According to a study in the Journal of Physiology, working out in the morning can shift your body clock earlier, making you more alert during the day while helping you fall asleep at night.
thumb_up
11 likes
D
Given the importance of sleep, training in the morning can kill two birds with one stone: help you adopt healthy habits and sleep better at night. Designing your environment is the key to making better decisions without relying on an endless pool of motivation.
thumb_up
35 likes
S
Neurologist Dr. David Eagleman suggests your subconscious mind directs up to 95% of your daily decisions.
thumb_up
21 likes
M
This is why changing bad habits is so tricky: most decisions are made before we've even registered that a choice is being made. The key to overcoming bad decisions is creating a buffer between you and temptation to increase resistance and give your conscious brain time to catch up.
thumb_up
18 likes
S
Some examples:
Drinking Less Let's say you have a cocktail or three to unwind in the evening. If you have alcohol sitting out in your house, remove it from sight and place another beverage in its place. "Out of sight, out of mind" can work wonders.
thumb_up
44 likes
C
If you replace the hooch with something else in the same location you go to every day, you'll be more likely to grab the healthier option. Reducing Mindless Eating The more you see foods, the more likely you are to eat them. One study from the International Journal of Obesity gave secretaries Hershey's Kisses in covered bowls that were either clear or colored.
thumb_up
9 likes
C
Those given clear bowls opened them to get candy 71% more often and consumed 77 more calories per day. If keeping unhealthy foods leads to splurging on your diet, add a buffer, keep them out of sight, or eliminate them altogether. Hide Your Phone Your phone is a dopamine-dispensing slot machine constantly calling for your attention.
thumb_up
2 likes
R
If you're scanning the web late at night or chronically checking email, you're probably messing up your sleep and family life. To disconnect from your phone, place it out of sight. Set Out Your Workout Clothes Set out your workout clothes, workout drink, and shoes to eliminate friction.
thumb_up
33 likes
I
When they're ready and waiting, success becomes simple. Willpower is rarely enough to make great decisions. Your subconscious mind controls most decisions.
thumb_up
19 likes
G
By setting up your environment to remove friction for good choices and create friction to avoid bad ones, you can rapidly transform your life. Most lifters want to be the total package: strong, muscular, and lean.
thumb_up
7 likes
J
Attaining the athletic-aesthetic trifecta is possible. But the biggest mistake is attempting to go all-in on all three goals at once. Recomposition, the process of building muscle and losing fat, is entirely possible.
thumb_up
6 likes
D
But it's a slow, arduous process where you often go weeks or months without making noticeable headway towards your goals. For the majority of people who fall prey to instant gratification, this route is a sure-fire way to fail. As soon as they start to build muscle (and naturally add weight), they feel fat and want to change gears.
thumb_up
31 likes
A
They gain an ounce of body fat and go back to cut mode. Around they go, hopping from bulking to cutting every 4-6 weeks for months or years while making no meaningful progress.
thumb_up
0 likes
V
This is a nightmare. They work incredibly hard but don't have the physique to show it.
thumb_up
37 likes
R
A better plan: Get lean first. Ideally, men should get to 12% to 14% body fat and have visible abdominals, whereas women should be about 18%. When you're lean, you'll be healthier and build more lean muscle without gaining body fat.
thumb_up
49 likes
J
Once you're lean, commit 4-6 months minimum to building muscle. Fat loss happens relatively quickly compared to building muscle and will lead to the greatest visual change in your appearance. So commit to getting lean and healthy first, then accept the long-haul that is building muscle.
thumb_up
5 likes
L
You'll end up building muscle, losing fat, and building a high-performance physique faster than chasing conflicting physiological goals all at the same time. Huovinen HT et al.
thumb_up
24 likes
C
Body Composition and Power Performance Improved After Weight Reduction in Male Athletes Without Hampering Hormonal Balance. J Strength Cond Res.
