Hi there! I’ve been patiently waiting for this blog post… and here it is.

I think the one biggest key to making a RAPID body composition transformation is commitment. You may already know HOW to change your body compposition, but constantly talking about it and not doing anything about it, is not going to get you anywhere. You have to be 100% commited to training and eating the right foods and not just for the short term, but for life!

Oh, and trust me, I am totally guilty of not commiting in the past. That’s what’s different this time. I have joined a team and will not let them down. I am commited to my and my team’s success!

I haven’t done it, YET, but I’ve tried enough times, for years, to know what doesn’t work. Something in my inner consciousness (the thing I like to ignore when it suits me) tells me, “Duh, I wonder if the opposite of what doesn’t work might work!”

Got a feeling that little voice is right.

So, what is it? The opposite of the things that don’t work? A host of thing pop up. Build muscle and let it help melt away the extra pounds. Right. Losing fat while doing nothing productive leads to skin & bones, and malnutrition, of the body and the mind.

But, at the core of it, I think it’s more than that. More than method, process, technique, plan. It’s more base than that.

At it’s core, it’s Being the Boss of Me!

To take action when you don’t “feel” like it. To not let the morning’s excuse pull the covers back over your head. To turn your head away from the cookie plate at work. To deal with the jibes from others who don’t want you to succeed (because it tells them it’s possible, something they do not want to hear). To make the energy pancake rather than grabbing an unbalanced energy bar. All those things. We all know what they are. We all know, in our heart of hearts, when something is GOOD for us rather than BAD for us. It’s nice to have a BFFM around to follow to the good life but we’ll never follow any path that leads in that direction until we tell our ME who the BOSS is.

So, for me, that’s it. Taking charge of my SELF.

Becoming THE BOSS OF ME.

Consistent, disciplined effort is key to any transformation. We lose track, make excuses, give in to temptations….

Ditching any and every excuse for not sticking to your plan and just doing it, no matter what life throws at you.

I haventdone this fully yet but I have gotten so close I could smell it. What it takes is that you truely want it more than anything else. You want it so much that you are willing to put in your dedication, ask for help from those around you, not make excuses. Etc.

Debi G here – new member, old fan
1 biggest key to making a RAPID body composition transformation:
Learning, learning and learning some more has been the biggest key in my transformation (which is never done!)

I am a pretty smart lady (aka nerd) and sometimes I get too smart for my britches – over the many years I spent “fat” (no sugar coating here) I always thought I KNEW WHAT to eat to lose weight, WHAT to do to get fit but for some reason even my faithful attempts failed.

It sounds so simple – eat right, exercise – but there is so much more to it than that. This year I set out on a transformation mission and along the way read TONS of books about nutrition and exercise and what I learned has given me a life I thought was just not mine to have – took off 55lbs and for the first time in my life someone said “I wish I had legs like yours”!!!!!

It’s the constant learning – about body chemistry, about WHY certain foods aren’t good for you or your waistline, about calories and deficits (and even surpluses)… these understandings, this new information ignited the fire for me and I hope I never stop learning!!!

Tom, I hope you don’t mind if I write a little more than a sentence or 2.
I’m sure you already know what I believe…the proper mindset and written, precise goals. Not only for the 49 days, written goals that are based upon a lifetime, 12 month goals, 3 month goals, monthly goals, weekly goals and daily goals. As I wrote my goals I visualized what they would look like and feel like. I see them as if they were already happening or as if I already had my “perfect” body, mind and life. And let me tell you, it works! If you consistently focus on your goals, get as clear and detailed as possible and act as if they are already apart of your life, then you will be unstoppable. I wanted to share a few of the goals I wrote out in regards to how my “Day 98″ was going to look like from the summer 2011 98 day challenge:

~I am in the very best shape of my life mentally, physically, emotionally, financially and spiritually!
~I feel empowered, strong, motivated, focused, determined, beautiful and sexy!
~I am so happy and grateful now that it is August 26, 2011 and I am a size 0, I weigh 108 Lbs and I am 13% body fat!
~I love the way I look in my bikini, my arms are ripped, my legs are toned and lean!
~My legs and butt look fantastic in shorts!
~My bra’s fit perfectly and look great in a white tee shirt(back fat is GONE)!
~People ask me everyday how I got into such phenomenal shape. Women say “I wish I had your determination and will power”!
~I fit perfectly into a size 0 black, tight, short cocktail dress that shows how much I appreciate my lean, fit, strong body!
~I eat 5-6 meals per day with perfect, proper ratios of lean protein, carbs and fat, always on time and at 3 hour intervals!
~I stay well-hydrated and purify my body by drinking a gallon of water every day!
~I am celebrating the 4th of July with clearly visible abs!
~I thoroughly enjoy my 3 treat meals per week. It’s more than enough to satisfy my taste buds!
~I love my workouts that I do every day. I feel amazing, refreshed and energized for the day!
~I feel fantastic when both men and women turn their heads when I walk by!

I think that the answer to “what is the biggest factor” in any kind of personal transformation is you.

In respect to body transformations it is really no different.
ANY and ALL statements have to include this word… it is what YOU eat, what YOU drink, how much effort YOU put in, how much commitment YOU have.

The common denominator is YOU.

just downloaded, time to get started

Dedication. Consistency. ALWAYS have a eating and fitness plan you can turn to EVERYDAY! A support group, if you need outside motivation, always helps.

As a trainer, I always told my clients, “Your mind is the first muscle you need to train.”. Getting fit is a decision. It starts in the mind. Staying fit is a decision. It lives in the mind. Everything you do, starts with your thinking and your attitude. For me, if my mind isn’t in check, my body never will be. I need to have the tools in place MENTALLY, to ensure I reach my goals PHYSICALLY. It is no mysteray that our mind and body are HIGHLY connected. In order for me to make a BODY transformation, I have to have a MENTAL transformation. In order to have a mental transformation, I have to use the correct tools, that include proper education, in addition to a CONSTANT flow of motivation and positivity, hence my decision to join the BFFM community and embark on the Holiday Challenge. I truly believe that Tom has created a support network that supports the mental support needed (through the BFFM book, bulletin boards, blogs, newsletters, team support, etc) to drive a body towards a healthier lifestyle. Whether you have lived on the couch for 25 years or have just completed a fitness competitition, getting/keeping your mind in shape always comes before getting your body there. So there you have it. The 1 biggest key to making a RAPID body composition transformation for me is to ensure I have the right support for my mind. Looking forward to reaping the benefits from the BFFM community! Happy Training!

“To achieve something you’ve never had, you must do things, you’ve never done”

Writing down your specific goals. Having a goal card and look at it everyday. Not sure if that is the specific answer your looking for, but I know it helps keep focus.

Easy – FEEDBACK. You can’t make intelligent progress without valid feedback. Feedback keeps you focused and it gives you want you need to know to keeps you heading in the correct direction. It educates you. It can motivate you. If nothing else, it tells you (often like a much needed slap in the face!) what you probably already know…it’s time to step it up.

There are lots and lots of things that one can do to set oneself up for success at a rapid body composition change but without feedback, you’ll be going at it with your eyes closed. How many of us are any good at finding our way with our eyes closed?

What do you believe is the 1 biggest key to making a RAPID body composition transformation?

DESIRE!

I believe DESIRE is THE biggest key to make a RAPID body composition transformation. You can have all the knowledge in the world but without the desire to do it, you will eventually fail.

You have to want success bad enough. You have to want it so bad like you need to breathe!

I have had success and failures throughout the last year and a half of my fat loss journey. I have found that when I am in my low points, it is because I had lost my desire. I am going through a low point right now and I feel that this transformation challenge is just what I need. I need it so bad. I have lost 55 pounds and gained back 8. I DO NOT want to go back to the way I was. I need you to help me again! (My plea for a most wanted free membership and your book

Knowledge is important but not as much as applied knowledge.

Motivation is vital but not as much as accountability.

So, it must be accountability then. Accountability to oneself and to others.

I’m going to say the single biggest key to making a rapid body transformation is giving myself permission to be successful.
I have completed two body transformation contests in the past, and both times i had some success, but nowhere near what i had hoped.
This time, (and i’m putting it in print here for all to see), I give myself permission to be successful–to reach my goals or better!

The biggest key to making a RAPID body composition transformation is … A solid plan!

You cannot expect to get the results you want unless you have a definite plan of action. That includes both a set dietary and training regime.

After all, “A goal without a plan is just a wish.” ~ Antoine de Saint-Exupery

I think it comes down to laser like commitment and focus. I’ve transformed my body in past only to relapse, but on next attempts I’ve had so many distractions and other distracting priorities (e.g. finances, or relationships). And with those diluting the focus on fat loss and exercise it spreads your focus too thin.

I think you need to prepare yourself and if possible clear distractions and set your self up for success. That combined with accountability and setting realistic expectations.

You need to turn fat loss in to a must, instead of a should.

To stop with negative self-talk.

I start with the best of intentions. I “GO BIG”, but I still fail miserably every time. I have tried SO many times, but usually I fail pretty quickly.

I would say I am highly motivated. I used to think I was just lazy, but now, after 36 years, I think it is more at work. I think if I could get rid of the little devil on my shoulder who whispers that I am a BAD, BAD person, and I should be thinner and stronger, that would make a huge difference.

I believe in hard work and consistency, and that is only possible if one does not drag oneself down with the negative ways we have of judging our bodies and our performances.

I am so hard on myself. Why can I not apply this to being consistent and resisting temptations that go against my goal?

