Let’s face it, we’re all guilty of wanting instant results. Whether it’s slimming down, adding muscle mass, or reaching a specific fitness goal, I’ve come to conclude that are just 3 relatively easy steps to follow to changing your body composition.

  1. Consistency. This is the first and probably most important step. Changing your body composition takes time, and sometimes, lots of it! You can not expect to see results after only 2 weeks of sticking with a program. Measure yourself at regular intervals. I recommend every 6 weeks, and keep a record of these numbers. Your body weight is not the most ideal measurement either. Take girth measurements or better yet, seek someone who is competent at tracking skin fold measurements and get your body fat tested! Your weight and your girth measurements may not change drastically, but your body fat could drop significant, and trust me, you’ll want to know those results!
  2. Progression. You can’t expect to see changes in your body without consistently reevaluating your program, and progressing as you go. The stronger you get, the heavier the relative load will need to be in order to challenge your muscles. Our bodies adapt to the demands placed upon them, therefore it is imperative to keep challenging ourselves. If running a 5k feels easy and you’re consistently finishing in the same amount of time, it’s time to switch things up, and either run a little faster, perform intervals, increase your distance, or change your activity all together. However you decide to progress, is fine, as long as you are continually challenging yourself.
  3. Nutrition. You can train as hard and as consistently as you’d like, but if your nutrition is off, you will not see the results of all of your hard work. Proper nutrition means not only intaking an adequate number of calories to support an anabolic state, but also ensuring that the calories are spread properly among your macronutrients. Or in other words, eating enough carbs, proteins, and healthy fats to promote muscle growth. Our muscles are metabolically active tissues that raise our metabolism which helps stave off body fat. Building muscle is important for men and women, not just for the aesthetic benefits, but for the physiological benefits as well.

As you can see, these 3 steps, all done in unison, are a sure fire guarantee that you will alter your body composition!