The 4 factors I’ve found to getting the best body transformation possible are:

1) Muscle Confusion
2) Proper Diet
3) Drink Enough Water
4) Sleep

If you aren’t doing one of these to the best of your capabilities, you may/may not be seeing the results you want.

muscle confusion

Muscle Confusion

When the human body gets used to doing the same workouts every single day, week, month, and year, it adapts. It learns what you’re putting it through so that next time it can perform the exercises better without using as much energy. It makes working out more efficient which is why many athletes and trainers recommend muscle confusion.

Muscle confusion is used in many different exercise regimes around the world. It involves changing workouts to confuse your body. When your body is confused with which workout you’re giving it, it won’t be able to conserve energy and hold onto fat as easily. Your body processes food the same way. If you eat the same food every single day, you body will find a faster and better way to digest that food. Throw a piece of cake into that mix and your body will have to adapt and work harder to digest it, resulting in more calories burned and a better metabolism. These “cheat meals” help keep your body on its toes.

The creators of P90X do a great job at keeping our bodies thoroughly confused. The first 3 weeks of the program you do the same exercises Monday – Saturday. Then, on week 4, they mix it up. They have its users perform different exercises to keep our bodies guessing as to what it will be put through next. On weeks 5 – 7, you do exercises that were different from weeks 1 – 3. These muscle confusion cycles help give you the types of results you’re after without hitting those annoying plateaus! Check out the P90X workout schedule for yourself to see what types of exercises you will be doing over the next 12 weeks.

Proper Diet

Your diet can make or break your body transformation results. If you’re eating a lot of junk food, drinking alcohol, or smoking you may be inhibiting your chance for success. Many of the exercise programs these days come with an eating plan. These meal plans are generally good to follow unless you’re like me (I eat a whole foods, plant-based diet). They have meals that give you enough carbohydrates, protein, and fats to help you reach your goals within 90 days, for example. Follow these plans as exact as you can and you will see amazing fitness results.

Drink Enough Water

Your body consists of about 65% – 75% water. Drinking water helps with digestion. If you aren’t supplying your body with the needed amount of fluids, you can become dehydrated and impede results. I generally drink 8 to 16 ounces of water every 1.5 to 2 hours. Yes, you may be in the bathroom more often than you’d like but you will be giving your body what it needs to perform its best.


Working out in the gym for 1 hour a day is fantastic. But the results don’t happen in the gym. They happen when you’re resting. If you’re spending time in the gym then you should be giving your body time to heal and recover from your workouts. Without adequate sleep, you won’t get the results you want.

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