All the negative self talk makes some of us (i.e me) want to escape that reality every now and then and it´s done in a bottle of wine or chocolate cake. Who would want to live in that reality all the time, really?

Therefore it´s one step back and one step forward all the time. I think this one change to all positive self-talk would make a big difference.

For me it’s definitely that I’m mentally and emotionally WILLING to change! I’ve done last year’s holiday challenge and have successfully burned fat and created a healthy body. But I have never been this small in my adult life and was overwhelmed by how it felt. It was like a shock to me.
Now I have done the emotional and psychological preps that I need to change my body for good.

Let the holidays begin!

Recognising that every day requires commitment. Day 30 is as important as Day 3 and deserves as much attention to attitude, planning, nutrition and exercise.

Biggest secret is MEASURE EVERYTHING!!
- MEASURE your starting weight, starting body fat
- MEASURE your goals
- MEASURE your motivation to meet the goals
- Measure your Today Daily Energy Expenditure
- Measure out your daily deficit
- Measure your daily activity
- Measure what you put in your mouth – food, macronutrients, water
- Measure how much weight you lift
- Measure how much you sleep
- MEASURE YOUR FEEDBACK
- Measure your circumfrences….I could go on, and on!
If you don’t measure, you don’t know where you’re starting, where you’re going, whether it’s working, or what you can do to keep the burn going!

The #1 biggest key to a fast body transformation is having a plan.

I got married in May this year. In order to maintain my figure between January (when my dress was fitted) and May, I created and followed a nutrition and exercise plan using BFFM principles. The dress fit better in May than the last time it was fitted because I dropped to 18% body fat.

Haha funny you should mention it–I have gone off the reservation and organized a “Burn the Fat Challenge” at my martial arts school. Got 10 people so far and I’m working in BFFM as a highly recommended textbook and the Inner Circle Challenge as options for better results. We’re gonna have some fun!!! (and I’m also doing the IC Challenge of course)

For me the #1 secret to rapid body transformation is TEAMWORK! It’s not only the accountability, but it turns the hard work into fun. I look forward every day to seeing what everyone’s doing and try my best to hold up my end and set a good example.

Preparation. Once you’ve picked a plan, you have to do everything you can to set yourself up for success. Batch cook on weekends, prepare plenty of grab-and-go meals/snacks that fit within your plan, make sure your workout clothes are clean and easily accessible, go to bed early if you need to get up early to work out.

Once preparation is part of your routine there’s no excuse NOT to get fit.

What worked for me in the past were two key things:
1) Setting the goal, and flicking the switch in my head to commit to it. This was the single most important thing, as it kept me focused on what I wanted to achieve.
2) Consistency. Keeping my goal in mind kept me focused on my diet and my training to constantly reassess my position.

belief that YOU CAN TRANSFORM no matter what. Without that, it will never happen.
Thanks Tom

Two years ago I found out my husband and father of my two (very young children) was having an affair. I kicked him out (yay me!) but was then facing the situation no mother likes to contemplate – being forcibly apart from her children for a significant part of their lives.

At first I sat and cried whenever we were apart. Then I started running. Running became training for triathlons, and an interest in nutrition and fitness became my lifestyle.

Two years later I am fit, strong, 40 and an Australian size 8.

And then I found the BFFM website and realised that despite how far I had come, there was more! I wanted to look like the amazing people who had made the transformation.

Every Monday I ‘started’ my own transformation, and by the Friday I had given up.

Why? Why wasn’t it working.

I realised that although I am good, I am not yet exceptional. And that to me is the key – the one thing that separates the successes from the failures.

I am disciplined, I am driven, I am focused. But only ordinarily so, not exceptionally so. And that, to me, is the one thing you need to be.

Once you have been through the transformation and out the other side you can genuinely claim to be exceptional. In so many areas of your life.

I have never been exceptional because I’ve never known how, or at what I could possibly be, but BFFM has given me the insight. And that’s the one thing I think is the key to a rapid transformation – be exceptional in every area.

Can’t wait!

Support. Rapid goals can include extreme changes. Having a support group – particularly like minded and/or knowledgeable can make the difference between success and failure.

They can’t do the work for you. But they can be there to help push you forward when you need it most & you can do the same for them!

I believe that you must not tell yourself that you cannot eat something specific. If you do it seems you crave that item ever more.

Biggest secret? A balanced calorie deficit along with an exercise program you can commit to.

Regards – Roger

The biggest key to a rapid body transformation is two simple words, but those two words mean a lot of hard work. I CAN. I CAN get up every morning and do 30 to 45 minutes of aerobics. I CAN lift weights three to four times a week. I CAN do aerobics again every evening for 30 to 45 minutes. I CAN eat clean 95% of the time. I CAN forgive myself if I have a temporary setback and I CAN get right back on the program. I CAN use willpower to eat healthy and clean during holiday parties and family get togethers. I CAN stay away from alcohol for 49 days. I have failed many times in the past. Not this time. I have a positive attitude and I CAN do this. This 55 year old dog is about to show the world what he CAN do in 49 days. I CAN see myself with a body like Tom’s !!!

Still a work in progress, but here is my answer:

The biggest key to making a rapid body composition transformation can be summed up in one word, Planning.

In the past I have found that my greatest success in anything I set out to accomplish was done through proper planning before I even started. In achieving a rapid body composition transformation, one would not only establish an overall plan for accomplishing their stated, written, goal, but would require daily planning of nutrition, workouts, and mental preparation, as well as planning for potential setbacks. Without proper planning one just wanders aimlessesly in the gym, eats whatever’s available, and simply gets caught up in the moment.

However, when one plans, they make the best use of their time in the gym, they have planned out their meals for the day so they know exactly what they are eating, and they plan to make time to well . . . plan.

It’s been said that people don’t plan to fail, they simply fail to plan!

If you know exactly what you want, your unconscious mind will get busy helping you to do what is needed to get there!!! Plan for success, and it’s yours!!!

Consistency in your attitude. It’s what all the winners of the past have always had/done

The ability to forgive yourself and move on as planned if you “fall off the wagon” or get distracted.

I think the biggest secret is that you need to make the commitment to change your life and work at it from all angles. Diet, workouts, sleep, stress are all major factors and you have to get outside your comfort level and change the way you think about things. You need to get intense and find that drive within to be the best you that you can be. Set goals for yourself and when you reach them come up with a new one.

I haven’t accomplished this yet. I am doing my “pre-challenge” mental workouts already though. I believe my key to success is going to be finding the “why”. The motivation to accomplish the goal, the overwhelming want to do this, needs to be there to overcome the inevitable challenges of “how” to do it. The rest are details and as important as those details may be, without the “why” to fuel the fire no amount of planning, knowledge, or technical information will produce the results. There will always be the proverbial monkeys and a gremlins working against any plan, you just have to be more invested in achieving your goal than they are at stopping it. (A supportive group like the IC will come in handy to keep those spirits up!) Know you will succeed, and you will.

Alicia LaPorte here…I think the 1 biggest key to making a RAPID body composition transformation is desire, meaning how bad you truly want it. You can have all the books in the world telling you what to do but if you don’t want it bad enough, you won’t do everything in your power to get it. If you don’t have the desire, you will be able to quickly talk yourself out of going to the gym and justify eating all the bad food you love. However, if you do have the desire, you will be excited to go work in the gym and love eating clean foods.

The most important thing is to start with a good plan and clear goals! If you’re trying to figure it out as you go along, you’re going to waste a lot of time and feel a lot of frustration. And your plan has to be *your* plan, your goals have to be *your* goals.
After that, stick to the plan. Don’t let bumps in the road derail you. Life happens, things don’t always go the way you thought they would or think they should, but no matter what, you keep going. If you get off track, you get back on track, forgive yourself and keep working the plan.

For ME – eating enough lean protein w/ lots of fibrous veggies – anything else I eat is just a bonus food. Now I need to eat MORE (lean protein & complex/starchy carbs) to build muscle while I ramp up my weight lifting (my cardio is a given !!) to get the body shape I am after !!

Hello Tom, hello everyone who is reading this, my name is Radu and I’m writing this from Romania ( please excuse my english ).
I had my ups and downs, I’m definetly not a succes story (yet) , so here are my thoughts about this :
The number one thing you need to solve this question is dedication, but what is dedication ?
Well , it’s like a puzzle , everyone has pieces of that puzzle , the more, the better.
What are those pieces of the puzzle ? They are :
- Love : When you dedicate yourself to something, it means that you love it . You love to gain knowledge about it, you love to put effort in it, you love everything about it .
- Discipline : You gather the strength to commit yourself to what your doing, planning, you try to respect your plans, maintain an order and never fall behind .
- Self-Awareness : You need knowledge, you need to know where you are and you know where you want to be . If you don’t know where you are and where your going then you
won’t know when you will reach your destination or what that destination is .
- Willpower : It is the will of the mind that pushes your body forward, trying to reach your goal.
- Courage : Or guts, or doing the right thing even if your scared, you put your fears aside and head towards your goal .
This about covers it , cya people and hope you complete your puzzle ^^ .

Commitment, and through commitment, a “fallback” plan when things don’t go exactly right. For instance, if you can’t work out in the morning, have a plan to do it first thing after work.

Obviously knowledge is power – you need to know the “how” of it all and goal setting is key so you know what you’re aiming for… But NONE of it matters without CONSISTENCY. Each day waking up and no matter how you feel, taking a few more steps in the direction of your goals. You could train & eat like a machine half the time but if you’re a pig the rest of the time, it’s not going to count!

I think the biggest secret to rapid body transformation is using a proven plan that has shown results for thousands of people in the past.

