What’s The 1 Biggest Secret to RAPID Body Transformation? (Like, In 49 Days!)

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.

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!

just downloaded, time to get started

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.

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.

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

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

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.

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.

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 !!

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.

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.

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”.

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!!

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 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!

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!!!

“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!!

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.

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.

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!

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.

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

‘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.

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 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.

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

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…

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

strength training

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’.

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.

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.

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.

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!

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 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.

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.

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.

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

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

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.

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

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!

Believe you can do it !

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.

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.

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.”

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.

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

Train hard and expect success

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.

I am so out of shape it is depressing me. I like beer & pizza too much. Can I get in on your system?
thanks,
Steven

KNOWLEDGE!!!!
WHAT YOU PUT IN YOUR MOUTH FOR FOOD IS WHAT YOUR BODY IS MADE OF.
HOW HARD YOU EXERCISE SHOWS IN YOUR PHYSIQUE
HOW COMMITTED YOU ARE SHOWS IN YOUR PHYSIQUE
WITHOUT THE KNOWLEDGE YOU COULD BE DOING MORE HARM THAN GOOD.

I believe that the 1 biggest key to making a RAPID body composition transformation is incorporating a well-designed weight-training program into your daily regime.

I bought bffm and Vincent the legend book and also study your newsletter.trained for 4 months.previous body fat was 35%, now 13%. Bravo. Besides hitting the gym, I play golf,badminton,swimming, and table tennis. I’m a Chinese malaysian. 183cm and now weight 85kg. May God bless you always.

Sorry, just saw my name was typed incorrectly. Must’ve lost focus!!

Personally I think you’re not going to get anywhere without accountability. Everything (commitment, focus, etc) stems from realising that if you want to make changes to your physique and lifestyle, you are the only one who can make it happen and also the only one to blame when things don’t work out.

It’s simply making a decision about what you want for yourself and being completely committed to it day in and day out. Period.

Take the decision to accomplish your goal and follow BY LETTER the ‘Burn the fat feed the muscle ‘book!

The biggest key I would say is visualization. It has always worked for me. I see myself how I want to look and reinforce that image with training and proper diet. I believe it has to happen first in your minds eye before you can see the results in the flesh.
Thank you for all the help and for keeping it real.
Francis Segarra
Male
48

My biggest tip? Keep at it, changes will not happen over night or in days. They will take time so continue to eat the correct foods and train hard and you will see results.
Also if you ‘fall off the wagon’ one day, get straight back on!

Hi all,
I’m just a beginner here, but I’m starting to put all the pieces of the puzzle together – with the help of Tom (although he doesn’t know it!) So yes, I am very much a “work in progress”. The biggest AHA moment for me, was discovering the importance of building muscle. I realised then that I had been trying to be a “skinny fat” person, by rigidly controlling my food intake. This combined with long term poor health, stress, toxic medications, low energy, blah blah – all meant my metabolism was low low low, and I didn’t know how to fix it. Then along came Tom, and I began weight training – which I love, so its not really a chore. ANd hey presto, dropped 2 dress sizes! But my biggest saboteur is probably my husband, who likes me chubbier. So the peice of the puzzle I haven’t mastered yet, is my mental focus. Once I get a handle on my mental discipline, and can say “no” to all the little treats he fixes for me, I will get off this damn plateau! Either that, or divorce!

I’m still a work in progress, not there yet. That is exactly why I eat all your info…lost 30kg over a period of 3 years. And want to achieve the transformation now. As I don’t know yet, I THINK, the 1 biggest key to making a RAPID body composition transformation is to eat clean, work hard, correct nutritients and brain power!If I only have to give one! it will be DETERMINATION/WILL POWER!With that the rest will be added.
I really wanna get this right this time, i am almost 39 years old and been struggling my whole life to achieve the perfect body shape!

CHANGE!!!!! nothing changes, if nothing changes!!
We chase what we can’t have, and run away from what we desire the most. life’s to short for regrets live it, love it, GO FOR IT – TODAY!

The 1 biggest key to making a RAPID body composition transformation is DIET!!!! Our bodies are made up of exactly what we eat so a diet made up of exactly what we are will truely benefit our composistion.
I found that following a Paleo diet with a few modern tweaks works best. All the foods that you eat are natural and non-processed with no foreign substances added. In eating this way our bodies know exactly what to do with the nutrients it recieves.
Theres no need to count calories and you never feel hungry, just eat 3 meals a day and 2 snacks between them. Fat storage is minimal and overall health and engery levels are greatly increased.
So the only question left is ” Would you rather your body be Fat, Sluggish and made of Foreign Substance produced by some scientist in a lab or….. LEAN, HEALTHY,STRONG, NATURAL & FULL OF ENERGY?” My answer to your question is DIET!!!!!!

Hi Tom,
I believe that the biggest secret to rapid body transformation is having the right mindset. I can only achieve my goals with 100% personal commitment and focus, it’s about dedicating the time to training, planning meals, making the best food choices and ultimately a change in lifestyle. It’s been an uphill battle, but I do find it so much easier when I surround myself with a team of likeminded individuals.
Thank you!

MINIMIZE, i.e. eat as little as possible, your fat intake!!!
This has been the single biggest key to my going from 288 pounds (after herniating a lumbar disk) to 201 pounds!
Thanks,
Rick

Making it your number one focus your number one goal… nothing else comes close to it… it needs to be what you want/need most of all… if you don’t have that mindset then it is more difficult to achieve and it will invariably take longer… I have done two twelve week challenges (84 days) to have results like these in 49 days your commitment has to be complete, unbending and focused..

Absolutely Diet is the one Biggest Secret! It’s not a secret really, but many people feel that if they workout in the gym for 2 hours every day, that will delete any bad food choice that they may make each day. WRONG WRONG WRONG! Everyone should know that you can’t out-train a bad diet.
Even I’ve fallen into that trap, I KNOW I shouldn’t, yet I occasionally think that a HUGE workout will veto any bad food choices I’ve made for that day, week or month!
Dee

I think you call it ‘accountability’ – I have you e-book, understand what I need to do and why it would be great to lose fat and transforem my body. But I live alone/ I am not saying that nobody cares about me, but I am not their top priority. I DO care about myself, but I lack the discipline ,necessary to put myself first. Thanks or all the good advice!
Susan

Definately `Commitment` , you can have the best plan in the world yet without the driving force of `Commitment` the plan will not unfold in your life. Commitment & Motivation will keep you on your plan and keep moving you forward in a positive direction …. and if for some reason the plan is not creating the results you want ..then that inner commitment will drive you to research , find a better plan of action or tweek the existing one to work for you as an individual.
Commitment is powerful and essential to everything that we do.
thanks Tom ,
Love the fabulous work you share
Laara

SOCIAL SUPPORT!!
Even though body recompostion is ultimately down to a combination of factors, if I had to narrow it down to the TOP thing, (the one thing that seriously sped up my results), it was when I took what was already working really well by doing Burn The Fat Feed The Muscle, and being able to exchange ideas and experiences with other people who were all trying to acheive the same thing. Not only did it enable me to learn so much more by doing this, but it also gave me an insight into how fast people could really achieve these results, and it was that very thing that pushed me harder to simply not to tolerate the fact that could only progress at the rate I was doing. So much so, that I nearly said that it was the more ambitious goal setting that was responsible, but the truth be told, had it not been for the social support, I never woud have sought to set those goals in the first place. I thought I had found my peak, until I saw what was really possible. And sure enough, the one day that I decided go for what I could see was really possible, I not only acheived those goals, but I exceeded them!! There are many other reasons why I still feel that the social support was the number one factor that allowed me to make such drastic changes, (so many, that there would be too many to list), but one of the other important factors that I simply HAVE to mention, is that it was this very social support that kept me motivated, stopped me feeling like an outcast who was the social abnormailty in doing what it takes to make great progress, but to see that there were other people just like me, who knew what it takes, who helped eachother both in great advice, and also from the competition aspect of striving to beat what was previously done before! For this, I have to give my ultimate thanks to Tom Venuto for enlightening me into its eficacy, and for creating one of the best possible tools to get that support in the Inner Circle. Thank you so much, because without it, I still would have been chugging along at snails pace, but what you have done, has changed everything!

