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Continuing to Get Results Once the Transformation Is Over

diet exercise fat loss goals guest posts personal training weight loss Apr 01, 2009

Guest Post by Vince DelMonte

We are once again fortunate to hear from the creator of the number one selling muscle-building program on the internet according to clickbank, Vince DelMonte. Vince is a transformation expert having transformed both himself and hundreds of clients. Additionally, he's just a great guy who is willing to help new trainers learn how to be more effective. Here he is addressing the staff of Heritage College who allowed themselves to be trained for ten weeks by personal training students. He is keenly interested in seeing that people get results so he offers this advice for anyone coming to the end of a transformation effort. Here's Vince:

Continuing to Get Results Once the Transformation Is Over

By Vince DelMonte

For some of you, it took a great deal of effort to get yourself into the mode of daily exercise as well as making drastic changes with your diet. You worked hard to remove any temptations from your fridge or cupboard and might have spent countless hours trying to invent new healthier versions of your standard favourites to keep your taste-buds at least half-satisfied.

And, it paid off.  Here you are, after the transformation has taken place, feeling great and having never looked better.  You’re proud of yourself for all the hard work you’ve put in, but at the same time, in the back of your mind there is this underlying fear that it’s almost too good to be true – that in time, that weight is going to come back and your newly transformed body is going to revert back to its former state.

Take comfort in knowing that many people do experience this concern, but with a few points to keep in mind, you should be able to maintain your results with just a bit of effort.

Here are five smart ways to keep yourself looking great:

Be Accountable

First up, you absolutely must be accountable to yourself and what’s going on. If you notice the number on the scale creeping up, taking action immediately to bring it back down again.  While you shouldn’t weigh yourself every single day (as this can become quite an unhealthy obsession) you should be getting on the scale about once a week to monitor trends in your body weight. 

Don’t freak out if you see it’s a pound or two heavier in one instance as this can easily be chalked up to water weight, but if it’s consistently inching upwards, it’s time to firm up on your diet and cardio sessions to get things under control again. 

It’s a lot easier to lose a pound or two that come on than have to go back into a whole new dieting stage altogether, losing 10-15 that you’ve let yourself put on over a few months time span.

Make It Easy

Next, you want to make maintaining your results as easy as possible.  This includes things such as laying your workout clothes out the night before an early morning session, always having pre-cut vegetables on the fridge to snack on and to add to meals, and scheduling your workouts into your agenda like you would a doctor’s appointment to make sure you always know you’re going to have time for them.

All of these things can really make a difference in the long run, so it’s critical that you formulate habits that make workout out and eating right seem as natural as possible.

Don’t Let Boredom Set In 

The third thing you’ll want to watch is that you never let boredom set in.  When we get tired of doing the same workout over and over again, it’s not surprising we aren’t as consistent with our gym workouts.

Instead, change it up.  Try a new fitness class. Add a new exercise to your weight lifting program, or invest in a personal trainer to give your program a complete overhaul.  Whatever it takes – just do it.  Studies have shown that those who maintain their workouts in the long term are much more likely than those who don’t to maintain their weight loss. 

Similarly, with your diet, be sure you are constantly trying new forms of produce, looking for new, healthy recipes, and treating yourself occasionally to give you the psychological break from dieting that you likely need.

Dietary boredom is the number one reason for not being able to follow a diet, so be sure you are looking after this fact.

Find A Health Partner 

Nothing keeps you committed to your workout like knowing someone is waiting there for you to show up, particularly if you get social benefits from the interaction.  Try and seek out fitness-minded people to hang around with more.  Their passion for fitness and eating right will help spark yours and you two will build off each other, keeping motivation levels higher.

Set New Goals and Rewards

Finally, the last thing you want to be sure you’re doing is constantly setting and working towards new goals.  Having a goal in place, whether it’s fat loss, muscle building, or improving some type of health measure, will help you push onwards and provide you with a sense of accomplishment once you reach it.

That feeling of accomplishment plays a very critical role in long term exercise and diet adherence, so make sure you’re regularly reassessing your goals and the direction you want to go in.

So, keep all of these tips in mind.  The more you can incorporate into your lifestyle, the better your chances of taking your transformation even further and being the best you can be.

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About the Author

Pamela Davenport


For decades I have helped countless parents and their children overcome significant obstacles. My unique accomplishments in the fields of child development, health, and fitness have given me an unparalleled perspective and expertise that I would love to share with you.

  • Award-Winning Author and Parenting Coach
  • Mother of six and grandmother of five
  • Studied Juvenile Justice at Stanford University
  • Master’s degree in Social Work
  • Experienced family counselor
  • Support group leader for struggling parents
  • Taught health at the university level
  • Program manager for the personal training programs at two colleges
  • Personal Trainer helping people lose 5lb-100lb+
  • Two-time Ironman Triathlete and competing member of team USA
  •  UMB Lifetime Sportswoman Award 2017