12-Week Body Transformation: Step-by-Step Guide That Will Ensure Optimal Results!
Many people worldwide seek a solution to achieve that 6,8, or 12-week body transformation. They are willing to spend thousands of dollars and work with some of the most expensive personal trainers or online coaches to achieve so. However, only some truly achieve the results they are looking for! In this article, I will explain why most people fail and provide instructions to help you achieve the body transformation you have always dreamed about!
Number 1 reason why people fail their body transformation programs
One of the main reasons why people fail to achieve a great transformation in a short time frame is that they need to set a clear objective. When you have such a short time frame, like 6-12 weeks, you need to have one clear goal: to lose as much fat as possible while preserving as much muscle tissue as possible.
Suppose you want to build 4-5 kilograms of muscle tissue in 12 weeks while cutting 4-6 kilograms of body fat. In that case, you are setting yourself up for failure because that is physiologically impossible.
The most muscle you can put on when in a state optimal for muscle building is 300-400 grams of muscle tissue per month. Very gifted individuals with zero training experience who maximize their gains can put on a few hundred grams more, but that will be a scarce find. Here you can read about one such body transformation with our amazing client!
So to get that crispy physique that will look amazing on a before and after photo, you need to maximize fat loss, which means ramping up your activity levels and controlling for calories to ensure that you are dropping a significant amount of fat week over week.
You need to keep your protein high and incorporate weight training to ensure you are giving your body the building blogs and stimulus to preserve as much lean muscle tissue as possible. In simple words, do not except to serious muscle gains.
To summarize, to get into the best shape for a before and after photo, you need to optimize fat loss during the 12 weeks. Any elite trainer will tell you the same. You can only expect a maximum of results for fat loss and muscle building simultaneously.
However, when you drop a significant amount of fat, you will be in a good spot to go on an aggressive muscle-building program promoting optimal muscle growth.
Most people have a lot of fat and very little muscle and want everything at once, but that is the main reason most fail, and very few see amazing results.
A step-by-step guide to getting maximum results in 12 weeks!
Perform an assessment and set a clear goal for the 12 weeks.
Calculate your resting metabolic rate, add calories burned with different activities, and then deduct calories based on how much weight you want to lose per week.
For 400-500 grams a week, you need a weekly deficit of almost 4000 calories.
Create an environment that will maximize muscle stimulus.
Resistance training must be the staple in all 12-week body transformation programs. With an intense weight training program, you can preserve the muscle tissue while in a large caloric deficit. The main objective of your resistance-based workouts is to maintain strength. You will likely make many gains in power unless you are a beginner trainee, but if you can lift the same weights at the start and end of the program, consider that a success.
After the 12-week body transformation program, you can focus on a training block that will be optimal for building strength and putting on muscle tissue.
Ramp up your cardio and daily step count!
If you want to achieve freakish results quickly, you must ramp up your output. That is specifically true for smaller people. Many petit women have a resting metabolic rate short of 1000 calories, which means that if they do not find a way to ramp up their output, they will have to diet down to a very unhealthy amount of calories, which is insufficient for optimal health. That is also why bikini competitors often lose their menstrual cycle and get many health problems during competition prep!
Work with a personal trainer or online body transformation coach!
Having someone who can ensure your training is optimized while acting like an accountability coach and motivator will play a crucial role in getting you the results you want. When in a calorie deficit, it is so easy to get distracted and end up binge eating, and any small mistake can have a major impact on the result when the objective is to get real results in such a short time frame!
To find out whether it is worth investing in a persona trainer click here!
Choose a nutritionist or a fitness trainer with a degree in nutrition!
When on a diet that requires a large caloric deficit, your nutrition plan must be created in a way that will make your life as easy as possible. Having meals that are simple to make, wholesome, and tasty is crucial. Also, having someone who can assess when it is time to give a diet break, reefed, or an occasional cheat meal will ensure long-term adherence and positively impact your mental state. Anyone who dieted for just a few days knows how hard it is, and imagine now having to be in a calorie deficit for, let's say, 10 out of the 12 weeks of the program!
A common misconception regarding body transformation programs and before and after pictures!
Look how this person lost 10 kilograms, but he put in so much muscle tissue simultaneously!
That is impossible in a 12-week body transformation program. Anyone who knows a bit about human physiology will understand that putting on a few kilograms of muscle tissue in such a short time frame while being in a caloric deficit can not be achieved naturally.
So we have two things here. Either the person used performance-enhancing drugs or, due to how lean the person became, they look like they have put on a lot of lean muscle tissue, a common impression we get when people get leaner. When you have visible lines and cuts, you look bigger in photos.
Below you can see some real transformations of our clients:
Are you looking for an online 12-week body transformation program?
If you are looking for an online body transformation program to help you get into the best shape of your life in 12 weeks, contact us today! Our online transformation program is designed to help you reach your goals fast and efficiently. We provide full support with your nutrition, training programs, and mindset transformations necessary for making such a big change in such a short time.
Our team of professionals is here to provide a step-by-step guide to help you achieve the body you have always wanted! Contact us today and start your transformation. You won't regret it!
To find out more about our online body transformation program, click here!
Are you looking for an in-person 12-week body transformation program in Dubai?
If you are based in Dubai and want to achieve impressive results with a science-based approach to training and nutrition, then our 12-week transformation program is for you. Our in-person Dubai-based program comes with a team of professionals who have worked with people from all walks of life and helped them achieve their body composition goals. We will provide you with tailored meal plans, expert training advice, and accountability to help you reach your goals quickly.
To find out more about our in-person personal training services, click here!
Do you have what it takes to transform your physique?
Achieving a 12-week body transformation is no easy feat and requires hard work, consistency, and dedication. By leveraging the power of online trainers or coaches and following tailored meal plans and exercise regimens designed to maximize fat loss while preserving muscle tissue, you can make incredible progress in just a few short weeks. With focus, discipline, and an understanding of how your body works best, you can join the group of those who have achieved amazing results with their transformation journey! Don't wait any longer - start today on the path towards achieving your goals!
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