If your willing to put in the hard work, make the dedication and commitment while understanding the time that will be required to transform your physique, then you are ready to start your transformation.
I’ve put together a list of 150 Ways to Transform Your Physique. Some are simple, some go against one another, some will work for one person, others for the next person but all in all this list should make the journey a lot more enjoyable.

Ultimately, you need to build YOUR plan.

Use this list to build that plan.

150 Ways to Transform Your Physique

1. Eat Less

2. Eat More

3. Do more strength training

4. Do more metabolic resistance training

5. Do cardio

6. Do less cardio

7. Do interval training

8. Run hill sprints

9. Lift heavy

10. Use lower repetitions

11. Use higher repetitions

12. Deload for a week

13. Do more bodyweight exercises

14. Do less bodyweight exercises

15. Cook more

16. Plan more

17. Eat more protein

18. Eat less protein

19. Eat less carbohydrates

20. Eat more carbohydrates

21. Eat less fat

22. Eat more fat

23. Eat More Starch Free Meals

24. Eat More Vegetables

25. Eat Fruit Pre and Post Workout

26. Avoid Fruit

27. Be Strategic About Your Starches (Breakfast and Post Workout)

28. Eliminate Processed Foods

29. Use Portion Control

30. Control Carbs Without Eliminating Them

31. Eat 50% of Your Carbs Pre and Post Workout

32. Implement More Effective Nutrient Timing (See 25, 27, 30, 31)

33. Drink More Water

34. Drink Even More Water

35. Eat More Power Foods

36. Avoid Empty Calories

37. Remove Empty Calories

38. Be Aware of Your Macronutrient Ranges

39. Eat for Your Body Type

40. Use Protein Powder

41. Drink BCAA’s

42. Use Creatine

43. Take a Multivitamin

44. Take Omega-3

45. Use a Greens Supplement

46. Take Vitamin D

47. Avoid ALL Supplements

48. Eat More Nutrient Dense Foods

49. Listen more

50. Listen less

51. Read more

52. Read less

53. Train more

54. Train less

55. Train 3 times a week

56. Train 4 times a week

57. Train 5 times a week

58. Train 6 times a week

59. Follow a Push / Pull program

60. Follow a Total Body program

61. Follow a Lower / Upper program

62. Train in the 6 – 8 repetition range

63. Train in the 10-12 repetition range

64. Train in the 12-15 repetition range

65. Train Lower body 1 time a week

66. Train Lower body 2 times a week

67. Train Lower Body 3 times a week

68. Sprint

69. Sprint more

70. Spend more time between meals

71. Spend less time between meals

72. Try eating less often

73. Try eating more often

74. Implement Intermittent Fasting

75. Use My Plate

76. Get Comfortable being uncomfortable

77. Sleep more

78. Rest more

79. Supplement more

80. Supplement less

81. Carb Cycle

82. Implement Refeeds

83. Eat Grains

84. Avoid Grains

85. Train Lower Body More

86. Train Your Posterior Chain More

87. Train Your Heart More

88. Train Outside More

89. Train Outside Your Comfort Zone More

90. Start a New Training Program

91. Stop Programming Your Own Workouts

92. Hire a Coach

93. Hire a Coach Smarter than You

94. Be Accountable

95. Take Weekly Pictures

96. Track Your Daily Intake

97. Eat 3 Meals a Day

98. Eat 4 Meals a Day

99. Eat 5 Meals a Day

100. Eat 6 Meals a Day

101. Follow a Low Carb Diet

102. Follow a Medium Carb Diet

103. Follow a High Carb Diet

104. Eat Breakfast

105. Don’t Eat Breakfast

106. Eat Carbs at Night

107. Don’t Eat Carbs at Night

108. Have a Cheat Meal

109. Don’t Have a Cheat Meal

110. Follow Some Sort of Periodization

111. Use Linear Periodization

112. Use Nonlinear Periodization

113. Use Undulating Periodization

114. Use the Concurrent Method

115. Use a Conjugate Sequence System

116. Train for Aerobic Endurance

117. Train for Strength Endurance

118. Train for Anaerobic Endurance

119. Train for Maximum Strength

120. Train for Maximum Speed

121. Train for Hypertrophy

122. Train for Functional Hypertrophy

123. Use Supersets

124. Use Alternating Sets

125. Use Pre-Exhaustion Sets

126. Use Post-Exhaustion Sets

127. Use Tri-Sets

128. Use Quad-Sets

129. Use Strength-Cardio Sets

130. Use Drop Sets

131. Use Forced Reps

132. Use Rest/Pause

133. Use German Body Composition Protocols

134. Use German Volume Training

135. Use Advanced German Volume Training

136. Use High Density Training (6-12-25)

137. Use 8-8-16 Training Programs

138. Use 4-4-8 Training Programs

