For many, bodybuilding may seem like a faraway, mystical concept that is unachievable by a normal person. The clear visual aesthetic of definition, ginormous muscles, visceral levels of body fat, and a bright tan, might be enough to intimidate people from attempting this lifestyle.
According to statistics, a very small percentage of the general population will compete in competitions, and an even lower number of them that will ever win. What do these people share in common?
Many factors go into bodybuilding; it’s not simply calorie restriction and spending countless hours in the gym. Achieving the very precise results that are needed for competitive bodybuilding requires a more specific recipe for success, and more importantly the proper mindset to keep going.
A transformation journey that inspired hundreds and thousands of people over the web, is Kim Constable’s story. Irish-born, and a yoga teacher by trade, Kim was on a diet of 1,200 calories a day and maintained skinny stature with no muscle. After going vegan for ethical reasons, she struggled to find an exact guide that could precedent her for success while training for her first physique show. That is when she decided to create the first vegan program, The Sculpted Vegan, for aspiring professional bodybuilders, or for those who just want to look like one. Kim has since gone on to win numerous competitions in her class and has generated over $1 million within the first 12 months of launching her first program. The positive testimonials from her clients and her own physical and mental transformation have proven what exactly is achievable through a vegan diet and meticulous habit formation.
Tip #1 Go Plant-Based
A plant-based diet has been advocated for by numerous health organizations including Harvard Health, NCBI, USDA, and PCRM (Physician’s Committee for Responsible Medicine) for lowering body mass, preventing disease, and protecting the environment.
When controlling for intake, studies show that obese subjects that were given plant-based diets experienced a reduction in body fat. Competing requires a substantial decrease in body fat with the reduction of caloric intake. Because plant-based foods usually contain more volume (ie. water) or fiber (grains, legumes, nuts), but are lower in calories, they can help maintain fullness and help you adhere to a meal plan while training. Plant-based foods are generally slower digesting, which balances blood sugar and contributes to fewer mood swings or cravings. Switching to a plant-based diet can take hunger out of the equation and substantially make the process easier.
A concern might pertain to not meeting the protein requirements when one is trying to build muscle at the gym. Although it is true that the absorption of plant-based sources of protein (ie. soybeans, legumes, nuts) are reduced due to digestive inhibitors like trypsin, protein levels can be replenished by taking protein supplements, such as vegan powders from The Protein Works, that Kim recommends, or through regular protein cycling which naturally occurs in your body. As long as you’re being mindful about eating a variety of plant-based foods to meet your daily requirements, it’s actually far easier to obtain the micro and macronutrients you need to operate at an optimal level. Animal-based diets lack the micronutrient and health potential that plant-based diets have.
Tip #2 Develop Discipline
Because you’re getting so many nutrients and satiety from a plant-based diet, you might not struggle as much with the diet as people generally do on traditional animal-based diets.
However, muscles cannot be built unless you stick to a rigid workout schedule. Muscles are built through continuous exertion, using proper techniques, frequency and rest. Getting a personal trainer or following a program can help you get started; but the habits of going to the gym every day, even when you have a busy schedule must be established if you truly want to get to a competitive level. Not only do you need the discipline to eat according to your meal plan, and to work out consistently, but also the strength to push yourself to work harder when your muscles get accustomed to the weight you’re using.
For many, getting past a certain level is difficult because once they lose the initial 5, 10 or 15 pounds their metabolisms will adapt, making the shredding process harder. That’s why building the proper mindset, and having the discipline to follow through to get to your end goal is probably the most crucial thing in the recipe for bodybuilding.
Having four kids and juggling a busy work schedule did not stop Kim from staying accountable to herself and showing up at the gym every day. She attributes her consistency to following through on the program to get herself from an underweight figure to stage-ready in 12 months. She maintains her regime and lean, muscular body figure year-round following a plant-based diet and consistent training.
Tip #3 Use Tools that Require No Decision Making
Sometimes, we become our own worst enemy. We tend to want the easiest (laziest) way to do something, so why not use that trait to our advantage? Another common barrier is the lack of knowledge of what actions to take to achieve our goals. This is why people hire personal trainers; all they need to do to get in shape is to show up!
When we take decision-making out of the process, our mental capacity becomes freer, and we are less likely to get in our own way. Instead of figuring out what to eat every day, consult your trainer for a meal plan and prep everything in advance so you never have to make a decision. Or, instead of going to the gym two days a week, make it so that you go 5-6 days to build consistency and structure. This way you’re not used to taking days off, or eating junk food because it’s easier for you to choose the alternative option.
The app that is going to revolutionalize the way body transformations are made, even for the busiest of people is Kim Constable’s latest creation, based on her Sculpted Vegan programs. These tools ensure you’re taking the guesswork out of the equation, and leaving it to the experts that have already accomplished what you desire. Kim also offers free 90-day workout plans and nutrition guides for vegan athletes all on The Sculpted Vegan website.
Becoming successful at bodybuilding is no easy task, but if you have the mental tenacity to break through the challenges that come with adjusting your diet and workout regime, you may have a greater chance at it. You can have the greatest plan, but if you don’t have the mindset to follow through, nothing will matter. It’s the combination of using proven strategies that optimize your nutrition, health, and physique, with building discipline and using tools that make it easier to follow through, that will help you get stage-ready as thousands have with Kim Constable’s programs.