Three Quick Steps to Winning a Body Transformation Contest

Body Transformation Tips

Body Transformation Tips

Do you ever wonder how some people seem to win body transformation contests?  You might even start to notice the same people come close to winning several of them year after year.  To the layman, a body transformation contest appears to be only about the person who lost the most weight or built the most muscle.  If this is what you think about body transformation contests, you are incorrect.  Let me explain…

After watching several transformation contests occur in several internet forums, I’ve found many similarities between the winners of these competitions.  There’s something about the methods they use that is constant in all the winners.  It’s not the person who had the most visual transformation.

Here’s a quick run down of the top three observations I’ve seen with people who continually win body transformation contests.

Body Transformation Tip #1:

Winners use the online journal (blog, forum, etc) provided by the sponsor every single day.  Regardless of the requirements to blog or post about their journey, the winners of these contests get connected with the community FAST.  The very first day, they blog, post or use the journal to document their situation.

  • Use the provided journal method every single day of the contest
  • Connect with the community quickly (be supportive, friendly, display a lot of positive thinking)
  • Become visible from Day 1
  • Write posts of 400 or more words
  • Tell a story

Body Transformation Tip #2:

Post your photos Day 1 and include as many measurements as required.  If you aren’t an expert at taking photos, get a friend to take them for you.  Every contestant who’s won, looks like they had a real camera.  The ones who lost most of the time but I thought made great transformations on paper took photos with a cell phone in the mirror.  There’s no excuse.  If you use a cell phone camera, get somebody to take one of you in 3 stances.

  • Face forward
  • Side view
  • Back to the camera

You’ll cover all the angles in the most professional manner possible.  You can use an online free photo editing tool to manipulate the pictures to crop them down, remove red eye and enhance them to look as good as possible.  I recommend Picnik.

The sponsor of the contest wants to use photos for their website to show their book, program or method worked.  The BETTER the pictures provided, the easier it is for the judges not to get hung up on low quality photos.  You don’t need a high end camera to do this, you simply need to invest 10 minutes Day 1 and at the end of the contest.

Body Transformation Tip #3:

Write in a positive, story telling manner.  The more variables to your story, the better.  If you are the guy or girl who goes to the gym and has for years.. without much effort and burning fat and building muscle isn’t a big deal.. good luck to you.  If you are the person who has a story to tell about 5 kids, a working mom to boot or a dad who came back from the brink of destruction against all odds.. you’re a shoe in.

People like a good story.  A body transformation contest is about a person, who’s TRANSFORMED themselves in more ways than a scale.  Remember, if it were just computers judging people, the person with the best body composition change would win every single time.  You’d bulk up.. get fat.  Join the contest and diet down like a fool and beat everybody.  Except..

A computer can’t feel.

Judges can and if you’ve got a strong story to tell, the chances of you winning are high.

Every single person who has won, has a heart felt (true or not) story.  Find your angle and use that to your advantage.

Winning a body transformation contest is much more than simply providing the best results a photo.  It’s about becoming a leader, connecting quickly and constantly to the community and documenting every angle of your story.  Do this one, and you can join hundreds of contests and increase your chances of winning.

Marc David
“The NoBull Muscle Guy”

Secret Body Transformation Tip #4:

Be consistent.  As stupid as this sounds, upwards of 55% of people will drop out.  Remember the old saying, “80% of success is just showing up?” Pretty much rings true here as well.  Even if you have no story to tell, just post every single day even if it’s the lamest post, you’re visibility will increase above the rest as many people just can’t be consistent.  The winners of those contests are unbelievably consistent with their visibility.

How to Train in a Busy Gym

Tactics For Working Out In A Busy Gym

Tactics For Working Out In A Busy Gym

I’ll admit that I’m NOT the most “politically correct” member at my local gym.

No, I don’t spit in the water fountain or hang out in the doorway of the ladies’ yoga class drooling.  I don’t sweat all over the bench and leave behind a puddle of toxic waste for the next member to swim in.  I bathe regularly, use deodorant, brush my teeth before heading to the gym and don’t reek of stale beer while I’m on the treadmill.