thumb_up
15 likes
J
2015 Jan;29(1):29-36. PubMed.
thumb_up
37 likes
I
Wansink B et al. The Office Candy Dish: Proximity's Influence on Estimated and Actual Consumption. Int J Obes (Lond).
thumb_up
11 likes
D
Human Circadian Phase-Response Curves for Exercise. J Physiol.
thumb_up
10 likes
L
2019 Apr;597(8):2253-2268. PubMed. Get The T Nation Newsletters
Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level
related posts Alpha Life
Tip Are You Training or Doing Tricks Maybe they think it's functional.
thumb_up
46 likes
A
Maybe they think it's innovative. Maybe they just need attention.
thumb_up
0 likes
S
Whatever. This trend has to stop. Bodybuilding, Opinion, Strong Words, Tips Paul Carter February 13 Alpha Life
What Passes for Masculinity is Stupid In today's culture, there seems to be two opposing views of masculinity.
thumb_up
8 likes
D
Both are kinda dumb. Here's where they get it wrong. Opinion, Strong Words TC Luoma September 13 Alpha Life
Things We ve Learned Sit down with a bunch of bodybuilders and ask them to sum up all the important stuff they've learned and you'll probably hear some interesting info.
thumb_up
7 likes
S
But sit down with a bunch of experts in the field, guys with years of experience training themselves and working with others, and what you hear may change how you eat and train forever. Opinion, Powerful Words, Strong Words T Nation January 18 Alpha Life
Testosterone Body Composition and Sex Tired?
thumb_up
10 likes
S
Getting fat? Having issues in the bedroom?
thumb_up
21 likes
D
Here's everything a man needs to know about hormones, drugs, supplements, and his willy. Living Better, Pharma, Testosterone Optimization, TRT Dr Jade Teta November 9
thumb_up
42 likes
Similar Discussions
-
5 absolute best CPUs for the RTX 4090 graphics card
-
T20 World Cup 2022 India Pakistan clash at MCG officially sold out standing room tickets gone within minutes
-
Love Shopping Rush APK Download for Android
-
UFO Repulsion REDUX APK Download for Android
-
Can Shooting Game Smash Hit APK Download for Android
-
Astonishing Baseball Manager APK Download for Android
-
Wave 360 APK Download for Android
-
花札ウォーズ オンライン花札対戦 APK Download for Android
-
Luchamos para ser reconocidas dice mujer ind gena a feministas tras pol mica en glorieta de M xico
-
Desarticulada la mayor entidad financiera del narcotr fico en Europa Narcotr fico Drogas
-
Woman Gets What She Deserves After Kicking Out BF s Cat From His House When He Wasn t Around
-
Interactive The web of conflicts and alliances in the war with Isis
-
Watch The Mercedes AMG A45 Hot Hatch Go Dancing On Ice CarBuzz
-
Whole wheat pizza Mayo Clinic
-
Video elevación de talón con mancuerna Mayo Clinic
-
How to pick out the perfect Tennis Ball Cricket Bat
-
Liver Cancer and Cirrhosis an Increasing Problem for Young People Everyday Health
-
10 Vitamin D Rich Foods to Add to Your Diet Everyday Health
-
St Charles Missouri Homes For Sale
-
Is Canada Dry Kosher
-
New Type of Immune Cell Identified in Lung Cedars Sinai
-
Can a Protein Controlling Blood Pressure Enhance Immune Responses and Prevent Alzheimer s
-
Did Tiger Woods want to join Navy SEALs
-
4 most popular The Daily Show With Trevor Noah videos on YouTube
-
5 lesser known facts about Chesapeake Shores lead actor Jesse Metcalfe
-
AGT Season 17 Episode 13 The Brown Brothers performance leaves fans with mixed emotions
-
Can you catch a shiny Pansage in Pokemon GO
-
Exoprimal release date speculation trailers and more The Loadout
-
Days Gone director discusses sequel ideas
-
CD Projekt can t say with full certainty its next gen Cyberpunk and Witcher 3 updates will arrive this year