Wanting it more than the alternative. Wanting it more than the piece of chocolate cake or sleeping in instead of going to the gym.

Time…this probably relates to another category such as planning..and goals…however i find if i set a time each day the same time to do workout that i stick to it more. and people become to accept this and know that this is your time. it’s like when the doctor prescribes and recommends taking meds the same time everyday you do that don’t you. (and yes the same thing if you miss a dose go to the next, i dont tend to beat myself up so much just press on). is it thee most important…but i hear it a lot ‘i don’t have the time”.

Making sure that you step outside your comfort zone every single time you train, so that you are pushing harder than you pushed before, whether it’s cardio or strength training.

DISCEPLINE!! Discepline, commitment, accountability to nutrition and exercise. You MUST stay disceplined the entire journey and keep a positive mind set…if you fall back a moment and miss a workout or cheat on meals, get your mind back and stay DISCEPLINED TO YOURSELF. Visual and mental pictures help the mind set as well. I workout and visualize my body how it will look in a couple weeks and I know it always does because i’ve done it before. Ive’ done it before WITHOUT such discepline and have failed. Think of your body from the moment you wake up in the morning til you go to sleep at night…and sometimes dream of it!! This will keep you motivated to eat according to your goals and you will look forward to your workout!! DISCEPLINED MIND…very powerful!!

I think that the answer to “what is the biggest factor” in any kind of personal transformation is my own thoughts and feelings about myself.

We are all different individuals and one size does not fit all. It has taken me years and years of trying what works for me. It’s definitely not about the scale. I can weigh 140 pounds with no muscle and be in a size 14, or I can weigh 140 lbs comprised of muscle and in a size 6.

But, like I said above, it all starts in with your mindset and goes from there. It may sound like alot of hooeey unless you’ve seen just how powerful our thought can be!

The number one key to rapid body composition transformation is a life-style change – It’s not the latest fad, crash diet, fitness craze, supplements, or steroids.
The life-style change for me included a non-additive, all natural macro-ingredient diet. They say it takes 30 days to develop a habit. I just did a life-style change for 40 days, and felt great! (I was inspired by the documentary “Fat, Sick, and Nearly Dead” to make that poor eating habit change.) I’m turning that corner of 40 pretty soon. I did a 40 day combined Daniel-Fast/ Juice Fast challenge for myself. I did the first 10 days with 4 friends for accountability. I finished it, and then continued on, targeting my spiritual, emotional, and mental health.. and now am ready to take it to the next level with this new physical challenge. I’ve lost the weight, met my goal, but now I need to exercise the muscle. The mind is a powerful thing! It’s amazing what you can do if you put your mind to it!

I believe the biggest secret to rapid body transformation is making a decision, that come hell or high water, you will do what it takes, no matter how you feel, you WILL reach your goal. When you mess up on your nutrition you get right back on track, can’t get to the gym? You do a home workout. Don’t feel like it? You do it anyway, knowing that the feeling will pass and you will feel proud you did it later. Not stopping no matter what happens. Becoming adaptable to situations and have a “what can I do”? attitude. I guess this all comes down to mental resolve.

I think the biggest factor in rapid body transformation is having a motivating and supportive group of people (or even just one other person) helping you along the way. You can have all the knowledge of muscle building and fat loss already embedded in your mind so that you even dream about nutrition and exercise, but until you put it all to use, it does you no good. And from my experience, when you go it alone, you tend to either slack off so much that give up, or you simply do just give up because you don’t want to do the work.

When you are working with someone else, or preferably a group of people, it is much easier to stay on track. I’ve even noticed this in group exercise classes as opposed to doing home cardio workouts. I have cardio kickboxing DVDs that I love, but I can press pause, take breaks, or push stop anytime I want to. But when I am in a cardio kickboxing class with a group of people at my gym, I keep going the whole time without stopping (unless I need water, of course) because I want to be the best I can be in front of other people. I think it is the same for a body transformation, because when you are being held accountable to other people, you are more likely to stay focused, stay courageous, and put to use all that knowledge that you have gained in nutrition and exercise. Also, you can gain even MORE knowledge from your partner or group since we all have different backgrounds and experiences. If you are always learning, you are always moving forward!

So for me, the secret is to get with someone else who will keep you motivated and give you support the whole time through bad and good days. Other people are much better at keeping me focused than I am at keeping me focused. Because if it were up to me and only me, I would have been at my goal years ago as I have the drive and know-how to get there already!

My success on the last 98 day challenge was due to:

FOCUS.

FOCUS – on your goals.
FOCUS – while working out, avoiding distractions.
FOCUS – on my nutritional targets while others around me were’nt.
FOCUS – on each day one at a time.

Make your plan and then FOCUS on the journey. You can’t fail.

Rocco

Hi Tom

I’m just a beginner at all this and have been overweight and unfit my entire life and constantly on a diet since I was 11 – I’m now 42. Now, its time to change once and for all….. and your book and emails are really helping me to achieve this.

I believe the single most important factor to making a rapid body transformation is self-belief. If you TRULY believe you can do it, then you gain the determination to do whats necessary i.e change diet, exercise hard, and blow off negative comments or pressures. For the first time in my life, its time to listen to my inner self and ignore ‘helpful’ comments from others such as ‘you were meant to be this way’ and ‘one cupcake won’t make a difference’. Hell yeah!!!

GOAL SETTING!!! Right before I began the BFFM Summer Challenge I wrote out my lifetime goals, 12 month, 3 month, weekly and daily goals of what I will accomplish. What I did differently than what I have done in the past is to go beyond simply writing words on a page. As I wrote my goals I visualized what they would look like and feel like. I saw them as if they were already happening or as if I already had my “perfect” body, mind and life. And let me tell you, it works! If you consistently focus on your goals, get as clear and detailed as possible and act as if they are already apart of your life, then you will be unstoppable. I wanted to share a few of the goals I wrote out in regards to how my “Day 98″ was going to look like:

~I am in the very best shape of my life mentally, physically, emotionally, financially and spiritually!
~I feel empowered, strong, motivated, focused, determined, beautiful and sexy!
~I am so happy and grateful now that it is August 26, 2011 and I am a size 0, I weigh 108 Lbs and I am 13% body fat!
~I love the way I look in my bikini, my arms are ripped, my legs are toned and lean!
~My legs and butt look fantastic in shorts!
~My bra’s fit perfectly and look great in a white tee shirt(back fat is GONE)!
~People ask me everyday how I got into such phenomenal shape. Women say “I wish I had your determination and will power”!
~I fit perfectly into a size 0 black, tight, short cocktail dress that shows how much I appreciate my lean, fit, strong body!
~I eat 5-6 meals per day with perfect, proper ratios of lean protein, carbs and fat, always on time and at 3 hour intervals!
~I stay well-hydrated and purify my body by drinking a gallon of water every day!
~I am celebrating the 4th of July with clearly visible abs!
~I thoroughly enjoy my 3 treat meals per week. It’s more than enough to satisfy my taste buds!
~I love my workouts that I do every day. I feel amazing, refreshed and energized for the day!
~I feel fantastic when both men and women turn their heads when I walk by!

* Every day I go over my goals and adjust or add to as I feel necessary. Currently, I am in the process of completing my goals for your BFFM 49 day Holiday Challenge. I am so stoked about what my body looks like and feels like within 8 weeks from today. I expect the same or better results than I received from the 98 day challenge. What’s the secret? A combination of the proper mindset and goal setting!

“I’m still a work in progress, not a success story, YET”….but….the #1 biggest secret to rapid body transformation is INTEGRITY WITH YOURSELF. That means making your mind up to follow through on your commitment to make the changes required to be successful in your own body transformation and not waiver one iota….JUST FRICKEN’ DO IT!!

What do you believe is the 1 biggest key to making a RAPID body composition transformation?

I believe the biggest key to making a rapid body composition transformation is one’s ability to believe in your success and to make the personal commitment to acheive the objective. To beleive so strongly in your commitment that failure is not an option. Once a person has established that commitment everthing behind it in the way of food consumption, exercise, cardio is secondary. The commitment and the vision must come first.

I believe the biggest thing needed for a rapid body transformation is just that (i believe) the mental acceptance that you can do it that you will do it that it is inevitable.

I believe the biggest secret to RAPID Body Transformation is reminding myself of my goals, constantly. When the craving for junk food arises, or the plate of cookies is staring me in the face, asking myself the question “will this get me closer or further from my goal?” will keep me on track.

No doubt, there are only a few items, when combined together, will produce a measurable, greatest physical transformation in a 49 day period.
Not in any specific order; however, a clear formula needs to be comprised of goal oriented consistency, faith in the goal producing the said results,
always challenging your best efforts, a circuit of the best researched exercises X 3, and capping it off with a very high order nutrition plan that favors easily absorbed protein.This formula is backed up, with considerable scientific research and that adds the component of believe- ability, which makes it work. There is a very necessary requirement of equal rest, so the muscles can grow and repair themselves.

I’ve been that this for a while… I’ve accomplished so much, but also backslid to my highest weight. Ultimately, I know why I haven’t been successful in maintaining my weight loss and why I haven’t gotten to that dream body. It all comes down to the 1 biggest key to making a rapid body composition transformation: Believing that your dream body is achievable.

Forget genetics. Yes, they’re important and you have to be realistic, but anyone can get lean. Anyone can melt fat off. Anyone can build lean muscle. The key is believing in yourself. When you get to that point you can achieve anything because every step you take will be in the direction of getting you to where you want to go, as quickly as you want to get there.