Finally! Your blog post is here!
For me, the secret of RAPID body transformation is FOCUS and DETERMINATION for which it will really help you to achieve your GOAL! Also, by following the 5 element: first is choosing the right NUTRITION your body need, second is to test your STRENGTH ability, third is your CARDIO activities, fourth is the well rounded MENTAL focus towards your goal and definitely the fifth is having a inner circle friends and good trainer to motivate you everyday! Confidence and Trust towards what you are doing is also the key! :))

Hi
I lost 4 stone of fat two years ago with BFFM and went from 28% fat to 11%
I went off the rails after my divorce but am now starting back and have lost 3lbs in two days already.
I’ve learnt you have to be committed or it won’t work. But it’s worth the effort.

In my opinion, the key to rapid body composition transformation is BELIEVING.
In the past I did not believe that I could change my body, I did not believe that I might eat healthy and feel good, nor did I believe that I was able lose body fat without starving myself.
Now I do BELIEVE that my body fat perentage can be lower and my six-pack might pop out;) I believe that I can feel satisfied even though I do not eat sweets every single day, and that healthy lifestyle works and changes my body from the inside out!
Believing is seeing;)

The 1 biggest secret to rapid fat body transformation is action in the right direction and then keeping the faith.
You must have faith in whatever system you are following, in my case Tom Venuto’s BFFM , and then taking action accordingly. You can innovate once you get results. I got results slowly, I am 36 yrs old and use to weigh 167 lbs. I lost 8 lbs of fat and only 1 lb of lean body mass in 7 weeks. (I am using the Navy method for calculation, since I live in Pakistan and Accu measure was not available. I’ve ordered it and will get it in a few weeks).
I pray for success for all of you.

whats the ! biggest Secret to Rapid Body Transformation..
I believe is A whole lifestyle change on habits, people who bring you bring you down, where you socialise,where you eat drink,the way you spend your time your hobbies. It isnt abuot starting exercise or just eating correctly because thes will never last if your surrounding do not change and your habits and your everyday lifestyle. Anyone can start a programme but that person must be mentally prepared, and have support mechanisms around him her ..it can well mean changing friends are seperating yurself fromn the old friends and making new ones.Some friends and family will be jealous wont want there buddy to change their eating, drinking, and socialising habits. Because they are either jealous or dont like the fact the person they relied on for a beer etc is now not there and worse still is changing for the better! Better than themselves.
Lifestyle change means making changes ..changes are scary but also exhilerating. Changes means adapting transforming.
I could go on and on…but I ill stop here
Georgie xx UK

“…What do you believe is the 1 biggest key to making a RAPID body composition transformation?…”
Mindset ! If the “head” is in the right place and the mind is made up (as in “decision”), it’s a done deal !!! To get to this point is key to success. That’s where Tom’s “stuff” comes in :-) Thanks, Mr. Venuto.

For me there are two major keys for success. First of all dedication.
You have to have a lot of dedication for anything you want to be really successful at.
Next to that, and no less important is that you have to stick to 1 plan, and 1 plan only. And only try something else if that plan doesn’t work. I wite this based on my own experience.
Is it because I have too much dedication, that I bought more than one program? I bought not only Tom’s program but also the books of Sean Nalewanyj and some others. And then the confusion starts, because you end up trying a little bit of every program.
Especially because I was dumb enough to try to combine Sean’s great book for overfeeding and gaining maximum muscle and Tom’s BFFM book, I ended up training my ass off without making proper choices. O shit, I thought that by combining different programs I could do better than the experts :-(.
Rereading my own words above, I wonder if it is a matter of too much dedication or the lack of dedication to stick to one program only. So I rest my case and from now one dedicate myself to using Tom’s program and let the rest sit on my bookshelf.
So there it is after all, my number one key: dedication.
Kindest regards from a very cold Holland.

Body COMPOSITION transformation requires resistance training. I personally have not found out how to do it rapidly yet!

MINDSET,MINDSET,MINDSET,VISION,KNOWLEDGE,INTENTION,WILLING,COMITMENT,ACTION,DETERMINATION and for me it just work in this exact order

I have always been fit and in decent body-composition shape. I have not been happy with that body composition, however but was never willing to go the extra mile. When I made the commitment to purchase your e-book a switch was flipped in my brain. Over the years I have spent hours training but never paid close attention to nutrition details. I have never believed in the necessity of tracking calories and macronutrients. Now that I have committed to this, the fat has dropped off… my biggest regret is not having entered your last competition.. I love Maui!!!! I have dropped from 55 to 39.5mm sum of 7 skin folds since August. I have never been happier with my body composition….. for me the biggest thing was the commitment to tracking the details of what goes into my body. Keeping my protein and fat % up keeps me from being hungry and fuels my success.

Community Support!!! I found the Inner Circle an inspiration in my lifestyle. I think like the winners I meet and engage with on that site – constantly. Nothing more to say, once in you stay in!

Just taking step one and believing we can have
The body we’ve always wanted. Already seeing ourselves in the body we’ve always wanted
And believing in the program!

I strongly believe that the one biggest thing is: Nutrition; eating “right” and eating every 3 to 4 hours does make wonders to your transformation.
You can workout everyday, train for 4 hours, make wonders at the gym and eating junk or unhealthy food just to reward yourself for the hard work you’ve done. At this rate I guarantee you that your body composition won’t change as you burn fat at the gym and gain it with the food you eat afterwards. You won’t feel it unless you focus on eating “right.”
You need to read a lot for experiencing the “right” food and learning how to read the nutrition labels helps too.
I read an article that says nutrition takes 80% of your result and strongly believe the same. It makes wonders when you eat”right.”

I think having a support network is crucial to reaching a fitness goal- a personal trainer, an online group like this, a friend, a colleague- accountability brings results when the desire to achieve is there. It helps to keep you on track, to cheer you on when you’re racing for a transformation finish line!

The one biggest secret is that there are no biggest secrets.
For body transformation, rapid or not, weight (fat) loss, whichever is your goal, there is a BIGGEST HURDLE that must be overcome. If we want to call it or any other method, diet, excersize regime, whatever it may take, a biggest secret, we are not getting past that biggest hurdle.
The biggest hurdle? To stop lying to ourselves. That there is some big secret, some magic pill, some miracle cure, some easy way to lose fat. Or that we arent THAT fat, it is not that bad for our health, we dont look that bad, we can leave it for later, etc. And to admit to ourselves that it will take hard work and sacrifice, that it will not be an easy way – the way we would like it to be – that we must stop listning to that little voice that keeps on tempting us to look for the big secret and keep on trying out the EASY / shortcut WAY. Just check how smart people still allow that little voice to tempt them into submission.
Hard work and sacrifice is the big secret that is no secret at all. The knowledge is out there, and on this site. We just dont want to accept it as the truth because it sounds too much like hard work.
To win a marathon, first and foremost you dont need time, commitment, a support group, training equipment, secret training methods, etc. etc. First and foremost you must enter yourself for the marathon and not the fun run. Only then will all the other stuff come into play.

In 2010 I was one of the top ten runner ups in the summer weight loss challenge. The key ingredient for my success was I made a deep and meaningful commitment to following the program. I knew whether I received the trip or not I would be a big winner either way!
Bill

I lost 110 lbs 4 years ago and have kept it off. People always want to know what the silver bullet was – what magic secret did I have?
Here they are – and I’m not sure they will work for anyone else:
I had sleep apnea, and got treated, giving me crazy amounts of energy that I didn’t even know I was missing.
I had an eating disorder for twenty years that was messing with my hormones big-time. My insulin levels were crazy. I kicked the eating disorder and my hormone levels became more stable.
I became an active person: I started with stretching and added lifting weights, running, tons of walking, rowing, kettlebells, etc.
I simply became aware of what I was eating, its nutritional content, and the effect it would have on me, allowing me to make better choices.

