How to Get From Fat Untrained to Fitness Model Contest Ready

Most guys think you have to be super strict with yourself to build a great physique. I would think that it’s a little bit different. Yes if you want to be a professional bodybuilder, then you probably have to do a little bit more than you would do normally, but if this is your goal I don’t think you would be reading this article. On the other hand, building a great looking physique is much easier than building a body you can present on a stage as professional bodybuilders do.

shakira body

So, what is it that it takes to build such a body?

As Shakira once said the key to success is determination and intelligent effort. Let me break this down for you.


This means that you absolutely have to be focused on the outcome and you don’t allow yourself to doubt, get off track and keep going even when challenges arise, then you will succeed.

You can see this pattern almost everywhere. The people who don’t have the life they want probably don’t see a bright future for themselves and don’t think they can change things to better. Am I right?

On the other hand your successful friends probably are much more optimistic about what they can do and change.

Think about it, and what effect this little switch from pessimist to optimism could have on you. I’m not saying you should become unrealistic with your expectations, just that you start believing that you can succeed in things you are doing.

Intelligent Effort

You hear it all the time, “You have to work hard to become successful”, “You have to put enormous effort into what you are doing to get results”. This is all true, but only if you are doing it right. Putting the necessary effort is something that only few will do. However, this does not guarantee success. If you take two people and you put a brick wall in front of them and one will just keep running into it and one will just walk around it, who do you think will be more successful?

This is true in all areas of life. Now you may be saying, how the hell does this apply to fitness, right?

Well, let’s have a look.

Succeeding in Fitness

Fitness nowadays is no longer about being healthy and good looking. It’s a gold mine that works really well for some people (e.g. supplement companies and fitness magazine owners), but not so much for the regular guys who just want to get in shape. You probably already know this. When you first began your interest in building your body into an attractive shape you researched internet forums and fitness magazines, but after that, you haven’t got any results, because you were overwhelmed and didn’t know what to do next, because of all the contrary information.

This is how the system works, it keeps delivering new information that is completely useless and overwhelming. This keeps you doubting yourself, because you are not getting results. Then you are presented with a supplement that is supposed to give you what you want.

So, you can keep doing what does is not working and is designed to keep you struggling and looking for new things, I.E. spending more money.


You can take an alternative route. Which is what is logical and proven to work. Let’s take a look.

Fat Loss Approach That Works – Calories in and calories out

If you are interested in losing fat you need to understand one thing and one thing only; It’s that if you are a healthy individual without any hormonal problems then fat loss is pretty much only matter of calories in and calories out. What this means is that if your body burns let’s say 2000 calories a day and you eat food worth 2300 calories then you end up storing fat worth 300 calories. This is how people end up gaining 10-15 pounds per year.

If you are not lean and do not have about 5% of body fat and you are not going to be on stage in 5 weeks then you don’t need to worry about carb cycling or different food choices. This is important only when your abdominals are fully visible. Until then it doesn’t make a difference.

I don’t know where you currently are, you have to identify this on your own. The best thing would be to take a photo of yourself. Often times you will be surprised by your look. Seriously take that photo.

six pack abs

After that you need to set up a goal. For example getting a six pack abs in four months. This is a great goal. It’s measurable, because you can watch your progress on the photos. It’s also realistic for most people, so it will only depend on you whether you achieve your goal or not.

Like I said earlier, until you get a six pack abs it doesn’t matter what you eat, because you won’t notice the difference. This means that you can eat whatever you want and you don’t need to avoid foods you love. Quite the opposite you should always try to eat the foods you like. The only thing is that you need to limit the calorie consumption.

Once you know your Basal Metabolic Rate (the amount of calories you burn when not doing anything) then you know under what line you have to limit your calories. There is a rule of thumb that more you want to lose, less you need to eat, so it’s up to you how fast you want to get rid of the excess fat. Just remember that you need to be able to sustain this for few months to get results, fat loss is not matter of days. A good sweet spot for three to four month might be eating 400 calories below your BMR.

Muscle Building Approach That Works

The most important thing when building more muscle is NOT protein nor Supplements! It’s the quality of your workout and the way you train. Your muscle development is a result of what you are doing at a gym, not in a kitchen. This is why you need to focus the most on your workout and make sure you have a good one. I cannot stress this enough. Quality professional  workout that is designed to build you the body you want is practically everything.

build muscle mass

You should focus on building a good looking body shape and what you should do is get a workout that is designed to build such a body. Not some bodybuilding A,B,C split. No, get a workout that is structured to train your most important muscles, those that are responsible for an attractive body. These are shoulders, back and chest. They have to be the most of your workout. Train all the muscles, but focus on those three the most. That is the path to an attractive V-shape alpha male body.

Once you have that nailed down, you are ready to progress and build the body you want.

The only thing that can prevent you from getting results when have a good workout is you doing a poor job in the gym.

This one is huge

I rarely see someone in the gym having some sort of plan for the workout. And is even more rare to see someone doing a really good job when training.

Most people just do whatever they feel like doing today, focus on lifting heavy weights, not on training their muscles. There is a difference between doing a lift and just trying to get it up and taking weights you can handle properly and focusing on training your muscle and really feeling the work your muscle has to do when getting the barbell up.

I’m not saying you should lift heavy, the thing is that you if you are supposed to do 8 reps with this weights you should have really hard time doing 9 and not be able to do 10, if you could then it’s probably not heavy enough for you to progress. However, having a perfect form is a must. Always focus first on your technique and then the weights. So, what this means is that you have to lift heavy, but with strict form, got it?

If your form is not the one a 12 year old would learn from, it’s just not good enough. Focus on it. Feel the muscle, feel the contraction, lift slowly and technically correct.

You will be rewarded with great muscle gains and strong body.