139. Use Cluster Training

140. Use the 1-6 System

141. Use Modified Strongman Training

142. Learn How to Train Differently (See 85-141)

143. Structure EVERY Training Session

144. Structure EVERY Meal

145. Measure Benchmarks (Scale, Body Composition, Measurements)

146. Follow the 90% Adherence Rule

147. Find a Training Partner

148. Schedule a Photo Shoot

149. Enter a Physique or Bodybuilding Competition

150. Stop Over Thinking the Process

Work Hard, Train Hard, Get Better,

Tyler English

I’ve put together my 4 Components to Fat Loss Success and gone a bit further. I’ve outlined the best choices of cardio to perform to achieve maximum fat loss success.

The 4 Components to Fat Loss Success

Fat Loss Component #1 = NUTRITION

Nutrition – Understand that you don’t lose ANYTHING if you are not ready to put your nutrition first. Reread this if you don’t understand.

Fat Loss Component #2 = DIET

Diet – It’s what you EAT! Get your Diet under control and watch your body change! Just because you are on a “Diet” doesn’t mean you are some type of FREAK.

Sidebar: But don’t be afraid to be called a freak by other’s who envy your dedication.

A FREAK LEADS

Fat Loss Component #3 = STRENGTH TRAINING

Strength Training – Whether your fat loss program is a 3, 4 , 5 or 6 day training split, you follow a metabolic resistance training format, a push / pull routine or a bodybuilding routine the ultimate purpose during a fat loss program will remain the same. This ultimate goal of a strength training program is to burn calories, maintain muscle and elevate your metabolism. Cardio queens have had it wrong for years.

Strength Training ALONE is GREATER than Cardio ALONE.

Fat Loss Component #4 = CARDIO

Cardio – I’ve said this before and I’ve heard my boy John Romaniello say the same thing – “Cardio is like ketchup, it makes everything better.” This statement couldn’t be more true – even if you don’t like ketchup.

The topic of cardio has become a topic for a firestorm of debate in the fitness industry. So I’m laying out the different variations you can perform. No need for debate – as I’ve used every one of these because they all can work when done correctly or in the correct sequence.

Fat Loss Cardio Training – Made Simple

#1 – Metabolic Resistance Training – If all you have is 3 hours a week, do this! It combines your Strength Training and your High Intensity Anaerobic Interval Training. It provides you more bang for your buck with a Cardio Strength Training Program all in one. It’s what makes our program at Tyler English Fitness successful.

#2 – High Intensity Anaerobic Interval Training – Studies show it burns more calories than steady state and elevates metabolism. If you have more time in your week than ADD THIS INTO IT! One to Three Sessions per week can do wonders!

#3 – High Intensity Aerobic Interval Training – If you’re going to add another fat burning component to your programming then take a look here. This method is simply a lower intensity interval method.

#4 – Steady State High Intensity Aerobic Training – You’re not working hard enough here to increase EPOC (Exercise Post Oxygen Consumption) all that much. The goal here is to simply burn more calories. This is where the general population thinks they are working harder during a cardio session but they’ve already skipped steps 1 to 3.

#5 – Steady State Low Intensity Aerobic Training – Low intensity aerobic training won’t burn a ton of calories but for someone following all these components you’re might already be burning body fat by the time to “go for a walk”.

Let’s get 100 “LIKES” and 25 comments on this baby and I’ll be back with a blueprint for success – depending on how many days a week YOU can train.

If you appreciate the knowledge then spread the work and give it a “LIKE”.

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
The 4 Components to Fat Loss Success

You can expect many people to take full advantage of this string of hot weather that has hit the Northeast. After all I know Connecticut and most of the Northeast is expecting temperatures in the 90’s all week!

Yesterday was a quiet day Sunday as usual, I had planned to meet up with my brother at the Rhode Island shoreline but the combination of a mild headache in the morning from my lack of water on Saturday (yes even I slip up) and the late night from watching UFC 116, didn’t mix.

