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
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.
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
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
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!