When going about total body transformation, certain laws apply that are followed with every successful plan. I'm going to cover these laws and "best practices" for the next foreseeable future. Here we go.
Law 1: Train Often
It's that simple. If you don't train often, you won't see progress. If you train once a week for 2 hours with insane effort, it will make a small dent in your progress, but it won't get you anywhere. Notice how Law 1 isn't "Train Often for at least an hour 6 days a week." You can train for 15-20 minutes a day 4 or 5 days a week and make leaps and bounds if you're CONSISTENT.
Fitness is about consistency. Be consistent and you'll go farther than the vast majority of the people out there. It's that simple. It's the one thing that unsuccessful people aren't doing. If you're consistent, you'll outshine everyone else.