Since the end of the summer competition, I’ve been training myself to believe it’s possible…and I’m ready for the Holiday Challenge. I’m going to achieve my dream body.

In a word….commitment…to a proper diet and exercise program. Not to mention sufficient rest and sleep. Starting a program and seeing it through is just the beginning….staying consistent to a healthy lifestyle should be the reward!

Weekly Accountability! Doing this contest over this past summer helped me stay focused on my goals every single week because I had to weigh in weekly. Weekly my numbers told me if I was on track. The numbers don’t allow for excuses, they are just there in black and white. I can’t wait to do the 49 day challenge and reach my goals over the holidays!!

I think that the number one key to RAPID body transformation is having a compelling reason. That could be a health crisis, an upcoming event, a contest. Hopefully in the process the intrinsic rewards of feeling so much better keeps you on track long after you have met your initial goal.

support

Did this last year and it was the greatest. The weekly measuring really helped me stay motivated.

Getting you’re book and follow your advice, just that simple. :-}

‘Constancy of purpose is the secret to sucess” said Benjamin Franklin & this applies to fat loss also. Having a constant focus & effort, be it with nutrition or exercise is the secret. Achieving fat loss in a short time is like studying intensively for an exam. You have to make a time-table & follow it strictly & intensively or you will fall short. Achieving fat loss is more in the mind than in the body.
I am a 46 yr old who was overweight. I followed BFFM strategy and lost 15 kgs & dropped from 38% fat to 15%,. I look & feel good & get compliments, but I am not yet satisfied. I look very good with my shirt on, but I want to look awesome with my shirt off. I can see the outline of my abs in certain light conditions, but I am nowhere to being ripped & I have some fat sticking around my lower abs. I have realised that passing an exam or getting a first class is easy, but topping the exam requires much more effort & focus. I will post my photos once I can proudly pose without my shirt on your blog & I can’t wait to get there. Thanks for your excellent guidance Tom.

i reckon it is setting measurable achievable goals. Everything you do comes back to what your goal is. Lose weight,bulk up without knowing your goal you can’t take the right supportive action. You need to be able to adjust what you do (ie eat less, more cardio, trainig split) on the basis of how you are tracking against your goals, and you need to review and update those goals as you achieve them.

GAIN a deep, educated understanding of the science of body transformation, CHOOSE to believe it can be applied to YOUR body, then JUST DO IT. It works. Every time.

The only way to change anything is to be so totally committed that absolutely nothing can get in your way. When I have changed anything I have been completely devoted to the challenge. I know what I have to do and I do it. No holds barred. And when demons present themselves I face them no matter how convincing they are. I am ready for this challenge. I haven’t done anything really hard in a long long time. Some challenges choose you and some you choose. I choose this one. I want to remember how strong I really am.

The one biggest key to making a rapid body composition transformation is deciding it is the single most important goal in your life – putting it ahead of everything else. With that mindset nothing will side track you. Every day envision that body you want to have and let nothing get in your way.

I think the key to success is to have a plan before you start. You’ve got to have your nutrition plan lined out. You need to know what your resistance training is going to be and also what your cardio routine is going to consist of. Then map out who your support structure is going to be for when time get hard because they will. If you fail to plan then plan to fail.

The single most important factor in achieving your goal of transforming your body is COMMITMENT to a plan and sticking to it

Patience that commitment will achieve results longterm, despite day to day hiccups.

RAPID body composition… biggest key is committment to the program. You can’t afford to have cheat days, free weeks, drinks with your friends once a week.. you have to eat clean, follow Venuto’s advice and go from there.. December 1st will be first day of the program… yep, plowing through Christmas time with a committment to eating healthy, working out and doing great… why wait for New Year’s?

Discipline, Discipline, Discipline…

I believe the biggest secret to rapid body recomposition is mindset. As stated by some others, your mindset must include total commitment to setting new habits and creating a different lifestyle that will allow you to both tranform your body and maintain the new changes after the transformation. You have to completely WANT the new you to be the best you possible. You have to want this more than all the crappy habits that have brought you to your current state in life. BE the best you possible, now go do it!

The key is determination to change.

I believe the 1 biggest secret to rapid body transformation and that most people seem to struggle with is ‘DECISION.’

I have personally struggled with making a ‘constant decision’ to wake up and purposefully do actions that propel me towards my goals quicker. Yes, there have been times when I have made the decision for a time but that period seems to eventually come to an end just like a season, but there needs to be consistency for lasting results.

I know from experience that once a goal has been achieved it just causes you to want to keep going but even then a decision must be made.

Every day we make decisions.
We just need to make the right ones,
life-giving ones,
apply consistency as a promise to oneself, and
to have tenacious perserverance.

Your question is what do I RAPID body composition transformation? Biggest secret is to thrive your goal and stick with a commitment.
Orangize your meal plans and write workout daily. Reread your paragraph why you want to change for better.

measure all your body composition. Working on body part you really want to be fit such as lost fat, lean, or gain muscles. Body changes from soft to rock, see the difference with muscle growth and lean. Feel lot of energy and totally new person is all the matter. positive attitude changes for better.

You know where to start with your work out and mainly focus on “must” having protein 5-6 meals. Dont omit carbs complex or good fats. It needs all balance along with PROTEIN. Protein is the key!!!
No more junkies more than once per week. Nutrition is the key!

Exercise 2-3 weight training or resistance training PLUS do cardio for only 20 minutes with high intensity and one day is low intensity. 3-5x/weeks.
Wish me LUCK! Grin

I believe the answer is holding yourself accountable to someone(s) else. When you have to answer to someone else, say in a weekly call or meeting, I think you’ll dread giving that person bad numbers. I feel this keeps you focused and more on target! It definitely works!

strength training

Following a very strict diet avoiding all processed foods, sugar, wheat and any other high glycemic foods that raises your insulin levels that prevents you from burning fat. Working out 4-5 times a week using the combination of some kind of resistance training with weights and your own body weight, coupled with interval training of some sort to help stimulate a faster metabolism for your body to burn more fat after you;re done exercising.

Become a problem solver. By which I mean converting every single tiny or huge difficulty, objection or block that you come across into a challenge! Internal blocks as well as external ones. Grasp those No’s, Can’ts, fears or doubts and make it your mission to find and use the best solutions to counter these challenges. Have fun and feel the satisfaction which comes from taking them on! That’s what brings goals closer, the determined use of brainpower and strength of action. Instead of that old saying ‘These things are sent to try us’ every time think: ‘These things are sent to TRAIN us’.

Hi Tom. The biggest secret to rapid body transformation:

Belief in yourself! As cheezy as that sounds, it’s the most crucial element. You’ve said it before, body re-composition is simple but not easy. Your plan is doomed to fail, if your mind-set isn’t right. i.e. You don’t really believe and trust yourself. Or perhaps you don’t feel you deserve the reward that will inevitably come from executing your plan daily (& hourly) until your goal is reached.

The biggest secret to any rapid change is too get enough leverage on yourself to change. My secret is I’m going to write out a post dated cheque to the most unworthy charity I can think off and then give that cheque to someone to hold.

If I don’t follow through with the program I want them to mail the cheque to that charity to cash. If I do follow through I get my money back. Now that’s leverage to take action.

One needs to have purpose. There has to be a “why am I doing this?” answer that really matters, whatever that answer is. Improve health, appearance, social life, participate in otherwise inaccessible activities, etc. If it’s not “life and death,” it can be hard to maintain motivation. Small “tastes” of whatever the purpose is should be converted to intermediate goals and there should be a source of feedback and confirmation that is external and trusted. Few have the will to go it alone.

I believe that the MOST important and relevant thing to start a real transformation is DETERMINATION.
To have the determination to stick with your program and goals, to have the determination to go and do the right thing whether you dont wake up that specific day when you lack a bit of motivation.
I believe determination resumes what is the program all about.

BELIEF

I would say the biggest key is focus. You have to have your eye on the prize and really concentrate on getting there. You have to plan ahead and keep records, tweaking and changing as you go along to make sure you stay on target.

The decision to make a change and consistency.

Hey Tom! Wow, what a GREAT giveaway – how could I waste this once-in-a-lifetime chance? No way!

Well, here I go! What’s The 1 Biggest Secret to RAPID Body Transformation? It’s ACCOUNTABILITY.

You can have the best fitness coach, the most amazing nutrition plan, the most effective workout routine – custom-tailored, especially designed for you and ONLY for you -, but when you’re all by yourself and you’ve got nobody else checking up on you, you can lose perspective and stumble (I prefer not using the word ‘fail’).

I’ve lost 85 lbs so far, and I still have at least another 40 to go. I can tell you this (I’ve learnt it by experience): any road (including a fat loss journey) is easier to go through with the right partner/s. Somebody who, at the end of the day, is there for you, to share both success and… and hard times.

Now, I pray that I’ll find my name among the winners! Wow, Tom – I will show you and the entire world where I can achieve in 49 days!

In answering that question, I would have to say, nutrition. If you dont watch what you eat, all the working out in the world is not going to help you achieve a “hard body” or the “ripped abs”,,,,,,,,,,,

Accountability is the number one thing. To be accountable to yourself and your priorities, but also to be accountable to others, which is why the BFFM Challenges are so effective. Layers of accountability are set up with the individual and team entries and the weekly requirements of posting stats. Without tha it would be so easy to lose momentum. ~kim~

I think that the number one key to RAPID body transformation is 100% DEDICATION
Dedication…To go to the gym per schedule
Dedication…To follow the eating guidelines Tom’ lays out
Dedication…To measure everything going in your mouth
Dedication…To do your best
Dedication…To not fail
Dedication…Take it one day at a time
Dedication…To stick to your goals.