Saturday, I only drank one gallon of water where I usually have two gallons per day and during contest prep if I stay up past 12, the next morning is ugly.

So, to say Sunday morning was a rough go, is an understatement. But I still got up ate, drank a little too much coffee and cooked, prepared and packed up my meals for the next 3 days. I picked up my cousin Justin to head down to the Clinton Crossing Outlets, actually the only for two stores I go there for are Under Armour and Nike.

One thing I was telling my cousin on Saturday afternoon was that I’ve been so busy working on my building my business and training for my next competition in Indiana in 30 days, that I hadn’t been to the beach yet this Summer. Justin, just coming off of his surgery last Thursday to repair a frayed labrum, hadn’t been either. Well, for the two of us, that was until yesterday afternoon.

After 2 hours of shopping (my max!) we headed down to the Connecticut Shoreline.

The next hour of my life I would gladly take back in a heartbeat!

Now both my cousin and I are quite confident in our physical appearance. Granted, I may be better looking then him, but hey I’m Italian and he’s Polish, it’s a given!

Italian Women are Better Looking Too!

Now on the other hand there were WAY too many dudes out there who should have either put a t-shirt on immediately or just stayed in doors.

Part of me wasn’t really that upset that I was only getting the beach for the first time all season. Every year I think to myself, “maybe this is the year my generation will change” and every year I am once again subject to the pure disregard for personal health and body, displayed by men and women of my age demographic.

So I know there are plenty of you guys out there that don’t want to look like the overweight officer worker.  As I know there are plenty of beautiful women out there who don’t want to be placed in the same category as the sloppy drunk girl at the bar, who just so happens to be hanging on that same chunky officer worker. Most of the time this episode involves some kind of disturbing behavior or wardrobe malfunction on the females part.

Some locals who had their eye on my cousin.

For those of you that want to do everything in your power to avoid this classification, I put together a list of 26 ways for men and women to build a body that will turn heads at the beach, in no particular order of importance (but rather ironic I started with nutrition.)

1. Prepare Your Daily Meals – Too many in my generation respond with, “ I don’t have time.” What happens when you have your own family? The pure reason for not preparing your food is laziness and convenience. Just think how convenient it is to already have your food with you.

2. Shop on the Outside of the Grocery Store – Everything you need to get started is here, from fresh produce, both green veggies and fresh fruits, deli meat, fish, lean proteins to name a few. These are strong foundations, build on them.

3. Limit Alcohol Content – I know, I know, WTF! Hey, it’s empty calories and consistent alcohol consumption or binge drinking destroys your metabolism. Oh and ladies, constant alcohol consumption will AGE you faster than the stress of being married with children!

4. Exercise a Minimum of 3 Times Per Week – Aim for 3 workouts consisting of both strength training and high intensity cardio.

5. Drink More Water – It’s number #1 natural fat-burner. Shoot for half your body weight in ounces, minimum.

6. Consume More Lean Protein – amino acids are the building blocks of muscle.

7. Get off the Treadmill and Get Creative – Cardio is not the end all be all, but if you think your cardio must be on a machine you need to kick yourself. Hill Sprints, Kettlebell Swings, Bodyweight Cardio, Sled Drags, Plyometrics, Band Sprints, Ropes, Farmer Walks, Sandbag Carry, are just a few ways to get creative with your “cardio workouts.”

8. Lift Weights that Weigh More Than Your Head – NEWSFLASH “The human head weights 8 Pounds and this is something I see too many women still doing. Unless you want your body to resemble the average Jazzercise enthusiast, please lift heavy shit!

9. Perform Total Body Workouts – Yes, GENTLEMAN this includes you too, follow a 3 day a week full body split, Upper, Lower, Total or even more simplistic perform an Upper Body Push, Lower Body Day, Upper Body Pull for starters.

10. Squat More – Ladies, I know you like a nice heiney and Guys the ladies like a man with a nice butt. Just Sayin!

11. Deadlift More – My favorite total body exercise, still can’t find one I like more.

12. More Push-ups and All It’s Different Variations  - All the Dumbbell tricep extensions in the mirror and lateral shoulder raises won’t do what the combination of push-ups can for your arms.

13. Sleep More – There is a direct correlation with lack of sleep and weight gain.

14. Eat Every 2-3 Hours – Your body is a machine, it needs fuel and it needs fuel every 2-3 hours if you want to build the body that turns heads.

