This is my transformation picture after six months, and here is how I did it. If you think body transformation is difficult, you might ask yourself the following questions.

✅ ARE YOU PRIORITIZING TRAINING QUANTITY OVER QUALITY?

I’ve been asked how many hours I spend in the gym. Based on this question, some people might think that spending more time training can yield results easily. Some people still prioritize quantity over quality. For me, I spend only 45 minutes to 1 hour on strength training, and I train 4 to 5 days a week. When I add mobility and cardio sessions to my routine, it takes an additional 30 minutes, but only two days per week.

Some people spend 3 hours in the gym and train day and night. You need to understand your fitness goals. Are you going to bodybuilding competitions, improving overall health, or enhancing your lifestyle? If you’re doing body transformation and long-term maintenance, prioritize quality over quantity. Focus more on the effectiveness of each rep rather than how many reps you can do. You’ll see results based on training quality.

✅ ARE YOU TRAINING WITH THE WRONG BODY MOVEMENT PATTERNS AND WRONG PROGRAM?

First, you need to align your fitness goals with your program. Focusing on the wrong muscle group, not putting more weight than you should, doing workouts unsystematically, and not enjoying training are factors that can delay your transformation. So, I recommend studying the program you’re following. This will prevent injuries and yield results.

✅ ARE YOU TRAINING WITH SOLID EFFORT & ENOUGH INTENSITY?

The transformation journey is not easy. If you cut your food intake lower than normal, you’ll lose weight. But if you want a healthier and fitter body, you need to put more effort into the process. If you want a rounder and bigger booty, no fat on your back, and a flatter stomach, you need to lift weights and put more effort into intensity. Don’t underestimate yourself and let your mind influence you that you can’t do it.

✅ ARE YOU PROGRESSIVELY OVERLOADING?

You might have heard of the term “progressive overload” if you train for strength. Progressive overload is gradually increasing the weight, frequency, or number of repetitions in your strength training routine. But are you actually following the rules or recording your training? You need to challenge your body with a new, harder challenge to keep adapting and growing. This way, you’ll see changes in your body. Planning and organizing your routine is also good for overall lifestyle and personal development.

✅ ARE YOU PRIORITIZING STRENGTH TRAINING?

Whether you’re trying to cut fat, get stronger, or build tone and definition, strength training is for you. It can also enhance self-confidence. Poor body image is a common issue in both younger and older women. Strength training has been demonstrated to improve women’s perceptions of their body image and improve self-esteem overall.

Cardio and strength training have their targeted benefits. You need to think wisely and do both. But if your goal is to get a sculpted body, prioritize strength training.

✅ ARE YOU NOT EATING ENOUGH CARBS AND PROTEIN?

This one is about nutrition. You won’t see results if you’re not eating a balanced diet and ignoring carbs and protein that your body needs for training. If you want to see your body gain, you need to eat more, recover, and grow. Leave the mindset that eating too much can result in weight gain, and choose quality and healthy meals instead.