2 Body Transformation Tips That Will Change Your Results Immediately

Steve Shaw
Written By: Steve Shaw
August 13th, 2013
Updated: June 13th, 2020
Categories: Articles Training
53.7K Reads
When you study the body transformation stories contained on M&S, you will find the two keys to great results: precision eating and consistent progression overload.

I have read hundreds of body transformation stories over the years. From these articles I have noticed 2 important and consistent trends:

  1. Workouts - Most of these individuals used what we would consider to be somewhat unconventional workouts and structures.
  2. Eating Plans - Nearly every individual used an extremely precise eating plan, and knew what they were putting into their bodies, and when.

The second point might not be a shocker, but there is no doubt you are probably confused by the first point. Let's explore both of these issues and what they can teach us about building a better body.

Precision Eating, Precision Results

There is a saying that goes around the world of bodybuilding. To paraphrase:

The more precise the eating plan, the more precise the results.

If you want to get extremely shredded then you'll need to run an extremely tight and precise diet. If you just want to lose weight, and aren't going to obsess about maximizing muscle gains while reducing fat, then your diet plan can be a lot looser.

Think about it like this. If you want to drive from California to the East Coast, but aren't concerned with precision, then you can just following east bound highways. If you want to drive from California to 123 Anywhere Street, Baltimore, Maryland (I assume this isn't a real street), then you will need precise directions. Make sense? Of course.

What Are You Eating? Um, Um, Um

All of the body transformation stories I have read featured a very precise eating plan. The individual ate at certain times of the day, and knew exactly how many calories and grams of macronutrients they were eating each day. Now let's look at the other side of the fence - someone who is in trouble and not seeing the results they want. 90% of the time my conversation with these individuals goes like this:

Me: What does your eating plan look like.

Them: Um, well, I eating healthier.

Me: Do you know how many calories you are taking in each day?

Them: Um, well, um, no. (Or I think...)

Tip #1 - So, the first take home tip here should be obvious. If you want to change your appearance, meaning losing fat while maintaining or building muscle, you must know exactly what you are putting into your body. No ifs, ands or buts.

How can you possibly dial in your diet and induce the proper rate of fat loss if you have no clue what you are putting in your mouth? You can't.

Bench Press

The Search For The Perfect Workout System

Now let's look at the first trend: most of those who made successful body transformations were using sub-par (or even crazy looking) workouts. This doesn't seem to make sense, but if you think about it for a minute some truth starts to float to the top.

It quickly becomes apparent that consistency is perhaps the most important part of the workout equation. Without any weight training there can be no results. This isn't to say that consistency is a guarantee that results will come. Far from it. It simply means that you can't be missing workouts if you expect to transform your body.

The Power Of Progressive Resistance

You've probably heard many times: to build muscle mass you need to get stronger. To show you just how powerful progressive resistance is, consider it's ability to transform the body even when the workout system being used is inefficient. The average workout created by a transformee usually contains one or more of the following structural flaws:

  • Too much volume
  • Poor exercise selection
  • Overworking chest, biceps and/or abs
  • Overcomplication (overuse of tools like drop sets, rest pause, slow negatives when they simply aren't needed)
  • Too many workouts per week

Despite these workout flaws, the trainee's strength additions, combined with a precision eating plan, are creating quality gains.

Tip #2 - Consistency and progressive resistance are the most important factors when it comes to the muscle building process. They can overcome the flaws of some of the most inefficient workout plans, still allowing you to look better.

Take Home Body Transformation Truths

If you want to lose fat, build muscle and transform your physique, you had best:

  1. Develop a precise eating plan - know exactly what you are putting into your body.
  2. Train consistently - don't miss workouts.
  3. Get stronger - push for progressive resistance on every set.

With these pillars in place, you will be well on your way towards reaching your body transformation goals.

Have any questions or comments regarding this article? Please don't hesitate to have your say below.

Posted on: Thu, 06/12/2014 - 23:43

How do we get a good diet plan?

Posted on: Thu, 06/12/2014 - 20:33

What is progressive resistance

Stephen Swayne
Posted on: Thu, 06/12/2014 - 20:28

*Question* I am currently about 280 5'11 and I am trying to figure out a proper meal plan. I am training 5 days a week. No cardio mostly compound movements. I practice I.F and have an 8 hour eating window. I try for 200/200 protein to carbs with about 30 grams of fat daily. I'm seeing weight loss but I also want to build muscle. What do I do?

Posted on: Sat, 01/04/2014 - 07:42

Hey steve thanks for the tips
I have a question
How can I find a eating plan with only 3 meals per day to transform my body and how to find the workout

Posted on: Mon, 10/21/2013 - 15:14

thanks steve for all those great articles. i cant go a day without reading one. i have learned so much from you and still learning.
all the best

Posted on: Mon, 09/23/2013 - 10:42

Hi I am a 38 year old female and at a frustrating plateau. Don't get me wrong...... In the past 2 years i have made progress, losing 15 lbs. I love to lift weights, cardio..... not so much. Anyways, what ever i do i cannot get below 160lbs. I've given up beer, most carbs, processed food, do weight training followed by 20 minutes of intense cardio 5 days a week. My body is changing I am thankful for that.... but what more can I do? On a typical day, I eat a banana and yougart for breakfast, veggies and tuna at lunch, and chicken or some other lean meat for dinner with veggies and sometimes a sweet potato. Suggestions???????

Posted on: Thu, 06/12/2014 - 22:36

Are you eating enough?...

Posted on: Sun, 08/25/2013 - 20:18

Hello Steve, I want to know where to start. I'm 265 and out of shape, and I want to get big like a bodybuilder. What should I do, or where can I get some good info to train like that. I don't want to so much lose my size, but want to lose the fat. Thx

Posted on: Fri, 08/16/2013 - 01:43

Hi,my weight is 90kgs,I m planning 4 a shredding workout,I m an endomorph,presently I m following 1 part per day,5 types,4 sets each with 15 reps,,n 30 running daily,can u suggest me a good diet plan,or workout plan,I wanna reduce to 70 kgs

Posted on: Wed, 08/14/2013 - 12:09

I get a bit confused about progressive training. I log every set I do on all my routines and try and lift heavier the next week , the first set I do at last weeks weight , I tend to go up to the next weight but I either lose form and / or drop reps depending on the exercise , is this progressive or a backwards step ?


M&S Team Badge
Posted on: Wed, 08/14/2013 - 14:44

Here's my suggestion...on each set, try to improve each week over last week's performance. If you can't no worries, try hard next time. If you can, great. Those extra reps are progression.

Doesn't matter really how you structure your sets and weight as long as you try to progress on each set and add weight when it makes sense.

Daud Abdulrahman
Posted on: Wed, 08/14/2013 - 08:48

Hello Steve,

Thank you for great tips. I have a question, is it really possible to gain muscles while losing fat? It looks like you cant do both at the same time, since losing fat you have to be in a calorie deficit. while building muscles you have to be in a calorie surplus.

M&S Team Badge
Posted on: Wed, 08/14/2013 - 10:10

This is a hotly contested debate. I say to focus on the things you can control:

1) Lifting for progression at the gym.
2) Being consistent.
3) Set up an eating plan and then monitor your weight weekly, making adjustments as you go along.
4) Be patient.

There are many "what ifs" in lifting, but we can't control them. We CAN control how we train and eat though.

Brandon Whistler
Posted on: Wed, 08/14/2013 - 08:15

Great read and info!