Fact is I’m new at this and don’t know how to transform and what works for me yet. I think the best way to start is by reading and doing. I’m reading anything I can get my hands on and working out 5 days a week taking advice and from experienced trainers (mostly through online articles) I have recently changed my workout routine and I’m still experimenting with my food intake. So far I’ve lost 5% body fat and I’m still learning and losing (a lot more yet to go). My goal is to be happy with my body when I turn 50 at the end of April.

Hi, I’m 36 years old and I have competed in 3 figure competitions within the last year. In order to transform my 5’11” body for this there were many factors I had to follow. I truly believe that to transform ones body, 3 factors at least have to be in place and implemented but I realize I can only name one to abide by the rules. So here it is, the one factor I believe will make or break a body transformation: nutrition. What it comes down to, and came down to for me, is the strict adherence to a strictly natural, clean, balanced, measured and wholesome diet, devoid of processed and junk foods. With that comes of course dedication but truly the one thing that transformed me personally is the adherence to a good nutritional regimen. Now however, 8 months post competition, a surgery and a long summer later, I am looking to improve my physique for good, for keeps not just for a minute on a stage. I need help and I hope for mental support and finally figuring out which diet is best for me (too much carbs? Not enough carbs? So I really hope to hear back from you and be chosen for a membership, I want to really feel great again but do it absolutely right this time.

I tried for years to lose my belly fat with no success.
I stumbled across a website called Scooby Doo who mentioned you Tom.
The information l recieved there along with your educational emails showed
me that our diet plays the biggest part in making a rapid body transformation.

The biggest key I can think of is to take constant action to attain the written goals you set to transform your body.

Okay so I am a newbie but I thought about this question and I think the number one key to making a rapid body transformation is MOTIVATION. I think whatever you decide to do in life your more then likely to keep at it if your motivated. Maybe your life depends on it. Maybe you wanna look good for a guy or a girl lol. Maybe its winning a trip to Maui lol. Yes I definitely think its motivation.

What worked for me, when training for a fitness show, was the combination of eating the right foods for my body and training in the right way that my body would respond to. For me, this was a keto style diet – lots of good protein and good fats – and doing 4 mornings of LSD cardio, 4 weights sessions a week with another 45 mins of cardio after.
But my emphasis is eating and training correct for you – metabolic type is very important. I got in amazing shape in 12 weeks and this was all down to this approach.

First of all, the desire to make a change needs to be there.I don’t mean a desire to be thin or muscle bound but a desire to be healthy, increase muscle mass and decrease fat. This leads one on the search for knowledge and is how I eventually ended up at this website where I discovered the proper way to go about building muscle and the health benefits of having more muscle.I knew of course about the bad effects of too much and the wrong type of fat in the diet but didn’t know about the health benefits of gaining muscle and a strong core.
So now we have Desire and Knowledge. The next ingredient to sucess is commitment. That is pretty self explanatory but for commitment to work there needs to be persistence to work through the tough times when desire temporariy diminishes. This is the point where too often it is easy to throw it all away so persistence is a key ingredient.
So desire, knowledge, commitment and persistence are the keys to success but to choose just one I would without hesitation say “persistence” as it is this quality that enables us to keep chipping away to achieve our dreams. Some of us are more persistent in life in general than others but we can all learn to be persistent, it is not a magic ingredient. You can all have it.

The 1 Biggest Secret to Rapid (49 Day)
Body Transformation is belief.
belief in my desire,
belief in my commitment,
belief in the reasons to keep going and get out of bed every day,
belief in my own self-worth and the benefits of taking just one more step,
belief in a proven system of exercise and nutrition, to save me re-inventing the wheel,
belief that I am worthy, and that my success will be driven by these beliefs.

Hi everybody,
I think the 1 Biggest Secret to RAPID Body Transformation is to find a powerful reason to exercise and stay lean. WHY do I want to exercise and stay lean ?
We must have a strong enough reason for doing it. I have gained and lost the same weight over and over through all different kinds of diets. I know that my failures were not having a strong enough reason to stay on the diet and lose the weight and keep it off.
Do you want to know all my excuses ? I work too much, I have my family to attend to, I’m too tired, etc.
So before beginning the contest, I have to find a powerful reason to exercise and stay lean. I want to make things different this time.
Nicolas (from France)

I can’t top anyone of the posts I read because I think they’re all good. Here’s what I think
Desire – Ask yourself How bad do you want this
Plan – Goals you can reach and build on the base you created
Faith – Believing in yourself and your goals
Record – Write down everything from your routine to your meals
Revisit your plan – Tweak it as needed

I think the number one thing for changing would be eating clean every 3 hours.
Keeping the metabolism cooking is number one…constantly feeding the furnace.
If you have fat to loose, eating for your target weight every (2 to 4) hours is the key.

My first thoughts of the secret to rapid body transformation were – dedication, commitment and not giving up.
But then I looked at the question again and the word “rapid” stood out.
For a rapid body transformation (like in 49 days or 7 weeks), more is needed than just commitment, dedication and not giving up.
You can follow some ineffective or slow diet and you will see results if you are dedicated, committed and you keep on going. But it may only give either little results or the results may come very slowly.
Only the right diet plan and the perfect workout regime will give results in 49 days or 7 weeks.
I know, I’ve been committed and dedicated and I never once gave up on my current diet. But my weight loss was slow (18 pounds in 8 months) and I still have a lot of fat to lose.
So the secret of rapid fat loss in 7 weeks is the perfect, clean diet plan and a super effective workout regime to whip you into shape (like Burn the Fat).

walk or other exercise and drink plenty of water.

Well, further to my blah blah blog reply, I missed the point of the question, which is the biggest secret to Rapid Transformation for me, is to work out with my husband, as doing this alone can default to excuses. We don’t let each other down, so my method of getting it done described in the previous blog, will work, if we support each other to train regularly and safely, as we are a little older this year. cheers, Marilyn

Consitency in diet and training and keeping track/recording EVERYTHING.

No cheating. Period.

The secret to rapid body transformation starts with mental transformation! You have to be ready and strong mentally! Sure the physical training is physically hard, but its the mental strength that keeps you going to the gym when things get tough. The nutrition plan is a (ok… sometimes complicated) math problem and a chemisty experiment in the kitchen but the hardest part is the mental and emotional strength to stick with the plan. Bottom line…you have to be ready and you have to want it BAD!

The key is being committed to a calorie deficit but still eating nutritious, weight training, AND cardio.