I believe motivation, and especially the mental toughness componant of motivation is the biggest key to transformation. It follows that the toughness comes from a strong belief and the ability to visualize where you want to be.

Knowledge is power. How can you make a true transformation if you don’t know how? Knowledge includes understanding nutrition, exercises, how to make a plan, how to write out valid goals, who to recruit to assist you in your goals, how to keep yourself accountable, etc. You can have all the desire in the world, but lack of knowledge might keep you on the treadmill at a slow pace for two hours per day thinking that’s the way to go.

You need to have a concrete goal that has a hard and fast deadline. For me, it usually is a specific big, hard climb (mountaineering); for others, it may be a competition, or a wedding. If the downside to not meeting the goal is potentially “very” bad (injury or death from not being in shape for the climb, losing to someone else, or looking bad in your wedding dress, while the upside to meeting the goal is very desirable (succeeding in the climb, winning the competition, looking great in all your pictures) the motivation to stick to your plan is huge.

An attitude that is not all or nothing.

The one thing that resulted in the biggest body composition transformation for me was lifting heavier weights with fewer reps. once I started to max out at just 6-8 reps instead of light weights/high reps, I saw the biggest results in my whole fitness life.

Although “I’m still a work in progress, not a success story YET” but……I believe the Biggest Key to making a RAPID Body Composition Transformation is……Having a Solid Plan.

• Set your goal
• Define how you are going to get there – Nutrition – Workouts – Cardio
• Look ahead in your calendar & mark any potentially difficult social events so that as you get closer to that date you can plan ahead. Whether it’s menu wise if eating out or just going in a deficit prior to the event to offset the calories & then bookending with a deficit after the event to get back on track.
• Watch your stats every week and adjust if needed or keep things “as is” if metrics are showing improvements.
• Only change one variable at a time so you can gauge if it is working for you.
• Try to string as many “forward” days as you can.
• Once you’re on your way the momentum and the progress is what keeps you motivated

There is no such thing as rapidly burning fat unless you set your mind to it for 100% success. You have to set up your goals in life in short bouts at a time. the key is to train your brain to make it do what you want it to do. Make the ultimate commitment and stick with it. Losing weight is one thing but to seriously build muscle and get your self into shape all revolves around the same commitment. It takes hard work and a strong desire to make things happen the way you want them to. It is good to involve your friends to help both of you to gain the same sucess but it is ultimately your own decision to make it happen. You have to change your lifestyle for a permanent body composition. Nothing else is going to make it happen

Support. Was going to say ‘how bad do I want it?’ or ‘focus’ or ‘diet plan’ or ‘exercise program’; but like most of life’s patterns it usually takes internal AND external forces to change to a new state of balance. Support works better than no support.

Hi Tom,

My #1 secret to rapid body transformation is the SYNERGY of the following
1. Strength Training
2. Right amount of Cardio
3. Clean Nutrition
4. Mental Strength to be disciplined and committed.

If any of these is missing, the SYNERGY is broken and it decreases the speed of body transformation.

Arun

Transformation is accomplished with calorie deficit, working muscles to burn fat, thinking yourself changed, being positive and having motivation or support from others.
Not been very successful at this yet.
Negative self talk and thinking it is too late for me doesn’t help at all.

I believe attention to the details is the one biggest key to real body transformation. I am still a work in progress; but every time I have paid attention to the details, my progress has been faster and more consistent.

Carb cycling

Having a committed goal is the biggest secret to rapid body transformation. Without commitment, a goal is just a dream, not a destination. Successful goals require research and planning, checkpoints along the way, feedback, and a willingness to adjust based on results along the way.

Can we answer in the form of another question?
Kidding,

As much as I’ve learned in the past year and a half of slowly losing weight I’ve finally (Literally right before knowing of this question/blog) answered what is the key to rapid body composition transformation. That’s personal glory.

At the end of the day the only person I can trust to tell me that I did a good job and that I pushed myself, is me. My personal glory means I don’t brag to anyone, I don’t need to show proof to anyone. When I go to bed and I say that I look fantastic and that I’m going to beat myself in competition tomorrow and the day after and every day. Everyday. When I am in the best shape of my life everyday.

When you can praise yourself and hold yourself up and you don’t need acknowledgement from anyone for living a healthy life than you hold the key to a rapid body composition transformation.

-Thanks for being awesome Tom.

Reflection is the one biggest key factor in making a rapid body transformation change. I have attempted to change my lifestyle several times but have not been completely successful because of a lack of commitment to looking inwards. Whilst dedication, persistence, resolve and goal setting would definitely join in making the Top 5 most important factors in making a change it is reflection that is the MOST important. 

Reflection – deep analysis of what I have done in the past and what I am currently doing is the one thing that will bring the most rapid results. 

I imagine that when I enter the 49-day contest this week I will succeed because each day and week I will be looking back on what I have done and reflecting on what was successful and what needs to change. However the first step will be to assess what I have done in the past and why I haven’t been able to achieve my past goals. This will bring insight into my behavior and guide my transformation. 

Regular reflection means you can meet your goals faster because you can immediately assess what works and what doesn’t – even though some results take a little time to show. From this moment, I will be reflecting particularly on my eating habits – and analyzing what motivates me to eat well or poorly in any given situation. (As well as what gets me up to do my cardio or not!) This consistent practice has been lacking in my previous attempts at transformation – but I know that this time, because I have seriously taken the time to think about it, I will be able to succeed.

Well, I am most definitely a work in progress and not yet a success story, but I will answer as best as I can. I believe

The number one key to a rapid change in body composition is committing to change your lifestyle and then going through with it. This can’t be a future goal; it has to be a goal made in the present. Starting today.

Believe me, I have thought and said over and over again “I am going to change my body composition and lose those love handles, I am going to eat healthier and eat smart.” However, thinking it is not enough. You have to make it a goal and commit to it in the PRESENT and stick with it. It has to be implemented to succeed.

Train hard, speed up your motabolism, track, zig zag, enjoy life.

Goals – concrete goals

I’ve working hard at this whole transformation thing for a year and there’s been great progress. What has made the entire transformation possible is having concrete goals that I can work toward. I’ve got short-term goals, mid-term, and long-term – and every action either takes me closer or further.

Goals are very powerful indeed.

The biggest secret to me is – You have to WANT it with all your heart & soul!

BE COMMITED to living a healthy nd fit lifestyle dont be one of those people that once they have a little overendulge they quit there diet stick to it train ( workout) nd be motivaed to workout nd have goals

consistancy period or is that exclamation point

Focus!!!!

The key for me, was DETERMINATION not to quit, not matter what, even an accident and losing my teeth did not stop me.
Three years ago I was training for my first figure competition. Five weeks out I got into an accident and lost most of my upper teeth. I had to get stitches and my gums bled for a week. I didn’t have health insurance so I couldn’t replace my teeth for over a year.
Most people would have quit. I contacted my coach and he put me on a liquid version of my diet, I took 2 days off then went back to the gym without pain meds (that made me groggy) sucked it up and kept training. I used a flipper type fake teeth mouth piece to cover up my lack of teeth and hit the stage, and placed first.

My body composition changed of course, my weight only went down 6 lbs in 12 weeks. Quitting was not an option.

The 1 biggest key to making a rapid body composition transformation is having a goal in mind, complete with a target date…something to motivate you, something to look forward to and work toward. Having a specific goal and a target date is a great motivator!

i need to remeber that in order to make a complete transformation
“that hard work beats talent when talent doesnt work hard”

I am most definitely a “work in progress and not yet a success story,” but, I believe that the key to to having the most success for a 49 day transformation is CLEAN EATING! When you consider that nutrition is 80% of the battle – it would only seem logical to get your nutrition in perfect order. This would include timing & frequency of meals (about every 3 hours), portion size, proper amounts of macronutrients (protein, carbs, fat) and of course, quality of food.

That’s my best guess and what I would do if I entered.

Best of luck to everyone!

I’m no expert having never participated in a body transformation challenge, but I can’t imagine there’s ONE secret to rapid body transformation. I believe it’s the combination of so many elements (mental attitude and commitment, physical training, nutrition and support) that lead to success and am looking forward to putting them into practice to see for myself!

For me, it’s a clean diet. It doesn’t matter how much I work out or how consistent I am if I am not eating properly. And for me, that it the most difficult part. I love to bake and cook. Cooking healthy is not a problem for me, but many of the things I bake do not have a “healthy” version. I feed them mostly to other people. I’m a foodie and it’s often difficult for me to keep it clean. My willpower needs some work.

Committing to a lifestyle of healthy eating and an exercise plan.

I don’t write this to be a downer. I don’t want sympathy or pity. But the only way to give my answer is to explain it comes from the heart of depression, at times so profound moving at all seems impossible. My entire life can feel like flailing through an infinite expanse of waist-high snow, constantly falling, being buried under the drifts…and struggling to stand up, continue on my way.

There is no point in writing the details of the doctors, palliatives, drugs that sometimes work, sometimes don’t. I don’t yet know the root of the disease, the length of the journey, even the destination. The only way to measure the distance is to keep lurching forward until I arrive.

But the end result is that every transformation of mind or body, however small, for me requires two keys:

Overcome the terror of feeling well.
Abandon self hatred.

Call it “the biggest secret” to transformation if you like. In my case, it’s a personal set of keys, perhaps a less common answer. Still, I know I’m not the only one fighting those enemies, in one form or another.

