13/10/2026
IF I HAD TO START MY BODY TRANSFORMATION ALL OVER AGAIN, THIS IS EXACTLY WHAT I’D DO. 👇
I’ve had quite a few new followers recently, so I thought I’d share some advice for anyone who’s just starting their fitness journey.
After years of training, competing, coaching and helping people transform their bodies, one thing I’ve learned is that people massively overcomplicate getting in shape.
If I was starting from scratch tomorrow, knowing what I know now, here’s what I’d do.
1️⃣ WALK 10–15,000 STEPS EVERY DAY. 🚶♂️
Walking is one of the most underrated tools for fat loss. It’s free, requires no special equipment, burns calories and doesn’t destroy your recovery. Get outside and MOVE.
2️⃣ LIFT WEIGHTS AT LEAST 3 TIMES A WEEK. 💪
I’d start with three full-body sessions a week. Nothing fancy. I’d use machines to learn movement patterns, control the weight and build confidence. I’d aim for around 10 reps per set and learn what genuine muscular failure feels like, while keeping good form. Once I’d built a solid foundation, I’d progress to a training split.
3️⃣ START TRACKING CALORIES. 🍽️
You don’t need to starve yourself or cut out every food you enjoy. But you DO need to understand how much you’re eating. I’d start tracking everything, learn about calories and protein, and base most of my diet around whole, nutritious foods.
4️⃣ AIM TO LOSE AROUND 1LB A WEEK. ⚖️
Forget trying to lose a stone in two weeks. I’d aim for a steady, sustainable rate of fat loss. Around 1lb per week is a sensible starting target for many people. Small weekly losses add up to HUGE changes over 6–12 months.
5️⃣ PRIORITISE SLEEP. 😴
I’d aim for 7–9 hours where possible. Recovery matters. Poor sleep can affect your hunger, energy, training performance and ability to stay consistent.
6️⃣ DRINK PLENTY OF WATER. 💧
I’d make hydration a daily habit. It’s such a simple thing, but being properly hydrated helps your training, performance and general health.
7️⃣ TAKE PROGRESS PICTURES EVERY WEEK. 📸
Same lighting, same poses, same conditions. The scales won’t always tell the full story, especially when you’re building muscle alongside losing fat. Sometimes the biggest changes are the ones you don’t notice looking in the mirror every day.
8️⃣ STOP OVERTHINKING EVERYTHING. 🧠
You don’t need the perfect training programme.
You don’t need 15 supplements.
You don’t need to do fasted cardio.
You don’t need to cut out carbs.
You don’t need to train seven days a week.
And you DEFINITELY don’t need to copy what some professional bodybuilder is doing on Instagram.
9️⃣ BE CONSISTENT. EVERY SINGLE WEEK.
This is the big one.
I’d stop looking for shortcuts and start looking at what I could realistically repeat for the next 12 months.
I’d accept that some weeks will be better than others. Some weigh-ins won’t go my way. Some sessions won’t be great.
But I’d keep showing up.
Because the secret to transforming your body isn’t doing something extraordinary for two weeks. It’s doing the ordinary things exceptionally well for months and years.
I’ve spent years learning about training, nutrition and bodybuilding, and the more I’ve learned, the more I’ve realised just how effective the basics really are.
MASTER THE BASICS. BE PATIENT. STAY CONSISTENT. THE RESULTS WILL COME.
And if you’re new here, welcome to the page! Hopefully I can help you avoid some of the mistakes I made along the way. 🤝
Rob Schofield Coaching 💪