I think the one biggest key to making a RAPID body composition transformation is getting sick and tired of being where you are. When staying the same becomes harder than the dedication it takes to transform, then you are ready.

the mantra “LOOK – LISTEN – LEARN”
LOOK (at what your eating, how you are training, how your body is changing by measuring all 3 areas)
LISTEN (take advice from Tom & the pros… and people just like you. Be open)
LEARN (try out new suggestions & realise that it is never too late to change and/or achieve improvement)

I think the biggest secret to RAPID body transformation is sticking to lean protein with every meal, and watching quantities, always – and not being afraid to have a ‘treat’ – dried fruit, like raisins, with mixed nuts – to recharge your system after a work-out. In other words, providing the tip-top fuel you need, when you need it, but never overfilling the tank, and this can make you lethargic. I think one of the ‘walls’ you can hit as a novice is you can over-diet, over-exercise, and then find your appetite skyrockets and you eat too much, and you find yourself on a cycle of tiring workouts, big meals, and frustration, as you may look healthy to others, but half the time you’re at the gym, and the other half, out like a seal on the sofa eating! I found that a high-protein diet boosted my energy, and my body didn’t want ‘junk’ any longer – the treat became the fresh fruit, or even a handful of granola – the kind of food I used to consider as part of my basic diet. I think it has to do with perspective – you shift the bar so that you tackle your work-outs with gusto, but not exhaust yourself – and ‘come down’ with a smoothie or even a cup of tea and a short nap. You learn to steady yourself and not pitch yourself against a steep slope with no preparations. Also, it’s really a good idea to keep snackable items at home which are healthy, and NEVER stock up on packaged treats – keep apples, celery, carrots, and so on within easy reach for when you have the munchies. If you are like me and love chocolate, try and stick to dark chocolate almonds. Then you get some protein, too, and it can give you an energy boost. Just watch quantities, and don’t be tempted by the 3 for 2 deals at the supermarket – you only eat three times more. So watch the diet, keep the work-outs varied and sustainable, and don’t look in the mirror (yet). Take time to gauge how you feel, and take care of yourself. In 49 days you will feel terrific, energetic, and inspired – no mater what people say, it’s how you feel, and your mental and physical balance, that is key.

I believe that the big secret is DIET. Not a diet as to a specific meal but what those letters stand for. D is dedication. I must be dedicated to seeing a change in my life. I is inspiration because this is not something that I can necessarily do on my own. E stands for eat and exercise. I do need to watch what I eat but simply eating will not change anything. Exercise must be a part of my life. T stands for team in that trying to accomplish this change will be difficult but having a team, some support from others, will help me to accomplish much more than I can do on my own.

I think the biggest key is to know your body well and learn how it functions the best, choose the sport you really enjoy and apply all the rules smartly but with dicipline.

The one word I can think of for being the key to rapid fat loss is “consistency.” Consistency in going to the gym, in steady weight increases, in proper healthy eating, in constant monitoring of your progress, and rereading your goals. The main reason people fail is because they do not consistently challenge their body to make way for rapid body change.
Thus my word for the day is CONSISTENCY.

The number one answer is becoming a part I’d a group or organization as it holds you accountable and motivated…

Hi Tom,
The answer is simple its in your catch phrase “Train hard and expect success” its the dedication required to make lifestyle changes and work at it, there are no quick fixes. I took on board your programme and made those changes I had a few relapses but I’m human. I am 51 years young but my life style was not the healthiest I realised that when I started your programme. I weighed in at 17 stone and a holiday snap prompted change. I started your programme 2 years ago and with some ups and downs I managed to make some headway to a better and longer life plus I now weigh in at 14 stone.
I had a set back in June this year when I suffered not 1 but 2 massive heart attacks requiring a stent to be inserted. Some people may say I left it too late to start but here’s the thing “I have survived” thanks to the changes I’ve made and the fact I was a lot fitter than before I started your programme. I have just finished a Cardiac rehabilitation programme which included 3 mornings a week for 8 weeks circuit training. I continue to make progress and have started slowly training again. I suppose the reason for my comments is not your competition but to let people know its never too late for change. That you can do it at your pace (there are no quick fixes)”But you get what you put in” Tom sorry for the lengthy post. I may not be your biggest success but hey winning is not losing, right? Thanks for reading, Tony

I can imagine many will have their ideas along the line of exercise and nutrition for fast fat loss. I have had some success in the past, but I am still a work in progress.
The one thing I believe is “THEE SECRET” is making the decision to just do it and stick to that decision. In my opinion its the mental work that is the hardest. Look at it this way, imagine you are trying to get a huge bulky freight train started down the track…huffing and puffing away it finally gets chugging along. Once it gets started, it’s hard to stop it. And you wouldn’t want to in this mental journey into a fitness mindset. Once my mind is made up, there’s nothing that stops me. Going to the gym, buying the right food, watching proportions, etc., etc. I see each of these elements as cars behind that engine. They just follow that engine…that strong mental decision to do it. I know, the old commercial that use to run, “Just do it!” makes sense. You have to get out of your own way and not over think the whole journey. Make the decision and tell yourself everything else will follow just like those train cars. What ever plan you have is the route your train will take, so the next thing would be to make sure you take the right route. BTFFM is a great map.
Rosie O. Member since April 2011

Eventhough I’m not at my goal yet, this system is the only one that has made a difference for me. Because my pituitary gland does not work as it should, loosing fat for me is very difficult. I’ve learned that in my case I have to crate a combination of caloric deficit and burn that is nearly double the recommend number for it to make a difference. But with a very close account of what I consume and pushing every single work out I am moving steadily towards my goal. Tom’s book gave me a lot of the tools that I was missing all this time to be able to have the control to make it possible.
Thank you.
Mario Tamez

Belief that one ‘can’ change and/or be changed – the stated, open willingness to change and/or be changed. If one doesn’t believe that, all the diets, workouts, program starts will not work. As thhis type of belief is a spiritual matter, how do I get myself to believe foundationally and fundamentally at my core, that I can change and/or be changed, and that God cares and that God will help me change?
Overcoming the belief that one will fail, and that belief based on a track record of several failures at change, how can one ceate the expectation, a ‘faith’, that this time it will be different?

I believe the key to success in improving one’s body composition is “evaluation evolution.” That is, when following a dedicated eating regimen and exercise routine, being diligent about monitoring one’s results and, when improvement flat-lines, adapt that routine to continue the progress.
Once the body adapts to a given effort or input, one has to shake up the routine to continue to see results. Without regular analysis and evolution, positive results will diminish. By focusing on what works in a routine and dropping what does not, one is assured to see constant positive results.
—
You can make excuses or get results, but you can’t do both.

When it comes to one thing – the bare, bare bones of one thing – it’s your spirit. It’s the clarity, focus, and passion of your own spirit. In other words, you don’t let the mental garbage (that we all have) get in the way of your decision to achieve your goal. Decision here is a verb – it’s something you do continually, not once. Every minute, hour of the day you are deciding for that goal.

I have not been successful at rapid body transformation yet but I think the key is to be doing some sort of weight training or muscle training to keep the muscle and not lose it.

The biggest key to making a rapid body composition transformation is setting clear intentions of what you want to achieve and COMMITTING to consistently following a well thought out non-gimmicky nutritional, physical activity and mind training plan tailored to who YOU are as an individual. Having a plan B and C to turn to in light of unplanned life events that we all face when the gold standard isn’t followed is key to this strategy as an alternative to not doing anything at all.

Being an active person ( working out ), is of cause important. But for me the single most important key factor in body transformation is Nutrition and calorie intake. You can work out all You want, but if You don’t maintain a steady caloric deficit You are going nowhere. Find out your daily maintainance level calorie-wise ( see BFFM ) and slowly cut by 500 cal a day. And on a final note, have patience, don’t rush it. Work out, eat right and stick with it even when you sometimes doubt yourself.

What do you believe is the 1 biggest key to making a RAPID body composition transformation?
Motivation is the biggest key, not reps, sets or miles, but motivation. I have tried, with some success, to use, music, smell, groups, positive self talk, motivation tapes, meditation and partners to maintain motivation. Some techniques work well over the long hall, some for a short time. The trick is to find what works for you. What gets you out of bed on a cold February Great Lakes morning to go through the slush for a freezing 3 mile run. What fires you up enough to get on the mats at the Dojo and go all out with a kid half your age. Find those motivators and do them. Don’t be afraid to try new ideas, talk to new people about what motivates them. Be willing to change your routine.
At 60, my motivators are quite different than they were at 16 ;).
Hey I even subscribe to internet fitness blogs ;)

Hi Tom!
I think the biggest secret to rapid body transformation is a good support system! After trying hundreds of diets and battling to stick to it everytime, I have realised from reading your e-mails, that this is the one thing that I’ve been missing.
Kind regards.
Valencia

I think the number 1 way for body transformation is consistency. Read the Bffm material and stick with it. I have personally struggled with my weight all of my life. I was a 4 ft 10 inch girl weighing 176 pounds at 15 yrs old. I am now 30 and 5 ft 2 in and weigh 119. Am I where I want to be… No, but as long as I keep working hard and sticking to it, the results will come. I am at a point where I have been stuck in a plateau for a few months. Sometimes I feel like it’s never going to come off, but I know that I can not give up. Rome wasn’t built in a day, and neither will a lean ripped body. Just keep going even when it gets hard. Do what u know to do by eating right and doing the work.