There is no doubt exercise, working out, weightlifting help me. What makes me stop each time, even knowing I feel almost well, is the illogical terror of the unknown…the different. What keeps me from starting again is the excoriation of myself for failing, for undoing everything I had managed to accomplish.

None of that is particularly profound. But for anyone else out there who knows simply getting out of bed can be like wading alone through that same never-ending arctic wasteland, I’ll share what has changed for me lately, however small, thanks to some amazing friends and doctors, who have stood by me with true compassion, and non-judgmental support, in the very worst of times:

Instead of crying, now I swear every time I wipe the snow off my face, and grin maliciously at the thought of global warming.

It’s a start.

Here’s to transformation, and the possibility of achieving it someday,
c

#1 would have to be a fitness plan that you can commit to and making it part of your lifestyle

Without a doubt, it can be summed up in one word: CONSISTENCY.

I haven’t transformed my body YET. But the number one secret to transforming my body is consistently working the plan. Keep doing what works. Taking Cheat days, but not letting them stop you from continuing with your plan.

By far the 1# Key to RAPID body composition transformation is (and I’m kinda stealing this from a shoe company)”Just do it!” After 9 days straight of eating clean and exercising you rear off, and you’re so tired and would love a “cheat meal” – instead of taking that 10th day off or having that “cheat meal”, go out and exercise twice as hard!!! This all comes down to dedication and commitment. Even season veterans can shock themselves when they push beyond what they believe their limits are. 110% is almost enough. No excuses, JUST DO IT!

I think that the biggest key to rapidly changing your body composition is to change your behavior–you have to act differently to get different results; and behavior change, in turn, depends on your motivation, your mindset; the cognitive strategies you use for setting and achieving goals; and on social support.

Believe you can do it !

The biggest key to making a rapid body composition transformation is deciding. Making the decision that you (a) want to change; and (b) are willing to do whatever it takes to make the change. Once the decision is made, you need to state your decision in terms of a goal and get started. Truly making the decision to change is the key!

Yes, I am work in progress and a current Inner Circle Member. Your program is definitely pointing me in the right direction. I have undertaken fairly drastic nutritional changes and embarked on a workout program that combines your recommended 3 days/week weight training schedule with cardio style interval training. I am making great strides.

However, NONE of this would have happened had it not been for the goal setting guidance. My answer takes goal setting a step further. The REAL KEY to success is to program the sub-conscious mind using the CREATIVE VISUALIZATION technique you have outlined. Without it, you run a high risk of falling back on old habits and attitudes. I have created clear mental images of “how I will look” when I am down to 10% body fat and clear mental images of “what I eat”. I see my “new self” in these images. Having them firmly embedded in my sub-conscious mind now sends me to the gym 3-4 times a week and more importantly, they now determine what goes into my food basket. I no longer struggle, I feel good about what I am doing.

“I’m still a work in progress, not a success story, YET” I think the most important thing is to surround yourself with “like minded” people eg join a group, bootcamp or gym. If you are not sure that you can do it by joining a group you will find a gym buddy or make friends with people that will help you along your journey.

The biggest secret to a rapid body transformation is Commitment Commitment Commitment. Knowing what your goal is and keeping it in mind with every action you do, or don’t do.

Tom,
I believe the biggest key to making a rapid fat loss transformation is what you already refer to as “The Fifth Element”…being part of a community of fat loss-minded friends who can encourage each other and hold each other accountable. That is the component I know many people thrive on in their fat loss journey and swear that THAT factor is what finally pushed them to their goals!

The answer is the 5th element – the support one gets from everyone in a social circle.
I am not there yet, I am learning from the experts and who already made it there, so may I quote:

“There are a lot of reasons for Scott’s success. Many elements go into a successful body transformation, regardless of your age, experience, gender or starting fitness level. Scott knew about the importance of nutrition, cardio training and weight training. He even understood the power of the mind in transforming his body.

But there is one element that was clearly at play in Scott’s transformation which he didn’t anticipate would be such a huge key to his success…

The power of the 5th Element

Scott gives great credit to his support system for helping him succeed. He thanks his wife of 27 years for all her support and names many of his Inner Circle friends as instrumental in his success. Scott explained, “Your family’s support, your friend’s support, and then certainly the Inner Circle support, together, did more than I expected it to.”

I feel it is the 5th element of accountability and social support system. I can’t do it alone!

The answer is the dedication that begins from the neck up……

So many great responses here. My personal answer to rapid results, or results on a time budget: everything must be planned, plotted, practiced, pre-meditated, what else starts with a “p”? Seriously, rapid results are for anyone, but more likely someone that has some experience- and that person is going to map it out PRECISELY and follow the plan to a T (or maybe to a P for PERFECTLY!) Yes, you must have your head in the game, yes you must be completely dedicated and disciplined….. Have a plan, have back-up plans, have contingency plans, have so many plans to tackle it OR do what the hard core rapid losers do: ALLOW NOTHING TO KNOCK YOU OFF YOUR PLAN FOR EVEN ONE MOMENT
Humbly yours and looking forward to the upcoming burn,
Stephanie

ps- I am Planning to get ripped in 49 hard-core-nothing-stands-in-my-way days!

The one biggest key to making a rapid body composition transformation is your mind. Everything else is second to that!

I am 74 years young. At 66 I weighed 270 pounds. At 69 I had reached 170
pounds. I have been able to keep below 170 for 5 years. My only difficulty is trying to build muscle it seems. so I keep an eye on your site. I got you burn the fat feed the muscle ebook abour 5 years ago.

I have done quite a bit of transformation, and I’m not unhappy with my body at this point in my life – but I believe this is a lifelong process, not something static that once done is done. There are several thoughts I had about what is the KEY element, but what is perhaps the most important foundation for ANY of the various elements is AWARENESS. No matter how much commitment you have, there will be those moments when your unconscious mind takes over and attempts to lead you in a different direction than you had consciously chosen. The more you can maintain or bring yourself back to conscious awareness in each moment, the more you can make choices that align with your conscious ideas about what you really want. Even the very important process of building a relationship between your conscious mind and the parts of you that are hidden in unconscious mind can happen most effectively when you practice awareness.

Hi Tom,
I have struggled for many years with my weight and finally did something with it. I believe that determination finally brought me to a final decision,and that is to set a goal and make sure to follow it through the end. Determination has brought me far and I am still on the path to success. I have been working out for many years,but never really watched what I ate,drank too much alcohol,and not write down the foods that I ate. I am now doing everything I can to reach my goal,and so far,so good. I feel so much happier that I have the motivation to finally do it even though it has taken me so long. Maybe,getting older is the best thing,because I think of all the things I can do when I am fit. Most of all,I want to be healthy and strong. I do this not just for myself,but I want my kids to know that just because you get older doesn’t mean we need to stop caring for ourselves. I want them to know never to give up and always keep going no matter what.

“I’m still a work in progress, not a success story, YET” but the 1 Biggest secret to Rapid Body transformation is a “Decision”. It goes with anything else; if a person is an alcoholic, a drug addict, over weight or want body transformation, you have to Decide to make the change. You have to decide to make the commitment, to be motivated. If you never decide to do it now, the transformation will never happen. I have DECIDED that now is the time!

To me, the most important thing someone can do to rapidly change their body composition is to perform exercises against their own body weight (i.e. push ups, pull ups, plyo lunges and squats, etc). I’ve always been able to get my fittest when I’ve used this approach.

Actually eating 6-9 servings of green vegetables a day. They fill you up, enhance your immune system and give you great energy.

“Inner circle”, whether it be the “Burn the Fat Inner Circle” or your very own “inner circle”, which might include friends, family, co-workers, trainers, mentors, etc. The “inner circle” provides feedback, accountability, advice,and encouragement all in one spot…………effective, efficient, and very powerful; all relative to a rapid body transformation.

I think the biggest secret to a rapid body transformation is signing up for a body transformation contest and completely committing to it 100%. That’s it!

I think the one biggest THING to making a RAPID body composition transformation is to consistently CONFUSE/TRICK your body from a nutritional and exercise perspective.

It’s hard to isolate one key, 1 secret. For me the biggest key is the knowledge that rapid body transformation has been done many times by many people and can be done by anyone who decides to follow in their footsteps. I remember seeing a video of a 84 day body transformation. When I saw that video, I knew it could be done and it set me on the path to find out what that guy knew.

Rapid Body Composition: “That means losing fat and keeping your muscle or even gaining muscle.” For me personally, it is about diet, strength training and cardio. All three have to come together in order for me to be successful, BUT, the ONE BIGGEST KEY is MOTIVATION! I have to have the desire to do it! From there, Transformation happens!

In my experience success in any area is nothing new and we can’t reinvent the wheel so my one biggest “secret” is to find someone who has what you want or who has achieved it and CHANGE YOUR HABITS to mirror what they have done to achieve that success (Like Tom Venuto). I think you will find their habits to be consistent and disciplined healthy nutrition, strong workouts, consistently learning and surrounding themselves with people who inspire or encourage them. You will find people who have worked hard even when they didn’t feel like it. Their results are achieved through determination, not emotion. They are accountable to a group or something usually bigger than just themselves. They probably have a coach of some sort. They keep a great attitude and even if they do slip up they dust themselves off and jump right back into those healthy HABITS. Thank you everyone for sharing, enjoy the journey!!

I’ve read Tom Venuto’s Burn the Fat, Feed the Muscle book and I am excited to say that what made all the difference for me was counting calories. That was the only thing I changed (well, also started paying attention to macronutrients and was ok but wasn’t all that great at that) and I lost 17 pounds of fat and gained over 5 pounds of muscle. It was so exciting. I really resisted counting the calories, but once I started doing it — it was easy.

