Fit & Lean Lesson 2: The 4 stages of body transformation - Diligent Fitness

Fit & Lean Lesson 2: The 4 stages of body transformation

Over the past 10 years we’ve noticed a distinct path that everyone who’s successfully transformed their body has travelled. And in today’s lesson we’re going to cover that journey.

You’ve probably heard this before – that getting into great shape is a journey. While we’ve got a next destination were headed for there really is no end, or no finish line. Just a series of challenges to address and benchmarks to achieve along the way.

The beginning of your transformation journey

You’ve taken the first steps and committed to this programme. Maybe you have a clear picture of what success looks like for you. Or maybe you know you want things to be different, but aren’t totally sure what that looks like yet.

The good news is we’ve got a roadmap for you. A curriculum to work through that’s designed to get you from where you are now to where you want to be.

It defines each stage of your transformation in terms of where you’re at, what you’re looking to achieve, the challenges you’re going to face at each stage and the critical ‘success factors’ needed to help you reach the next level.

Like anything in life there are going to be challenges along the way. So with each stage we’re going to show you how to solve the problems that come up, how to overcome the obstacles and how to get over the hurdles so you can get your body looking and feeling the way you want – and keep it that way.

Stage 0: Ground Zero

Where you’re at: You want to change your health, fitness and body. You’re 10-40lbs over your ideal body weight. You’re not exercising regularly. And while you eat ‘healthily’ you have more bad days than good.

The challenge: you know you need to exercise, but don’t know where to start or how to stay motivated

Success factors: knowledge, workable plan and support


Stage 1

Where you’re at: You’ve been exercising consistently for a month or so and have started to notice some changes. You’re now ready to take control of your body and your lifestyle.

The challenge: You’ve lost a few pounds of body fat and feel better for the regular exercise. You now realise that to see more noticeable changes you need to introduce a few basic nutrition habits.

Success factors: commitment to working on nutrition, discipline to carry out the plan and accountability to help you stay focused and on track.

Stage 2

Where you’re at: You’ve seen some significant changes and really like what you see. You’re exercising consistently 3 times per week, been practising your basic nutrition habits and lost 10-20lbs of fat and your body is looking more toned.

The challenge: Now you want to keep it going to see more results. You want to lose another 10-20lbs of fat and continue toning up. Which means tightening up on some additional nutrition habits and increasing your exercise

Success factors: determination, planning and preparation.

Stage 3

Where you’re at: You’ve reached your initial fat loss goals and are now looking for more challenges to keep you engaged and to see what you’re capable of. You’ve lost up to 40lbs of fat, are lean, fit and toned. People often comment on what good shape you’re in.

The challenge: to get the exercise levels up to 3-5 workout per week, come up with ways of being active on a daily basis and work on a more personalised nutrition plan with customised habits based on your body type and specific goals.

Success factors: Dedication, organisation and tracking

Where are you now?

OK, so that’s the 4 stages of body transformation. The main takeaway from this is that you’re not alone. Myself and the DF team have got your back every step of the way. And each challenge you face along the way we’ve got the tools and experience to elevate you to the next stage.

What’s up next?

Next lesson we’re going to take a look at where you are now, by completing the Fit & Lean diagnostic assessment.