Biggest single factor for me is limiting simple carbs. Once I have the taste of sugar or processed foods, I’m off my diet for the day.

I am not experienced in this at all but what I feel is the most important ingredient to success is commitment. Unless you are totally committed to achieving your goal you will never accomplish it. It doesn’t matter how hard or easy the program is, you will eventually drop it unless you are committed.

Having a consistent approach to the plan is what it´s all about!

One day at a time and before you know it you have programmed new habits, concentrate on what you can do at this single point in time and of all things stay positive. If you skip a meal or workout it wont break the Bank.

The key is to meet your body’s energy requirement. If you do a high amount of exercise, you’ll obviously have higher energy needs than someone who does no exercise at all, so you have to identify what energy intake you should eat in order to supply your body with just the right amount of fuel.
How you meet those needs will affect your body’s ability to rapidly transform, with certain foods boosting metabolism and others building muscle. If you commit to it, eat the right proportions of specific food types and resist temptation that makes you consume excess energy, you will get results.
That’s my theory, coming from a complete beginner to body transformation :)

The number one thing is to be in a caloric deficit to burn the fat and to make sure the meals are clean whole foods eaten five to six times per day.

This website.

#1 thing: Raise your standards. What will you do to meet these standards.? What will you no longer do that prevents you from meeting these standards? Who will you have to become to meet these standards?
Those questions are your answer.

What do you believe is the 1 biggest key to making a RAPID body composition transformation is?
For me personally, it’s setting a zero limit excuse policy. Now, what do I mean by that.
I currently workout four to five times a week at an old fashion strong man gym and I can tell you these workout sessions are the most brutal workouts I have ever encountered. Using thick handled dumbbells, barbells, kettle-bells, ropes, rocks, logs, body weight exercises and plenty of running between sets, is not for the faint of hearted.
So, with that being said, why, as I approach the age of 58, am I in the best shape of my life but still carry a lot of body fat? Easy, I use these brutal workouts as an excuse to eat anything that I want and as much as I want. Well guess what, it doesn’t work like that.
What is really sad is the fact that I went from 295lbs to 235lbs only to gain 20lbs (of fat) back again. Time after time, I get motivated to lose that weight and stay very dedicated in doing so only to go right back to these terrible eating habits once I hit a certain goal. You would think that I would have learned by now, but unfortunately, I haven’t. So, it is time for me to stop making excuses!

We’ve always been told that diet and exercise are key to weight loss. Both working together. We can observe in our world that interesting happen when forces operate at the wrong frequency. Bridges sway & collapse. Buildings can do the same. The building block of our bodies also need to be operating at the right frequency. The key to rapid composition change is finding the right combination of good quality foods that promote fat burn and exercises that do the same working together in harmony.

HIIT is besst way to acheive this goal with proper nutrition.

I don’t see myself yet as a success story, not yet that is.
but although i’m not finished, i think that for me the 1 biggest secret is the ability to give the body what it needs, when it needs it. to be able to cooperate with your body and understand its needs, and see what works better and helps you and your body achieve your goal.

I would have to say that the biggest secret to RAPID Body Transformation would have to be dedication!
You can read as much as you want, learn as much as you can, ask as many questions, soak up as much information as possible but, if you don’t have the dedication to put all that information to use … Well then, it’s only as valuable as the paper it’s printed on.
All the information and know-how in the world isn’t going to transform that body for you. Only you can! You have to have the dedication, willpower, determination to put all that knowledge to work and make that transformation!

The main key to Rapid Body Transformation, just like any other desired transformation in life, is having the discipline to show up, no matter what the circumstances or emotional state. A true disciple (=disciplined one) of any belief system, whether spiritual, emotional, or practical/physical, is committed to conquer his/her fear (of failure, not being good enough, not making it) and replace it with faith (in him/herself, in the ability to improve and maintain his/her God-given body) for results in the near future. Faith is not a state of mind/soul, but a belief put into action. I’d like to challenge the definition of insanity in this context and claim that if you do the same thing (training hard & eating/resting right) over and over again, you can expect (and will see) different results… Now go and show up!

What do I believe is the 1 biggest key to making a RAPID body composition transformation?
I am beginning to believe that having a clear mind might be the biggest key. I am currently reading the book Getting Things Done, by David Allen, and he asserts that we need to place EVERYTHING that is on our mind into a system we trust and refer to often so that our mind can be clear and calm to handle whatever we are doing. In the past, I would read about your contests, and think “well maybe I will get back to this and enter”, but I don’t because I forget about it or think “well, I’m certain that there are people who need this more than I do – I am doing ok” I suppose the reason that I still spend a fair amount of time looking for and reading about body transformation means that it is not resolved in my life and I’m not where I want to be.
So I think the key might be to clear my mind and document a plan for rapid body transformation. This will allow me to take the actions I have already specified to reach a goal I have already identified. This reminds me of your suggestion, Tom, about pre-planning all of your workouts on your calendar to meet a goal by a specific deadline. I will add pre-planning my menu, too!

The biggest secret to rapid body transformation is losing your fear of change. This means unlearning the old ways of doing things and embracing the new ways. Only then can rapid transformation happen.

I believe that planning is key.

Dedication !!! Dedicating yourself to the fact that it is not just a one time thing, you are reprogramming yourself and your way of life. In order to keep on track and transform your body, you have to realize it’s not about a special diet or special exercises, it is a lifestyle change. Something that you will continue to do the rest of your life if you wish to remain in the best shape of your life. Yes, the calories in vs calories out combined with proper nutrition and proper exercise create the transformation, but without the dedication, that transformation won’t last very long.

I haven’t done a body transformation yet. I’m totally positive that the ONE thing you need is COMPLETE FOCUS on your goal. If you are totally focused, with a religious zeal, that you are transforming your body, you can do it.
I know that’s what prevented me from getting results in the past. I always have a great excuse to cheat. The good news is that at least I am totally commited to eating right for life.

Planning and perserverence. Have a plan for your workouts and a plan for your nutrition. If you get derailed, step back, re-work your plan and start again. But keep going – perservere no matter what obstacles life throws at you. My biggest obstacles right now? Time and sleep. As a single parent, I work 40 hours per week, then go home to my “other job” as mother, chauffer, cook, housekeeper, handy(wo)man, homework over-seer, laundress, schedule administrator, etc., etc., etc. I go in to work at 5 a.m. and am on a dead sprint until 9:00 at night. Almost daily, for the past three months I’ve had to choose between exercise and sleep. Sometimes, I get in a little bit of exercise, sometimes I just really need the sleep. Time to re-work the plan!

Still work in progressvie! Well when I was 42/43 I had a feeling this was my last year to kick it in before my meotabliusm slowed down and I was right now I’m 45 soon to be 46 and my weight is not buddging I did the same thing as I did when I was 42 joined weight watchers went to the gym tread mill 45 minutes and lifted weights well nothing was moving or loosing so I quite it all and now I’m waking up at 5am and doing the walk/jog for 45minutes 4 to 5 a week and doing Jullian 30 minute shred and I have dropped 9I think inches) but no weight lost! I feel better but and I dont want to stop but I’m not shaping up like I did when I was 42 and 43 my belly is still jiggley and my butt still the same size and the back of my legs look wiggly. I really don’t know if I have to work out more? Eat more? Eat less? But I feel good!! I like what I’m doing and I just don’t want to get burned out and stop and add 30 more pounds and then start over again! Should I change or should I give it till June 7 months from now because that is how sloww my meatabliusm is working since I’m getting older?

