So you want to change the way your body looks, tone up, and lose that unwanted baggage around your midsection and hips. Think you’re going to diet your way there or just cut calories and do a bunch of cardio, think again. There’s only one sure fire way to see a body transformation and it includes four main components that you must incorporate or you’ll likely end up in frustration.

There are no shortcuts to changing your body composition. It requires changes in your lean muscle mass, metabolism, hormonal balances, and a host of other factors. In short you need all the pieces of the puzzle to come together before you can see the kind of jaw dropping results you’re looking for.

After years of trail and error and countless research hours as a fitness coach and certified Charleston personal trainer I have found that any successful body transformation program is built around four key elements. They are as follows; cardiovascular exercise, a concern for muscle, supportive nutrition and proper progression.

It’s important to understand that you must have all four components in place to see long-term, lasting results. The majority of quick-fixes only focus on one piece of the puzzle and that’s why they ultimately fail. Think about some of the different fat loss solutions you may have tried in the past. How much discussion was there about exercise in the Atkins diet? How much real and meaningful information about nutrition did you find with the last workout video you purchased?

You see if you’ve tried any number of these so called solutions and ultimately failed it’s not your fault! You didn’t fail…the program failed you because it likely only gave you one piece of the puzzle.

Key Component #1: Supportive Nutrition

There’s no question the foods you eat will determine whether your body is in a "fat burning" or a "fat storing" state. I want you to begin looking at food as having a drug like effect on your body. Different foods have different impacts on the hormonal systems of your body. For example, eating a meal high in carbohydrates causes blood sugar (glucose) levels to get high fairly quickly signaling the release of insulin. In the presence of insulin your body doesn’t have the ability to burn fat for energy. Not many people know this but it’s a fact.

Choosing the right foods really does make all the difference. The nutrition strategies I teach my clients are centered on "naturally low" carbohydrate diets consisting of lean proteins, fruits, vegetables, nuts, seeds, and healthy omega-3 fats, also known as a Primal Blueprint diet. The typical person looking to lose weight has low insulin sensitivity or insulin resistance and will find it difficult losing weight with even small amounts of starches and grains.

Key Component #2: A Concern For Muscle (Resistance Exercise)

While cardiovascular exercise does increase momentary metabolism, resistance exercise helps keep it going for hours. The reason is simple…muscle is metabolically active tissue and needs energy (calories) to function.

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