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Ten Steps to Transform Your Body

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Stephen Adele
RealSolutions Magazine
CEO,  iSatori Technologies

ShariFitness Before/After

I know we’ve all seen the ads in the magazines.  The “Before” and “After” pictures of someone who has transformed their body. True, most of the people in the ads are professional body builders or fitness/figure competitors whose “before” photos are taken in what is known as the “off-season” when they purposely put on weight and the “after” picture is taken just prior to their competition. Well, what about those of us “real” people? You know, the person you see every day who wants to lose weight, look better and feel better?

Once upon a time ago, I was that person and never in my wildest dreams did I ever think I would be a real life transformation success story, let alone someone whose story was featured in magazines. My before and after pictures are me and they are real. There’s no air brushing, photo shopping, etc. to my pictures.

To talk about the subject of How to Achieve a Successful Body Transformation, I interviewed Stephen Adele, Editor in Chief of Real Solutions Magazine, CEO of the prestigious supplement manufacturer, iSatori Technologies, co-author of the Lean System Success Plan and Maximum Growth, Volume II.

Stephen been helping individuals from all walks of life create measurable results in their physiques and performance over the last 15 years and has rapidly become a respected authority in the Fitness Industry.  He has published numerous articles for magazines around the world, been quoted in several trade publications, appeared on radio shows, conducted seminars around the globe.

Stephen shared with me all the secrets you need to know about how YOU can be a real life transformation success story and CREATE your best body.  Stephen revealed his 10-step plan for surefire success that literally ANYONE can follow, whether you’re young, older or 10 or 100 lbs out of shape! His principles overcome the roadblocks that can prevent you from reaching your goals.

I can tell you first hand that building a body that is fit, healthy, and tone takes commitment and doesn’t happen over night.  Many people are in a constant battle of the bulge and too often they will start and stop a program and not achieve results.  No one said it was an easy process, but one that anyone can achieve with the right tools.  I would also like to take this opportunity to say that you are never too old to do this and I am a true believer and living example that living a fit and healthy lifestyle, and I stress the word LIFESTYLE, where you are consistent with eating healthy meals and incorporating strength training in your exercise program truly is the fountain of youth.

Stephen presented the 10 most common mistakes people make when to achieve to a successful physical body transformation and how to avoid or overcome them.

According to Stephen, 85% of Americans are displeased with the aesthetics of their physique, 50-60% are on some kind of diet, 90% of these people will not succeed.  This leaves us with a small group who will succeed who do want to do this the right way and make this a long term lifestyle change.

10 Steps Towards a Succesful Body Transformation

Stephen suggests that you start by rating yourself, like a report card.

A –  Read a book, specific goal, reasons, committed, eating 5/6 meals a day, weights 3/week, cardio 3/week; attracted help and support, and I am tracking progress.

B – Loosely defined goal, reasons, committed, eating 3/4 meals a day, weights 1/2 week, cardio 1/2 week, attracted help but not tracking progress.

C – Goal in mind, but not written out, no reasons, semi-committed, eat whenever I can find time, weights & cardio about once a week.

D – No goal, no reasons, not very committed, not paying attention to eating, nor am I working out.

In order to achieve a successful transformation, you need to overcome some obstacles.  Stephen lists the 10 most common obstacles people encounter and how to overcome them.

#1 Using the scale to judge your progress.

The scale lies.  Body composition is where it’s at.  Lean Body Mass vs. Body Fat.  Take pictures of yourself every 4 weeks and take visual ques from your clothes.

#2 Comparing yourself to others.

  • Competition is between you and your past habits
  • Every body is unique!
  • Slow start, faster finish; versus fast start, slower finish
  • Depends on how much fat you began with
  • 2 to 4 lbs of fat per week is a good, safe goal

#3 How Do I Eat 5-6 Meals a Day?

  • Carelessness, when it comes to eating,is the #1 obstacle to building a healthy, strong body
  • Plan and prepare meals in advance; weekly
  • Use MRP/protein shakes (and limited nutrition bars)
  • Important to feed your body consistently in order to rev up metabolism to burn more fat!

The one area most people get “stuck”  with is their diet, but with anything else, if you are proactive about your diet as well as your workouts, meaning, you have a “game plan” every day knowing what your meals are for the day and walking into the gym with a plan, it takes away a lot of the guess work and frustration.  I have a routine that I go through every single week where I pre-cook my meals for the week no matter what is happening.  This has been one of my biggest keys to success.  It really isn’t that big a deal and not as hard and as complicated as people think.

#4 How do I put a healthy meal together?