I believe the number one thing that will help you is Personal Commitment. Until and unless you are commited to a cause, have a personal “testimony” of it, it will be too difficult to see it thru when hard times come as they always do. If you truly believe in yourself aand are commited to “eating, breathing, sleeping” your goals, then you can accomplish a rapid change in composition or whatever other goals you set for your awesome self!!

Motivation: you can have ALL the tools & know how to use them, or you can be a rookie & still need to learn the tools – doesn’t matter, to succeed you MUST have motivation. If you have that motivation, nothing can stop you – from learning what you need to learn, from doing the work that’s required, from maintaining the diet that’s required – you can do it! It’s “all in the mind”! If you can keep yourself motivated to stay the course, you WILL find a way to be successful…

If its not settled in your mind that you will succeed, then you probably won’t. That is definately the stuggle I have right now. I really have no idea how to overcome the mind and believe I can.

There are many traditional aspects to weight-loss such as nutrition and exercise. But the most important one – the one you cannot do without – is motivation. Find a way to stay motivated, and everything else will follow.

The secret isn’t really a secret. It is just being committed to your goal and making daily healthy decisions. Accountability is a must. I find journaling my diet daily makes a huge difference and it is important for tracking how you are doing and planning your diet. Scheduling your exercise like scheduling anything that is important in sticking to your program and making it a life style. So the secret would be that it is a life style, not just a “diet” or a temporary fix. This is for the long run. The rest of your life.

The key to a successful transformation is knowing that this is not a diet or exercise program that you can do as you wish. It is a way of life. A real life style change that will not only change your body, but your entire being. You will feel great outside and inside. You will stand up taller, feel great in all of your clothes, be more productive at work, and generally have a better outlook on life. You need to surround yourself with positive people who will encourage you to succeed. If you find yourself in a negative environment, the likelihood of success will be much less because those people will feed that little voice in your head that wants to give up.

The best way to rapidly transform your body is to read the BFFM manual and follow it step by step. Write your goals, and get to work. I received my book almost two years ago. I’ve lost over 50lbs of fat and put on at least 10lbs of muscle using the BFFM book and the holy grail. Although I’m not ripped (currently around 12-14% body fat) I’ve achieved a great deal. I’m now on a mission to lose the rest of my fat and get that ripped lean look I want. These books have transformed my life.

Definately “social support”.

Commitment!

The biggest key to making a RAPID body transformation is setting a goal for a set time period, finding the motivational factors that will help you get there, and utilizing all the POSITIVE people who will accentuate your journey. The key to success lies not in ONE element of a weight loss journey but the COMBINATION of numerous essential components blended together to form a force that will push you through any barrier.

“Keep the goal the goal” –Dan John

I believe the most important part of rapid body composition change for me is mental attitude. That attitude is most affected by how I choose to spend my time. Spending time with motivated supportive understanding like minded people is key but I also need to spend time with myself soul searching and reaffirming my values. When these things are in place dietary choices, workouts, proper rest, fitness and accomplishments seem to fall into place almost automatically. When these things are not in place my life gets out of balance and poor dietary choices, lack of attention to proper rest, moodiness, weight gain and illness invariably ensues. All this happens despite the fact that, as a practicing Military Physician with a special interest in Sports Medicine and a lifelong amateur bodybuilder I feel I have a good working knowledge of and strongly value physical fitness.
One other thing I think is beneficial is the mentor/mentee relationship. I believe that mentoring is as good for the mentor as it is for the the one being mentored. Sharing what I know keeps things fresh, improves my attitude and motivates me. Those newer to the sport of bodybuilding seem to make more rapid gains and when I see that it pushes me to work harder to improve also.
I have recently had a number of medical issues which have taken a toll on me and my fitness (first a ventral hernia repair and then a shoulder injury) and I am now working hard to regain my fitness so I can make bodyfat standards and continue to serve in the military. Things are coming back into focus and I will need to use every possible resource to help maintain that during my upcoming post op period (5th degree right AC sep requiring reconstruction, in addition to a rotator cuff and labral repair).

Planning.
As they say Prior Planning Prevents Poor Performance!
When looking at nutrition you must devise an eating plan based around foods that you WILL eat not what you SHOULD eat. If you love chocolate then why cut it out completely, plan for it and make allowances accordingly. Likewise if you hate brussel sprouts then why make yourself eat them when other foods will provide the necessary nutritional requirements. Plan to eat the right foods at the right times to maximize your workout potential. Workouts need to be planned around other aspects of your life. If you only have 1 hour to train then you need to get the most benefit possible out of that hour. Some people have the time for multiple workouts each day some don’t. If you know how much time you have and what you want to achieve you can plan the most effective types of workout to maintain the calorie deficit required to transform your physique.
You know what you want to achieve (realistic short term and long term goals), you know the time frame, all the information required is available (BFFM is an excellent source and there are millions of others), you know what foods you like and dislike and you know what sort of training you enjoy. Time to sit down and compile all of that information into a PLAN that will lead you to achieve your fitness goals. Don’t plan to eat things you don’t like, don’t plan workouts that you won’t complete (plan workouts you will enjoy and look forward to), don’t plan for time you don’t have. If your planning is effective your results will be amazing!

As with anything in life you have to wrap your mind around it and stuff it deep inside of you until it oozes out of every pore. You must be organized yet flexible, determined yet forgiving of set backs, reach for the stars yet make short term reasonable sustainable goals, and finally understand you can not soar with the eagles if you hang around a bunch of turkeys. So always surround yourself with positive encouraging family and friends, tell the saboteurs to find another target.

I think the number one thing you can do to change your body composition is to change your way of thinking. You have to want to change and make the necessary changes in your fitness and diet to get new results. If you always do what you’ve always done, you’ll always get what you’ve always got.

I’m still learning this.

Desire

Decide. To cut off from even the possibility of any other alternative. You must make it happen now – this is what you must believe to ever make it happen. Incidently, this is what I’ll be using to motivate myself for the challenge if I win a membership!

Dedication!

UM – by participating in the Winter Body Fat Challenge!!! It’s the key to learning how to do it, having support, being accountable to yourself and for staying motivated!! I’m hoping to win a membership for my hubby so he can do the challenge with me this time!!

You have to have the right mindset, if you are determined and have a positive mindset you can achieve your goal.

purposefully keep careful track of your protein intake and the total calories DAILY

The 1 biggest secret to rapid body transformation is using your subconscious to set goals and sticking to them. Not being sacred to shoot for the moon type of goals continuing to use your subconscious mind when your almost ready to quit.

A positive attitude, support, being organized, focussed and the will to push yourself further than ever before.

The best way to get in shape and healthy is to connect to a community that is about that. We become like the books we read and the people we associate with. This community provides both>

To me the number 1 biggest secret to rapid body transformation is real simple – JUST DO IT! You can buy a hundred different programs, get a PHD in nutrition, learn psychology, and become an expert in the science of body building and still nothing will change. It seems like every week there is a new and better program being promoted to change you from the Pillsbury dough boy into a Greek God – In only 12 weeks! Quit trying to find the perfect peogram. Pick a program or create your own and JUST DO IT!

I believe the 1 biggest key to making a RAPID body composition transformation is to plan for success by creating in advance a nutrition and workout tracker and then sharing your goals AND results with friends, family and the BFFM community / IC. There is no better way to remain accountable and get peer support along the way.

What do you believe is the 1 biggest key to making a RAPID body composition transformation?

I believe the biggest key to making body composition is associating the body you have as wrong or needing improvement. If you link the hurt you feel when you look in the mirror, and think how happy and confident you’ll be in your new body composition should be the main key for permanent change.

I have read everything I can find that you have written Tom. I am inspired by your wisdom and generosity. I work out routinely and I eat wholesome foods, balancing my carbohydrate, protein and fat intakes as well as watching the total calories consumed. I change up my routine frequently and I’m constantly fine tuning what I do and how I do it. I have gone from almost 300 pounds down to 230 and I’m still reducing. My bodyfat has gone from 40% to below 20%. My cholesterol has gone from off the chart numbers to solidly in the healthy range. My doctor is amazed and he is weaning me off of the statins I have been taking for the last several years. The same thing has happened with my blood pressure. I used to have acid reflux all the time. It has miraculously gone away. People who know me and see the transformation comment on the fact that I’m not just reducing but I am shaping up as well. My muscle tone is improving and I’m actually gaining inches now that I’ve lost a substantial amount of fat. Having gotten as far as I have without access to membership (just can’t afford it. I haven’t worked in 3 years due to the economy) I know that the benefits of membership will carry me further in my quest for self improvement. I know I haven’t answered the question yet… I felt I needed to tell you a little about my success and progress. For me, the single most important factor in making a rapid body transformation is the mental process that allows me to make a realistic self evaluation and gives me the burning desire and determination to change my life. Even if I don’t win one of the memberships, I still owe you a great debt for being a most important inspiration and for having a significant part in saving my life. Thank you, thank you, thank you and God bless.

The most important, the biggest secret to rapid body transformation is eating nutritionally for an individual’s specific body type. In other words,if one wants rapid results, that person will need to eat according to his/her particular body makeup. Other components of success are certainly important, such as commitment, hard work, desire, forming a team of individuals with similar goals as one can read about in Tom’s blog. But correct diet is key.
Peter Gaw

For me the one biggest secret is self belief, you’ve got to believe beyond any shadow of a doubt that you can achieve your goals. I have lost 20kg since September 2010.I recently went off the rails a bit due to a prolonged work trip to NZ. I can openly admit to myself I made too many poor food choices as well as a little too much alcohol. I only put on 3kg but my toned body I’d worked hard to get has started get a bit flabby here and there so the timing of this challenge is great for me. I often refer back to the chapter in BTFFTM that refers to getting yourself back on track. I now know exactly what I have to do to get back on track and this challenge is a great place to start. Look out my fellow competitors, I know I’m going to give this challenge a good crack.