But when it comes to waiting in line for a piece of equipment…I’m a barracuda!

In fact, I HATE to wait for people to get off of “MY” equipment.

So when you’re on a “schedule” you don’t want to have to be held up by the other knuckleheads who probably don’t have ANY plan, right?

Well, you wanna know how do I claim ownership of my workout zone without urinating around the equipment to “mark” my territory?

Here are 5 ways (with a few “not-so-politically-correct” strategies) that I manage my time and space on the gym floor…

Ok, this first one is a simple one…

Workout When The Gym ISN’T So Busy!

I  know, I know….DUUUUUUHH, right?

Hey, you know I had to throw that in there, right?

Obvious yes, but if you’re especially challenged at your gym, then perhaps you should re-examine your schedule and see if you’re able to go at lunch when things are a little quieter.

Throw On Your Headphones And Crank Up The Music!

This works great for managing your time in the gym since you won’t get lured into those long “between set” discourses on the meaning of life with “that guy” who seems to flap his gums with everyone in earshot of him.

But the other advantage of wearing your headphones is that people are less likely to interrupt you and ask if they can “work in” with you.

(If someone DOES ask…let them!  I’m teaching you how to do the best you can to “own” the equipment, but don’t be a COMPLETE jerk!).

Which brings us to…

If someone is using a piece of equipment you also want to use…

Ask If You Can “Work In”!

Most guys aren’t “Alpha’s” in the gym so when you simply ask “Do you mind if I work in with you?”, saying “No” makes THEM the jerk.

And let’s face it, not many people care to be thought of as the “jerk of the gym”.

You’ll get compliance 99.9% of the time and they’ll likely even cut their own sets short and move on to another exercise.

“Mark” Your Territory!

Although my Golden Retriever, Wrigley, has the right idea when I walk him around the block…I’m NOT talking about whipping it out and urinating around the gym equipment you want to use.

But there IS a way you can claim some real estate…

This is especially helpful if you’re using supersets in your training like I emphasize in my “Advanced Mass Building” program where you need to flip back and forth between 2 pieces of equipment.

Simply grab two of the gym’s floor towels (the ones you use to wipe down the equipment) and throw one over each machine or station you want to use just prior to your sets.

So for example, if I’m supersetting chest and back, I may go and throw a towel over the straight bar on the flat bench and then go and wrap another towel around the pulldown bar at a different location.

And I’m talking, I make it OBVIOUS!

I literally put the towel where someone would know that that equipment is being used…not just toss it on the ground next to the equipment.

Then at the end of each set on each piece of equipment, I put the towel back where it can be seen that I’m still using it.

Same thing goes for your other floor “equipment”.  If you’re carrying a water bottle and a training notebook, keep one at one station and the other at another one to send a clear signal that the equipment is taken.


Know why you see “no loitering” signs around businesses such as convenient stores?

Because it annoys people.

When you’re in a time crunch and someone looks as if they’ve set up temporary residence at a piece of equipment, “hang out” close by them – where it’s obvious that you are waiting for THEIR equipment – and occasionally look at your watch.

Now the secret to this is NOT to glare at them as if you expect them to just pick up and go.

No…what you want to do is kind of look around the gym as if it’s no big deal, but when they look at you, just flash a friendly smile at them.

They’ll usually respond with “Oh, are you waiting for this equipment?”

This is where you can come back with “Yeah, are you almost done?”  (Again…keep the friendly tone!).

The typical reaction I see?

They will shortcut their rest period and quickly knock out one more set and leave or let you work in with them during their rest periods.

Well, like I said, I never claimed to be the “nice guy” at the gym, but hey…it’s an (iron) jungle out there and you’re either a lamb or a lion.

If you’ve ever watched “Wild Kingdom”, you know that the lions are the ones who are licking their chops as they gnaw on their leg of lamb.

Have a great workout!

About the Author: Jeff Anderson is author of Advanced Mass Building and Optimum Anabolics.  Follow him on Twitter.