Learn How to Build Muscle

How To Transform Your Body: The Real Deal Program

If you want the most amazing body transformation, you need to understand a few simple concepts. Your nutrition and training will be the most important if you are going to succeed.

Depending on your goal - weight loss or weight gain, your program will vary. For a reasonable transformation (with perfect diet and training), you should be able to accomplish a mind blowing transformation in around 12 weeks.

Read on to learn what you need to do to make this transformation!

Despite the title of this article, I will not be providing you with a transformation per say (everything will not be laid out in detail). The reason for this is that an effective transformation program is extremely dependent on your current weight/health and your goals.

A diet and exercise regime will differ drastically between a 200lb male wanting to lose weight and a 100lb female wanting to gain muscle. The best way to transform you body is to learn the most about effective training and diet and apply it to your life. This will truly be a lifestyle change - if you want it bad enough, it will get you where you want to be.

Firstly, to transform your body you need to know how your body uses food and calories. Simply put, your food can be broken down into three macronutrient categories: protein, carbohydrates, and fats.

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Each gram of protein and carbohydrate contains 4 calories while each gram of fat contains 9. Calories are a unit of measure for energy and are used by your body for energy. Your body requires a certain number of calories per day to function and keep your current weight.

If you eat more calories than your body needs then it can be either stored as fat or used to build more muscle. If you eat less calories than your body needs then your body will burn fat or muscle for energy. Ideally, whether you want to gain or lose weight, you want to build more muscle and lose fat.

Loosing fat while gaining muscle all depends on your caloric intake and your training routine. First, find your basal metabolic rate and activity level (this calculation should yield your maintenance calories), then add or subtract 500 calories depending on your goal (500 calories less for fat loss, 500 calories more for muscle gain).

Aim for about 1.2-1.7 grams of protein per pound of bodyweight and around 20% of your calories coming from fat. Fill the rest of your calories in with complex carbohydrates. Eat healthy food, fuel your workouts properly and get plenty of water. Combining the right calorie intake for your goal and body type with an effective strength training routine will transform your body in no time.

Speaking of your training routine, it should involve heavy compound movements designed to work multiple muscles and burn fat. These exercises are: squats, bench press, row, deadlift, pullup, and pushup. Designing a routine around these major lifts while adding some high intensity interval training will blast fat and get you ripped. Follow these simple concepts to transform your body!

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