It’s not about eating or exercise for me. The one word I think of is SUPPORT. Positive reinforcement always makes me continue o strive to do better and continue on the right path. It doesn’t matter what it’s for. I enjoy people commenting in my changes. I don’t strive for it. I do it for me, but it doesn’t help. I even get pleasure from offering support to others.

The biggest “secret” to rapid body transformation is “change”. Every day we habitually perform the same tasks, eat the same foods, drink the same drinks and walk the same walk. Expecting transformation of our body while repeating the very same things that transformed it into something we are unhappy with is insanity. In addition to change we must keep it “realistic”. I cringe when I see things like “ripped abs in 21 days” on magazine covers. While it is possible to achieve amazing results in 12-16 weeks with a very strict diet and workout routine(if you are a competitive bodybuilder), for the average person it is highly unlikely that the same result will be achieved in that time frame. Attempting to achieve these results from drastic dieting and workouts increases stress which increases lipids in the blood that can be damaging to the heart. Every person is different and no two results will be the same. If you set your expectations too high then you will judge yourself not by the changes you have made but by the results instead, which may be misconstrued as failure if they don’t meet a set expectation. Transformation requires a lifestyle change not a temporary routine over a period of time. Becoming aware of the bad habits that brought us to the condition that we want to transform and altering those habits is a first step. Having the support of like minded individuals in this forum will help to keep you on track when the desire to cheat becomes dominant. This is not to say that you can’t reward yourself occasionally for the hard work which will help to keep you on track. Change is often the most difficult thing to accomplish because our lifestyles are not conducive to effect it. By making “small” changes and setting milestones the road to transformation can be achievable and accessible to everyone.

Focus. I get sidetracked, so applying myself one day at a time does it. This helps with habit-building, and allows me to overcome the daily obstacles, of which there always seems to be multitudes.
Love your contest!

One word Consistency !!!
Consistency with nutrition, training, mindset / focus, preparation, planning, goal setting, self belief, trusting the process, and support.
I just finished a 12 week challenge with my gym and had the best results of my life due to consistency of all the above. Even on my low days I still trained and I never gave up. Following through for the first time in 20 years and I am 23kg lighter thanks to all my consistent hard work and the endless support from my fantastic PT. I also managed to lose fat and maintain muscle. I still have a another 20kg to go but now know I can achieve any goal I set myself providing I remain consistent.

I’m a new member and just finished reading the ebook. With that said, and my constant attempts to get into shape, I’ve realized what’s most important is dumping your sense of entitlement. “I’m tired, I worked hard. I’m entitled to take a night off at the gym” — except one day can turn into two and then a week and before you know it, you’re not working out at all. “I’m hungry, I’m entitled to that [Big Mac, Milkshake, piece of cake].” and like exercise before you know it, you’re ALWAYS entitled. A willingness to toss self (with all that implies) over the side can make major change, even quick change possible. That’s what I’m bringing to the table in joining BTFFTM, and I believe that will change my body and my fitness.

The most effective ‘secret’ that I have found is to keep a daily calorie/macro log, faithfully. I have been keeping a log for about a year now, and still keep it daily. It’s a fast way to see just how close I’m sticking to my goals for the day/week, and it helps develop a ‘feel’ for where I’m at on that particular day and whether or not I can fit in a slice of quesadilla, for example.

The key word in the question is “transformation”. This term was coined by est founder Werner Erhard in the 1970’s. (see http://www.wernererhard.net/standardtraining.html) Erhard defined transformation as experiencing the being of being [in this case] a healthy, fit human being. He notes that the past creates the future. Traditional training programs attempt to achieve one of three goals. To do more of the past effort, to improve on past effort or to change past attempts that have not succeeded. All three of these objectives leave us stuck in the past. Transformative health allows one to reinvent the future as a totally new context from which one experiences health and vitality.
In the book “The Three Laws of Performance: Rewriting the Future of… Your Life”, author Steve Zaffron, CEO of Vanto Group notes that to rewrite the future, a person who believes in self-invention discovers his native energies and desires, and then finds a way of acting on them (p. 143). The book continues, “If we take on this challenge of self-invention, we will find ourselves walking down an unfamiliar road. Rather than being led by what has been important to us in the past, we will find ourselves “being” what we are committed to, what we are standing for, what our vision is.”
That is the one biggest key to making a RAPID body composition transformation.

Water!

At 55, I’ve finally learned what one should realize early in life; that Desire to change, Knowledge about how to change, or even a Goal does not bring about the desired transformation. This is true for any desired change…physical transformation, relationship changes, etc. The difference is Persistence! Knowledge, desire, even commitment to a goal will fail if persistence is absent. Too many things get in our way from achieving desired transformations. Daily persistence in reviewing our knowledge, plan, goals, and then letting that persistence drive us to execute is what will see me through on this challenge! Good luck!

You have to be diligent in doing your strength training at least 3 times a week in addition to your cardio.

Eating habits

Exercise.

For me, the biggest secret to rapid body transformation is commitment. Without that, no amount of advice and council can help anyone have rapid weight loss. Once you commit to something, it becomes part of your daily routine and no longer something you have to think about.

Selflessness leads to rapid weight loss. Ultimately, it comes down to this one principle. Many mental and physical problems could be cured by looking away from ourselves to help others through the power of Christ.

I am still a work in progress and have been for over 30 years. The one thing that I find is most important in any transformation is the knowledge and desire to learn and commit. On again off again just doesn’t work. I should know!

I am not a complete newbie to training, it has been two years since I started. I have been attempting to eat small and healthy meals all this time. The strength training has given me a new outlook on a healthy lifestyle but the Body Composition is not coming as easily as I thought. To answer the question of what is the number 1 key to transforming ones body composition I immediately thought of what is holding me back…the number 1 key to this transformation is losing body fat! One can train extensively but if the fat layer is still there, no muscle definition will be seen. That is the secret!

I believe the biggest key to making a rapid body composition transformation is making well-defined goals and sticking with them. Goal-setting is not easy for me and I know that is what’s holding me back. When I visualize an end-result, I normally succeed. But with transforming my body composition, I tend to lose sight of my goals which is why I believe I do not always succeed.
But life isn’t over yet and I will keep on practicing my goal-setting skills, and even if I only succeed in little bits here and there, it’s better than not trying at all!

I think the biggest secret to rapid body transformation is knowing what needs to be done. I see people in the gym day after day and always on a diet but don’t really see any results. They commit themselves to exercising everyday and eating healthy but don’t really understand what is needed. I believe before you start anything, you really need to understand what you are doing first.

The #1 biggest key to making a RAPID body composition transformation is being committed to your program, not just interested in it. If you’re nterested in your diet you attempt to make the right choices in the office break room. When your committed, you pack your meal for the next day the night before so you can get all 6 meals in while maintaining your nutrient ratios. When you’re interested in building muscle and stripping fat, you make generic plans to “work out”. When you’re committed to changing the shape of your body, you get up an hour early to make sure you get that work out in. In addition, you’re counting every rep, every weight, every calorie so at the end of the day you know what you put in, you can progress, you can succeed! Don’t be interested, be committed. This is a lifestyle choice, not a phase.

Personal Commitment. You must be committed to altering your lifestyle for one reason…yourself. In the past, I would watch my nutrition so I could run faster, or lose a few pounds because I should, etc. Each time I would hit my goal then say “that’s it, I made it” and be done. I was doing something for someone/something else. Now I have found that my personal commitment is founded in “choosing” what lifestyle I want to live. I am not “on a diet” rather I am choosing to live a healthier lifestyle. I can choose to eat like a pig, but I choose not to. I am choosing to live a healthy lifestyle and all the benefits it entails.
That philosophy makes it much more easier to stay on track since I realize I could eat however I want, but my choice is not to. It keeps me from feeling like a victim or feeling deprived.

