Transformation Contest

Below are 12 “daily tasks” that have a significant impact on your fat loss success.The closer and more consistently you follow these tasks, the better the results you’ll achieve.

As a competitor of this contest, I encourage you to check-in each day and tally your points based on how well you did with these 12 daily tasks. For example, you’ll receive 10 points for planning your meals in advance ... 10 points for completing your workout ... 6 points for drinking 2 liters of water, and so on. Use this to stay on track and reach your goals.

Meals followed (all "ideal/acceptable" foods): Less than 3 meals/snacks were "ideal/acceptable" = 0 points 3 meals/snacks were "ideal/acceptable" = 6 points 4 meals/snacks were "ideal/acceptable" = 8 points 5 or more meals/snacks were "ideal/acceptable" = 10 points Included a protein source at each meal: Less than 3 meals/snacks included a protein = 0 points 3 meals/snacks included a protein = 6 points 4 meals/snacks included a protein = 8 points 5 or more meals/snacks included a protein = 10 points Vegetables consumed (serving = approx. 1/2 cup): Less than 3 servings of vegetables = 0 points 3 servings of vegetables = 6 points 4 servings of vegetables = 8 points 5 or more servings of vegetables = 10 points Meals/snacks planned tomorrow: No, I haven't planned my meals/snacks = 0 points Yes, my meals/snacks are planned = 10 points Water consumption: Less than 1.5 liters (50 oz.) = 0 points Between 1.5 liters (50 oz.) - 2 liters (68 oz.) = 3 points Between 2 liters (68 oz.) - 2.5 liters (85 oz.) = 5 points Between 2.5 liters (85 oz.) - 3 liters (100 oz.) = 8 points More than 3 liters (100 oz.) = 10 points Stopped eating when comfortably full: I overate at more than one meal = 0 points I overate at just one meal = 5 points I did not overeat at any meals = 10 points Avoided high-calories drinks (alcohol, soda, latte, etc.): I had more than one high-calorie drink = 0 points I had one high-calorie drink = 2 points I didn't have any-high calorie drinks = 10 points Workout(s) completed: I did not workout today = 0 points I partially completed my workout(s) for the day = 6 points I did workout today = 10 points I did my workout + an extra workout = 12 points In addition to your workout, how active were you: I was inactive today = 0 points I was somewhat active today = 5 points I was very active today = 10 points Used positive self-talk throughout the day: I used negative self-talk = 0 points I was neutral - neither negative or positive = 2 points I had some negative thoughts, but corrected them = 7 points I was positive all day = 10 points Avoided my bad habits (smoking, junk food, etc.): No = 0 points I avoid one of my bad habits = 5 points I avoided more than one of my bad habits = 7 points I had no bad habits today = 10 points Encouraged and/or held teammates accountable: No = 0 points I encouraged 1 - 2 of my teammates = 5 points I encouraged all of my teammates = 10 points

By offering support and encouragement, and holding each other accountable, you'll achieve great results, have lots of fun, and a good chance at winning some money to go shopping for those skinny jeans!

10 Transformation Tips

If you want to lose fat and gain lean, sculpted muscle at the same time, there is nothing better to get you motivated and committed than the Tiff-Fit challenge. You can win by losing weight, body fat, and inches. Here are some 10 tips to help you maximize your results.

10. Clean out your pantry. One of the best fat loss tips is simply, "If you don't have it in the house, you won't eat it!" So get rid of as much junk food as you can - and avoid bringing more into the house. Simply cutting back on junk can help you lose fat fast.

9. Get social support. Scientific research proves that you will lose more fat if you have social support. So hook up with friends who are going to help you reach your goal.

8. Use a food journal. Write down what you eat. This is another research proven tip to help you lose fat faster. Write down everything you eat. It will help you eat better.

7. Take before photos. Yes, it's not a lot of fun to look at your before photos now, but when you are done your transformation, you'll be glad you have the photos to compare.

6. Fix your mindset. No matter what you struggle with, you must switch your mindset to have a successful transformation. You must go from a person who "can't resist cookies" to the type of person that "doesn't eat cookies unless they are part of a planned reward meal". That is how you win transformation contests!

5. You must be in the correct state of change. The truth is that even the best transformation contest winners don't lose tons of pounds of fat on their first try. They start, they stop. They begin, they give up. It happens. And it's okay. But when they get in the right state of change, that is when they finally breakthrough and transform! And that's where you have to be.

4. Use a PROVEN, structured, short burst workout program. Research shows that resistance training and interval training can help you gain muscle and lose fat at the same time. Plus, you can burn belly fat AND boost your post-exercise metabolism. You MUST use this type of workout for guaranteed results. YAY boot camp!

3. Stop doing slow boring cardio and switch to interval training. Research shows that it takes up to 50 hours of cardio just to lose one pound of bodyweight. Who has that kind of time? No one! But other research studies show that interval training burns belly fat while slow cardio doesn't. So skip the insanely boring cardio and start getting results with interval training (You can find more info about this type of workout on the blog under "Additional Resources").

2. Plan, shop, and prepare your food. Take an hour or two on the weekend to go to the grocery store and buy all the whole, natural foods you need for the week ahead. Go home and prepare as many lunches and snacks as possible so you have the right food to eat while at work or in a rush. This is a proven strategy to help you lose fat and avoid temptation!

1. Stick to the 12 daily tasks above.