Train hard and expect success

Easy. Keep the muscle fed, while burning the fat. Ohhhh that’s gotta earn me some extra points! But, if you want one answer, it’d be something close to that. Losing weight is simple math. Burn more calories than you consume. Oh there are little tweaks here ‘n there, but they’re small stuff. (and a waste of money if you pay for much more information than that) Do your best to know your calorie intake, and workout like crazy at whatever burns the most, and you’ll lose weight. BUT, we want to preserve muscle as we lose UNDESIRED weight (fat). To do so requires a little extra knowledge about higher protein intake, being thoughtful about when & how much to consume fats & carbs, and designing your workouts to stimulate muscle growth, or at least muscle maintenance. And oh yeah, don’t just know it. Do it.

After finishing the 90 day Summer Burn, I would say that SUPPORT is the biggest secret. We all know about working out, eating right (and how to do that after reading Burn the Fat), consistency, and commitment. All of those things can be taught, but if you don’t have a support network to share your ups, downs and goals with , then you are set up to fail. We are only able to make it so far with our own self motivation. Using others whom have been through the same, or harder challenges, is very important to your success. It is very easy to gain insight/tips/tricks and new techniques from other people’s experiences. This is very important to your success.

Determination and will to stick to your plan. If you have neither of these, you will not succeed.

The #1 Biggest Secret to Rapid Body Transformation is belief in yourself and what you are capable of. If you believe you are a winner then you are! A positive attitude will overcome any obstacle and guarantee your success!

Rapid Body Transformation is a MINDSET. Change your beliefs and your world will change…overnight…in a moment. Now, sustaining that mindset is the trick.

This is pure conjecture on my part since I haven’t been successful … yet, but I am guessing that the one biggest key for me to making a RAPID body composition transformation would be if my blood sugar felt stable all the time and I felt strong, from the minute I wake up until I go to sleep. Any time I feel low blood sugar, I panic and get desperate and will sacrifice everything to eat or drink something (anything!) to try to regain my balance and feel somewhat stable.

Train hard and expect results.

What do you believe is the 1 biggest key to making a RAPID body composition transformation?

my answers is: 1st is a change of mindset.it all starts from inside,all habits and thoughts are changed first and keep at it in a consistent level.this is what I find has worked for me in other areas.

As someone who is overweight 47 %BF and weighs 315 lbs and really seeking a way, a consistent form of support to transform my body but has been putting it off due to fear, lack of support or support group with other people who want to transform their bodies aswell,poor time management and negative thought patterns. I really feel I deserve an opportunity to be one of the 10 winners of this contest.

If I do get the opportunity Id feel I finally got and wouldnt look back nor hesitate. I feel I owe it to myself to be my BEST self,eventhough my physical current condition.

I find myself being honest and answering this most challenging question as it is a self reflection of all honesty of what you really want and if you are ready to receive that transformation.
I feel I do at the same time wanting an opportunity to be part of your inner circle. Following up with pictures and moving forward to share my experience with many people who are like me that are confused and frustrated about their body.
Thanks Tom and Kyle for this contest idea.

regards

sfmontana
miami,fl

I am not there yet but am working on getting there and I think the number one thing you have to do to make a transformation is to believe! You have to get rid of the excuses, negative thoughts, and self defeating actions to believe in yourself and what you want to achieve… Then it can happen!

Well, I’m a procrastinator by nature and even though I’ve read so many books n probably know enough to get in shape, I somehow find excuses not to get in shape and can probably even totally forget about weight loss.

For guys like me, I believe would be to have Tom Venuto kick me where it hurts.

But seriously, it’s all about DESIRE.

Even if u did not know anything about weight loss n had desire, u would loose weight.

So to Answer your question , my answer would be DESIRE. Desire would make u go out n find out how to get things done. All the knowledge in the world is useless without desire!

The biggest key for me in making a total body fat transformation is to PUT MYSELF FIRST over everyone else and feel confident that I DESERVE IT.

That being said, I’ve spent so long being a wife, mother, friend, daughter, etc., etc. that when I say I’m doing something for me-only me-that I feel guilty. I’m not cleaning the house, working, doing the shopping, playing with my kids, driving to all our activities, shopping, etc., etc. Everyone in my life demands attention. When is it about me and not what everyone else wants and needs? I deserve this!

I am no expert and have been trying to figure this very same thing for years…. I think the 1 biggest key to making a RAPID body composition transformation is preparing the mind. If you do not set your mind to properly incorporate all of the necessary components you won’t achieve your ultimate goals…. This statement holds true for anything and everything in life. Now, once your mind is set the game is not over as it takes practice and dedication to maintain…. and that is where most of us fail.

Well tomorrow is my birthday, so I believe the biggest challenge is getting leverage on your desire for change. We all want to be better, but we only make real, substantive change when we are able to leverage an inner pain, or desire, for something better. Am I living in the body I want. NO. Does it cause me pain. YES. Does the pain of not having what I want exceed the pain of staying the way that I am. YES. So what prevents me from taking action? I must turn my shoulds into musts.If it is not a must, you won’t do it. Should is weak. Must is not. Your heart must beat. You must breathe. You must eat. Your must move. The same force must be used to transform yourself. I must do it. I can control the must. The pain of failure is greater than the pain of discipline.

It comes down to commitment and just not accepting any more excuses from yourself. I am fighting with this on a daily basis and must not take the easy way out. The last 2 years I have spent taking care of my wife through her sickness, and with 4 small kids, but now I must take care of myself and get healthy again.

Does picturing myself on the beach in Mexico this coming January count? Well, its certainly a motivating force but if memory serves me right from the last attempt I made at BFFM starting July 2010, I would say its still a combination of calorie deficit and commitment. Calorie deficit can be attained in different ways but the ideal is to combine true calorie reduction via appropriate combination of fat, carbs & protein (for your body type & expected exercise routine) and of course resistance training.
Did it work for me? Yes and although not to the point of massive muscle growth but vastly improved health. I slowly fell off the wagon on both accounts but have had enough now and will be reviewing my reading material so that I can regain that great feeling again. It may not be the answer Tom is looking for but its a darn good answer Its really not that hard but you do need to get into a routine. Good luck everyone.

Hi Tom.
Thanks for the opportunity. I would just like to say that I was given a copy if your pdf book “Burn the Fat Feed the Muscle” As a result I will be buying a copy today as you deserve it. Why, because for me you hit the nail on the head with your comments on “Goals” and the committment to them. In the past even though i have had goals I have not written them down to the extent that you have said. I too have listened to Tony Robbins in regards to goals and not stopped to write them down, review them and then write new ones. Now I have started with a clear vision of where I am going in my “fat” not “weight” loss journey. Your book is practical and exciting. Well done. Whilst I started to loose weight in January this year I start my true transformation to loose FAT today with clearly defined goals and the right plan.

Determination and Focus is the biggest #1 key to making a Rapid body transformation

Accountability – being accountable to someone, including yourself. Put it out there, to your partner, to an online forum, even on Facebook. Be accountable and own up if you slip up! This will make poor choices less tempting. Make a promise to stick to your nutrition and training program to the person/people you are being accountable and check in often. Share the good and bad with them.

I am 56 years young, and I am in the middle of transforming my body. I believe, that the most important key to being able to achieve rapid body composition,is dedication. I find being on a team with people who are like-minded and all trying to get to the same goal as you, keeps you accountable, as you don’t want to let your team mates down. Not to mention the great support that being on team gives you.
I am still in learning mode….you are never to old to learn or get fit.

Mental attitude!

I believe the biggest key to body transformation is resistance training. It will give your body “shape” and burn fat in the process.

The secret? Believing in yourself and your ability to get the body composition you want through persistence and understanding. By this I mean persistence in physical activity, no matter what your level of fitness, and understanding your body’s needs and challenges by educating yourself about the physiology of nutrition and metabolism. This means the science behind the whole picture, not just the one-beat-wonders of the “diet de jour” or the “latest findings.”

Number one thing is to set your goals short term ….middle term…..and long term.

My answer to your question is:

During very difficult times (like the one I am living right now since summer 2010, this is like from one year and a half) takes away all my energy, interest, I use confort foods, I loose all intereste to workout, I seem like just “surviving” each day,doing just the “basics” of life, I know the solution is this: first solve the problems and then I think I can have the energy to continue my workouts and eating better.
At the begging of this terrible period I was only ten pounds overweight, now I am 45 pounds overweight.

Tjhank’s Tom,
Maria

program=training+nutition
perseverance
motivation
The best help is:-burn the fat inner circle-

The 1 biggest thing is Zig Zag dieting (Carb Cycling).

Self belief

If you believe you can do it then you are correct
And if you believe you cannot do it you are also correct

Hope that makes sense
Basically if you don’t believe in yourself then you’ll be sabotaging and second guessing yourself

So GO FOR IT

Tom, I believe it is commitment girded by the knowledge of the BFFM program and knowing that we need to be our personal best not only for our own health but especially for those who care about us. Respectfully, ME

The key is your goal that comes from your soul, your desires. If you set up a goal and you really really want to acheive it than you are able to do whatever it takes: eating, training, commitment and everything else that could come up to reach you dream body!