Mental preparation! Without believing in your own capacity, setting a base standard for yourself, goals and preparing yourself with a stong, focused mind and visualizing yourself already transformed, you will fail every attempt at body composition.
“If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” ~ Gandhi
Best wishes, Amanda

Well, here is my take on fat loss and muscle building. First, you must take into account that a good, hard workout with weights will produce a calorie deficit that may last for two days, depending on how big the muscles are that are “burnt” and / or how many muscles are “burnt”. Repairing the damage to these muscles is calorie intensive. As you know, to build a pound of muscle requires 3600 calories. in the interim, you can do lighter excercises, for the abs, back, etc, to increase the deficit even further. This actually works. Of course, you are gonna try and get enough protein, every day. The digestion of protein, at least lean protein, requires fat. If you are going to eat carbs, then make it clean carbs. By “clean”,I mean carbs with no fat or very little fat in them. carbs are required for the digestion of protein, on a gram for gram basis. Stay hydrated. That is the only way your body can “get” to the fat and liquefy it. i don’t need to stress the value of low glycemic food to you, Tom. If you’re gonna make a sandwich, then try pumpernickel, Rye, or multigrain bread. Protein intake is a problem, for every lifter. this is where your whey protein shakes come in. It’s just about the only way to get enough protein into you on a daily basis. At night, it’s time for the casein type of protein. If you get up starving, this is the way to go. It will shut your hunger up, and you won’t gain weight from it. most of all , realize that if you do, say, a really blistering leg workout, then you ain’t gonna gain weight for a couple of days! And the caloric requirements after this sort of thing are astronomical… If you find yourself eating a few burgers after this sort of thing, don’t feel too bad LOL.
Louie

For me, consistency in adhering to my eating plan and workouts is key. Also, I must have some cardio every day.

Though we are trying to transform physically, I beleive it’s a strong mental aspect – determination – that allows the a rapid transformation.

Dedication is THE ONE element to making a rapid transformation. You may have the head knowledge, support, and training &eating plans, but without dedication, nothing will change. You have to keep going when you don’t want to, and if you fail for a meal or a day, be dedicated enough to get back up and keep fighting for your transformation

I am still a work in progress but I would think the biggest thing for a Rapid Body Composition change would be in a Change of Life style (Diet, excercise all rolled in to one)

Staying on track with the plan.

Well, I could start with something as motivational as…
Success is easy to find. It’s down the street from Discipline and around the corner from Consistency; OR
Consistency with Intensity brings Density; OR
Success is achieved from hard ass work over a long ass period of time;
But as motivational and inspirational these little snippets can be in terms of applying it to weight loss, the topic is about “getting ripped quick…like in 49 days…”
That being said, the commonality of the motivational snippets above all has something to do with a longer duration of time where you adhere to some regimented plan with consistency, and success comes over time. We just simply don’t have the time – 49 days is nothing, it’s half a season of your favorite TV show.
Since you have such a short period of time, you have no time for excuses and no time to kinda-sorta-like-maybe-attempt-to-lose-weight.
What I found out during my weight loss journey (and now my weight gaining journey) is I had to “pay my dues” and employ this “Outwork” mentality. It’s not going to be easy, and a lot of people think it’s their right to get extremely ripped or have that sexy beach body – Sorry, you have to simply earn it. I mention this because I was like that. I lifted weights in high school and college and was looking pretty good, but then grad school, post-doc, family, marriage and kids happened and I just took a long-hiatus from nutrition and exercise and every time I would restart a nutrition and exercise protocol, I would always think about how I used to look and how I deserved to look like that again. Well, sorry Charlie, it ain’t going to happen… I simply had to pay my dues and work hard, and in a competition such as a 49-day challenge or the longer 14-week challenge, you not only have to work hard, but OUTWORK the other people in the competition…
I believe this is the most important attribute needed to transform your body in a short period of time is you just simply have to OUTWORK…
You have to look at your nutritional habits, exercise habits, and how it’s all going to fit into your lifestyle and ask yourself:
Are you working harder than the next guy trying to lose weight during this challenge?
Are you working harder at adhering to your diet more so than the next guy?
Are you working harder than the next guy at balancing your healthier lifestyle and home life such that will improve your overall well-being?
…Simply, are you Outworking the next guy, Outworking yourself, and Outworking your goals – you know, like over-shooting your goals because I’ve heard that’s ok 
This Outwork attitude is what is needed to be successful in transforming your body in 49 days. Not only that, it’s a great mentality to apply in all aspects of your life, work, career, and business.
Imagine this… You end up being the person first to wake up, make breakfast for the entire family, then you are the one coming into work early, finishing everything that you need to get done and more, you leave work a little later than everyone, you get home and prep and cook dinner for everyone, put the kids down, skip watching TV, head to the gym, put in back-breaking-like work at the gym, come home; all the while balancing all the other aspects of your life I simply didn’t mention, AND still have the drive to repeat it again tomorrow and the next day and the day after and the day after that… Then look at the next guy and ask yourself this, “Are you Outworking him?”
Hope this helps,
N

It’s pretty simple. BURN THE FAT AND FEED THE MUSCLE!!! It takes hard work and commitment but it can be done.

The biggest thing that I found is that the person has to want the change for him or her self. Then they have to make the changes in their lifestyle to help the desire to make the change a perminate process.

What’s The 1 Biggest Secret to RAPID Body Transformation?
The biggest thing to a rapid body transformation is “Love”.
I know your saying “What?!?!” I say this because of what I have read from others and what I have gone thru.
Most people say “I need to do this”, or “I have to do that”, but the reason we are doing a body transformation is becuase we love life. We love our family and children and what be be there for them. We love being off the medicine and just the all round great feeling everyday when you wakeup and workout.

I believe that ATTITUDE is the 1 biggest key to making a RAPID body composition transformation.
It starts with Step 1 – setting your goals, continues with your daily workouts, weigh-ins, blogs, and even on the final day, if completing a challenge.
Your attitude will not only keep you on target but will encourage others to follow suit. Be positive when setting your goals and approach your workouts with an “I can and I will” mindset. Stay encouraged even with minor setbacks, use the setbacks as a challenge to do more the next day.

Eat much less.

The biggest key to making a RAPID body composition transformation is to believe in yourself! All the tools in the world are not going to work with achieving a goal unless you believe in yourself. That means you must also accept failure as a learning experience and not a end to all means. Once you have gain that confidence and self worth, not only will you reach your weight goal, but also any challenges you face because failure is our best teacher. Embrace and conquer!

Write down what you do everyday as it relates to your body, especially before eating. This behavior will give you awareness, particularly about your eating, which can be almost automatic. This behavior allows a pause in the usual behavioral chain and gives you the opportunity to “think again” about your food choice and the amount (serving size) you will actually eat. If you wait until later, which some people seem to want to do, as a reflection or analysis, YOU ALREADY ATE IT. Too late to change your mind, then.

BELIEVE in YOURSELF

Consume enough calories , from Fats , Proteins , Carbohydrates , to maintain bodies needs and growth .
Physical weight training 3 times per week working on body as whole for growth and raise metabolism .

Plan your work, work your plan.

Belief in your heart and soul that you deserve a new “life” and that you possess the ability to make it happen.

I have done many things to learn this. I even did a 22 week repathing Class just to help do this I have been on two Journeys. I am a Fire Walker An Arrow breaker and a Rebar bender all to learn how to control my Subconscious Mind If you master this you can do anything With both parts of your mind working together nothing is outside rhe realm of
of being able to do. I was able to do a 90 day juice fast because I would not let my subconscious mind interject doubt

Commitment. Being raised by a high school coach has taught me that consistency is the key, and that seems to be the theme of BFFM. Exercising regularly (especially cardio) and eating right, not just for a couple of weeks, but as a way of life. I love the BFFM emails and discussions. Keep up the great work!