15. Stay Active 4 -5 Times Per Week  - Work on doing some recreational activity or movement 4 – 5 times per week. This can be hiking, swimming, biking, and walking the dog, to name a few.

16. Hire a Professional – And I am not talking about a Therapist. If you don’t know what you should be doing in your workouts, then GET HELP! Granted many of the Personal Trainers suck out there, but I have many colleagues all over the Country. If you need a reference let me know!

17. Train in a Group – Look Professional Athletes and Elite Level Olympians train in groups. There is something to be said about the social support, atmosphere and intensity brought about by training with others with a common goal.

18. Join a Boot Camp – If your looking for the fastest, most effective, most cost-effective way to hire help, train in a group, and get your fat ass in kick ass shape then a Fitness Boot Camp is more than likely your answer.

19. Don’t Go on a “Diet” – Look I preach the importance for putting Nutrition first and foremost. Though, with the recent Hollywood buzz about these Extreme Fad Diets it has gotten way out of control. Make small incremental changes and build a sensible nutritional plan.

20. More Intensity – Increasing the intensity in your workout is all too often overlooked. Each and every session should be treated like your last. Make the most of it! Your Metabolic Rate will repay you later by burning unwanted calories all day long.

21. Eat Out MUCH Less – You have NO IDEA how much of anything is in a meal you eat out. Better yet, see # 1.

22. Learn How To Foam Roll and Do It 3 Times Per Day – Increased blood flow and injury prevention are just a few benefits of this technique known as Self Myofascia Release or foam rolling.

23. Sprint Don’t Run – Would you rather look like a Sprinter or Long Distance Runner?

24. Avoid the Scale – Use a variety of measurement options to track your progress. Clothes, Energy, Strength, Food Journal besides just weighing yourself. Pick one day a week and weigh yourself on it first thing in the morning.

25. Download an App – Today’s Smartphones are loaded with Workout Applications, Nutrition Journals, Cookbooks etc. My personal favorite is the Men’s Health App and Workout Muse App.

26. S.U.M.M.E.R. – Shut Up Move More Eat Less, was first brought to my ears by my colleague and Corporate Boot Camp Guru Greg Justice, and it all makes SO MUCH sense when it comes to my generation. Many talk too much, eat too much and don’t move enough. Start workin’ on it! ASAP!

27. Set a Goal – In my line of business I see this WAY too often. A person will start a journey without a means to the end. Set weekly, monthly and year long goals. Revisit these goals. Revise these goals. Track your progress. This one step alone has helped me get where I am today both personally and professionally.

Work Hard, Train Hard, Live Better,

TE

You see interval training IS NOT meant to be performed more then 3 times a week. If you are performing what you believe to be interval training more then 3 times a week, chances are you are performing aerobic intervals. No better then your slow boring ineffective cardio.

"Elliptical Machines Suck For Fat Loss!"

People are amazed when I tell them I get competition ready performing 20 minutes of interval cardio only 3 times a week. Now, don’t get me wrong there are days I do 30 minutes, but there are also days I do 10!

If your work period is as intense as you can perform then you will simply be unable to perform it again the next day with the same intensity. Your body needs the rest. Plus, you have already added a huge boost to your metabolic furnace burning inside you that will last well into your resistance training workout on the next day. That will in turn add an additional boost to your metabolism well into your next interval training session and so on and so on.

If you think going to the gym and performing 45 minute of what you believe to be interval training is correct you are making a HUGE mistake. This is no better for maximum fat loss then slow boring cardio. THIS IS NOT INTERVAL TRAINING!

"Interval Training is Your Fat Burning Pill!"

Next time you perform your interval training try this.

Treadmill: 20 minutes

Warm-up: 5 minutes (Walk – Brisk Walk)

Sprint: 30 seconds  8/9-10 Exhertion Level (AS FAST AS YOU CAN RUN!)

Walk: 90 seconds 3-10 Exhertion Level (Controlled walk)

Repeat 6 x

Cooldown: 3 minutes (Walk)

Do this for 3 x a week on your non strength training days. Just like your resistance training program, you will need to change your interval training program at maximum every 4 weeks.

Remember when done intensely and correct interval training will only be performed 3 times a week.

Stop performing wasteful, countless hours of boring slow cardio NOW!