  • Start with protein (Remember to eat 1 gram of protein for every pound of bodyweight. E.g., 180 person would eat 180 grams protein / 6 meals a day = 30 grams each meal)
  • Keep portion sizes to the palm of your hand
  • Eating out –order what you want, how you want it!
  • Fast food –pick your food apart

If you have the ingredients on hand and most of your items pre-cooked, putting together a healthy meal is a snap!  A lot of people ask how I am able to throw those meals together on a daily basis throughout the day and it’s all because I’ve planned ahead.

#5 If I work out more, will I get better results?

Yes, and No. More is not always better…

Higher chances of:

  • Overtraining
  • “Burn-out”
  • Injury

Stick to your Plan!

  • Resistance training with weights –3 /week
  • Cardio exercise –3 /week

Free workout planner: p. 69 in Lean System; Or visit  Click on the free stuff icon

Working out too much was one of the mistakes I was making in the beginning.  Not only was I over training, but I wasn’t consuming ENOUGH calories or the RIGHT calories.

#6  My schedule doesn’t allow me to work out.

Is it important to you?

What is your specific S.M.A.R.T. goal?

S.M.A.R.T. Goal:“I am in the process of losing 10 lbs of bodyfat, and gaining 5 lbs of muscle, by March 30, 2006, by eating six nutritious, balanced meals a day and working out at least three times per week.”

What will that feel and look like when you achieve it?

What are your reasons?

Create time; schedule an appointment with yourself EVERY day!

If I had a dollar every time someone said that to me…. The simple truth is that you make time for the things you want to make time for and that are important to you. That goes back to a topic I have spoken about several times in past shows “resistance”.  You make all the “why not” excuses.  If you go back to what I said about walking into the gym with a game plan, and stay focused on doing your workouts, you will find that you can be in and out in about an hour.  Surely you can set aside an hour of your time at day.

#7  Do I need to take Supplements?

No. But…Supplements can used as an excellent “tool”to help you achieve your results easier and faster

1. Convenience(e.g., Meal Replacement)

2. Results (e.g., Lean System 7 for Burning more fat; Morph Mega Drive for Building muscle)

3. Health Insurance (e.g., a multi-vitamin)

A few of my clients have used or are currently using some of your products which has made a difference in their workouts.  I know with me, personally, my physique would not have taken the shape it has without your products and I know this will surprise a lot of people but yes, I do use the muscle building supplements that are marketed to men and no, I am by no means big and bulky. At the age of 46, I honestly feel that these products will help keep me shapely, lean and tone as I age and I also feel that the muscle building products will help me preserve bone density as muscle does help build and preserve bone density.

#8 How Do I Workout Considering My Injuries?

  • Do what you can
  • Exercise “around” the injury
  • Don’t do exercises that cause sharp or nagging pains
  • Visit your primary physician –check it out!


# 9 If I Slip Up, should I just throw it all away?

  • Absolutely Not! We all mess up.
  • Quickly assess how the slip-up happened (hint: it’s usually eating poorly or lack of planning)
  • Pick up right where you left off
  • Don’t let mistakes, obstacles or slip-ups get in the way of your dreams

With the “slip up”, think of it as having had your cheat meal.  You know you had gone off the plan, treat it like a cheat meal, and be determined to not allow it to deter you.  We all have our “moments”.  Even the pros.  You put it behind you and move forward.  As long as you remain consistent with your diet and workouts, and keep the slip ups to a minimum, they won’t be as damaging.  Sometimes, a slip up can actually re-ignite your metabolism.  Keep a positive mindset.

#10 What is YOUR Roadblock?

Are you ready to make a transformation and lead a healthy, physically fit lifestyle?

  • Make a Decision
  • Plan & Prepare
  • Tell Others Around You
  • Track Your Progress
  • Celebrate Your Accomplishment!

There are so many resources out there to help get you past your roadblocks.  Hiring a coach to help you be accountable is another way.

For further information on iSatori Products and Real Solutions magazine, click here —> iSatori Technologies

Here is a list of iSatori Supplements I recommend

EatSmart Meal Replacement Shake
MORPH Mega Drive
MORPH Tablets

And for the guys, I recommend
Sub Test

Please note, the links in this article are sponsored links and while I do make a very small commission on these links if you purchase from them, I stand by my recommendation of these products and your purchase will help support  Thank you.


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  1. 2 Comment(s)

  2. By physical therapist | Reply

    Great site. A lot of useful information here. I’m sending it to some friends!

  3. By Deb | Reply

    Love the way the info was presented. It actually motivated me as I was reading.

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