Err… Me and burning the fat I have!

You have to be READY!!!! Mentally ready!!! You have to want it!!! Work hard, eat smart and be dedicated to do whatever it takes to TRANSFORM your body! Keep your goals in mind and DON’T STOP thinking about them!!! Don’t let ANYTHING get in your way!! Focus and dedication!!!

i think the 1 biggest thing for total body transformation is persistance. :D

Long time reader – first time poster.
It is interesting reading everyone’s thoughts on what is the most important key in making a body composition change. I truely believe that everyone is correct and that there are no “wrong” answers.
I honestly believe that the biggest “key” is realizing that a change is required. Once this happens, all the other items that folks mentioned come into play. If there is not the reaization that you need to make a change, then it is hard to set goals, eat right and exercise. All great journeys start with a sigle step. I am hoping to take my first step today.

By enhancing body metabolic rate(BMR) a person can achieve his body composition transformation.

I think visualization/mindset is key. For the best gains, that’s coupled up with right info/research. Together you can change the way you eat and maintain your commitment and energy to workout.

I have not done this body transformation but I have rid myself of 60.6 lb. The you have to move past the excuses and fears. You have to learn a new lifestyle and stick to it. Results don’t come in a magic pill, nor does fat melt off you body in the middle of the night. So, I’d have to say the biggest secret is a new mindset/LIFESTYLE CHANGE! I’m not talking about will power BUT a bucket of tools and support you take with you!

A low fat but very high protein breakfast (30 grams) within 30 minutes from waking up. Sets you for the day

Consistency and sticking to the plan

I try to eat spinach every day, the number 1 superfood!!! At least once in the AM and sometimes in the afternoon. For breakfast, I scramble it with egg whites. For afternoon, I will have a salad or use it as a wrap.

Planning. Nutrition, workouts, sabotage avoidance strategies, all need planning. Failing to plan is planning to fail!

You have to set goals, develop a plan in support of these goals and measure your progress. When you have 49 days to totally transform your body…you cant just wing it!
What gets measured…gets done!!

I know Tom would agree with me when I say “There is No ONE Secret” to body transformation. The right information people need is available in one form or another and with some time can be gathered and consumed to build the appropriate knowledge base. Knowledge is nothing, however, without action, and action is what holds most people up from reaching their potential. I know that without “A Reason” for wanting change, your goal will remain just a goal and will not be acted upon. You must find A Reason you want to accomplish your goal, A Reason you Must accomplish your goal, A Reason why you would make any and every sacrifice necessary to succeed when every stimulus around you is telling you to stop. Find A Reason and anything is possible. Find A Reason and you will succeed.
What’s Your Reason?

The biggest secret for me is a change in mindset…about what I eat. when I see food that I used to eat I tell myself that “I don’t eat that anymore”…instead I can have ….and then I think of all the good nutritious food that I can eat. Now I can make lots of great things to eat that are not bad for my body or my weight loss goals. It is all in the way I see food now.

Q: What do you believe is the 1 biggest key to making a RAPID body composition transformation?
A: Putting proven & effective knowledge (e.g., Burn the Fat, Feed the Muscle; The Holy Grail) into motivated, dedicated & consistent action.

the biggest number 1 key to rapid body transformation is to set a clear goal, of what you want. and be consistent in achieving that goal

I believe the 1 biggest key to making a RAPID body composition transformation is to design your diet around your training I.e. plan your carbs for the morning, before and after training and none on an evening if you’re not training. Sticking to this as well as having your protein all throughout the day (most importantly after any weights/cardio) is to me the most imporant key to this question.

consistently keeping track of ALL food and exercise and body composition data
(considering i find twitter too expansive this will be tough for me)

Clear, measurable, positively emotionally-charged goal setting.

I believe the 1 biggest key to making a rapid body composition transformation is PERSISTENCE. Many people attack body fat by changing their diet or by exercising more. I believe having the persistence to stick with it when it gets difficult is what causes the most rapid change. There is a wall out there that we all hit for different reasons and at different times during our transformations. Persistence is what carries you through when the largest obstacles stand in the way.

Tracking so that I can understand how my body is responding to my efforts is critical. I had been trying a diet but it was slow and stalled out – until I started tracking calories. The diet had me paying attention to protein and carbohydrate levels as well as body fat changes but not overall caloric intake. Not too exciting but it has gotten me back onto a rapid transformation.

Hey Tom and Everyone:
First of all, thank you TOM VENUTO for changing my life.
I think I AM a success story, but I’ll leave that story aside to answer this.
This question is a hard one, but my #1 biggest secret to RAPID body transformation is:
USE YOUR CELL PHONE!
* Follow the best personal trainers, body builders and nutritionists on Twitter for motivation, training and nutrition tips. Check it every morning between breakfast and your training session.
* Download a food log application to track your calories on the go, or better yet plan your weekly menu.
* Download a timer or stopwatch application to time your resting intervals between sets.
* Keep an Excel worksheet in your phone to log your training routine and improve every week.
* Keep the “BURN THE FAT, FEED THE MUSCLE” e-book in your iPhone, so you can go back to it whenever you want to.
This is how I stay motivated throughout the whole year, I have learned to eat clean and right, Improved my training session times and loads and keep my calories in check all the time.
Maybe most of you are already doing this, but if not, DO IT and do everything it takes. Use your cell phone to transform.

For me, the biggest thing for weight loss is what’s going on in my head coupled with nutrition,exercise and hydration. At any given time I can have 2-3 of these working but if all four components aren’t working together I don’t have success. I include support as part of what’s going on in my head as well.

I would like to participate in the giveaway

I’m only a work in progress…but I’m thinking the key lies in “embracing the adventure”. Instead of seeing it is hard or impossible or feeling like a loser for not reaching my goals quick enough or messing up along the way….taking on the attitude of going on an adventure that will change my body and change my life. That includes embracing new experiences along the way – maybe new kinds of exercise…or new experiences. For example I recently rode a ton of rollercoasters at a theme park…first time in my life (was 32 then) and screamed my lungs out but it was one of the most exhilirating things I have done. And I am usually a major scardy cat. But I decided to embrace the fear and take a risk and I discovered something about myself, that I loved it! That there is this fun adventurous person inside me who has not really been living or embracing life. So instead of focusing on how hard this is, and how I’ve never been a sporty person or an exercise type person and how I feel like a fish out of water- I’m getting a new hunger to embrace the adventure, not just of changing my body but the adventures of life that I have been holding myself back from.

The #1 key to rapid body composition transformation is to burn fat while maintaining or increasing muscle mass (lean body mass.
This is done through eating 5 to 6 meals on a clean diet focussed on balanced protein, carb and fat ratios. Using cardio to burn off the fat and strength training to increase lean body mass as it uses more calories to maintain itself than fat, so you kick start your metabolism.
Devlop a good plan, follow it, take feedback and change it if your are not getting the results. Consistancy, consistancy, consistancy and never give up!!!!
ok, so a few more than 1 thing, but its all important.

I can have made a decision, I can have my goals, I can have made plans and carried them out, I can have all the supportive people around me, I can want it very badly, I can be taking positive action, but when I am tired and worn out, all that will go out the window unless I keep it top of mind. There are reminders all around me that this is my goal and that I need to FOCUS on it. When I am tired, I forget about things other than being tired (because I work long hours). During my first very successful challenge, reminding myself all the time that I was committed to body transformation, and in it to win it, was the key to my success. Notes everywhere, pictures, and reminders: is this hurting or helping?

I believe that the one thing to make a rapid body composition transformation is perseverance, if you don’t keep going and stay within your plan of a healthy diet and training, you will never make it.
You may have the best guide and all, but if you don’t keep on doing it, it will never become real.