5 Key Components of a Full Body Transformation
When you begin a new diet and exercise routine, your goal is to see a full body transformation. However, for most people, this just isn't the reality. They find themselves unable to reach their goals, and then they end up giving up and reverting to their old habits.
The reason that so many people struggle to reach their goals is that they are missing one of the five key components to reaching a full body transformation. Read on to find how what the five key components are and how you can make them work best for you.
Perhaps the most important part of any body transformation is the diet that you are eating. A simple internet search is going to find you a wide range of options. Ultimately, you are going to want to select a diet that doesn't cut anything out of your diet completely.
When you cut something out in its entirety, you are more likely to cheat because you are going to miss that food. Instead, focus on getting a healthy number of calories and ensure that those calories are coming from healthy food sources.
Find out what number of calories you are going to need to consume on a daily basis to meet your goals and work out where you are going to get those calories from. Remember to consider how much sugar, carbohydrates, fibers, and protein you are getting from your dietary choices, as well as the rest of your vitamins and nutrients.
Like with diet, you are going to be able to find a wide variety or exercise routines and options by doing a little bit of research. Choose an exercise plan that you are going to be able to stick to. Start with small changes and work your way up.
If you aren't exercising at all, walking for even fifteen minutes a day to begin is going to help you to see results. Try to choose exercises that are going to work your entire body in a rotation, focusing on different muscle groups on different days of the week.
It is also important that you don't forget about your cardio exercises. Remember, you can have fun with your exercises, look for classes that appeal to you to make it easier to stick to.
Your mindset is going to make the biggest impact on whether you are successful with your body transformation. If you are of the mindset that you aren't going to be able to reach your goals, you aren't going to reach them. telling yourself things like "I don't have time to work out" or "I don't know how to eat healthy" are going to sabotage your chances of success.
Instead, tell yourself that you are important enough to make time for and that you can learn how to make healthier food options. Then follow through and prove to yourself that you can do it.
What is your motivation to transform your body? Perhaps you are going on a trip, and you want to drop some extra weight, or maybe someone close to you was just diagnosed with a health disorder, and you don't want to be next.
Your motivation is personal to you, and there is no right or wrong to what can motivate you to want to be healthier. Whatever your motivation is, remind yourself of it on a regular basis. put up motivational pictures where you are going to see them or use motivational quotes.
If you can find someone who understands your motivation, that is a great person to rely on for support and to remind you of that motivation.
You aren't going to be successful if you don't have some form of support during your journey to a body transformation. Changing your diet and exercise routines takes a lot of work, and it is easy to get discouraged. You might not have anyone who you know personally that would be a good support for you, but that is okay.
You don't need to have someone who is physically present to support you. There are many online forums that are full of people who are taking the same journey as you and are going to be more than willing to support you.
When you have a bad day and eat something that you shouldn't, and a day that you don't work out the way that you meant to, having a support person to encourage you and help you through the bad days is going to be the difference between your success and failure.
Reaching your goal of a full body transformation isn’t going to be easy. However, there are some key components to ensuring that you are successful.
By ensuring that you have the right diet and exercise plan as well as motivation and support you are going to ensure that you are in the right mindset to make your goals and do everything necessary to meet them.
A Ten Minute Full Body Workout That Anyone Can Use
When it comes to building muscle, losing fat and getting into shape, the biggest problem for most people is simply sticking to their training goals. This is called ‘adherence’ in the industry and simply means your ability to stick at a training program long enough to see the results that you need.
Even a poorly designed workout can help you to build muscle and get results if you stick at it. And it is much better to perform a bad workout for a long period of time than it is to perform the best workout possible for a day and then give up.
But this is something a lot of people don’t really consider when they plan to get into shape. Too often they will come up with routines that involve training for an hour each session, five times a week. If you’re already feeling too tired to be particularly active, if you’re already stressed with work… trying to fit in five hours of exercise a week is a huge ask. This is particularly true when you consider that you’re probably going to have to travel to the gym as well, get washed, change clothes… etc.
This is where a body-weight workout can come in so handy. And this is especially true if you use a workout that hits the entire body in a single session, only takes 10 minutes and can be done anywhere. Use this workout first thing in the morning before work and before you go in the shower. Train in your boxers so as to not create more washing. Now you have a routine that really is just ten minutes and that no one should have any problem sticking with.
What does that workout look like? Here it is:
Three Exercises to Rule Them All
This workout is made up of three exercises that together will train the entire body while also providing some cardio benefit. Those three exercises are:
This routine hits all the major muscles in the body because it mimics a more involved split that bodybuilders use called PPL (Push, Pull, Leg). Pull ups hit the lats, the biceps and the abs. Push ups train the pecs, the triceps and the shoulders. And jumping squats hit the entire lower body and provide the cardio.
Now this workout isn’t going to be enough to help you build massive muscles overnight. It can burn fat and it can tone your muscles and harden them. But in order for you to really train you need to use heavier weights performed more slowly and for longer.
So use this as a tool to start your new training regime and to get into the habit. Likewise, use it whenever you can’t fit a full routine in.
6 Steps to Gaining Weight and Full Body Transformation
Gaining weight can be as much as a struggle for some people as losing weight can be for others. Whether you are trying to gain weight to add muscle mass or look less like a string bean, it requires a lot of hard work to gain weight while still maintaining a healthy diet.
People who are trying to gain weight often don't want to do so by eating ice cream and pizza. Loading up on junk often leads to other health concerns and only helps you gain fat.
To gain weight and look good, you need to build up lean muscle, which requires a combination of protein, carbohydrates, and healthy fats. If you are trying to gain weight and maintain a healthy lifestyle, this article is going to show you how to do it.
1. Track You Calories: Just as you would track your calories to lose weight, you are going to track them in order to gain weight. To begin, you are going to want to figure out how many calories you are consuming to maintain your weight.
Most women maintain their weight consuming between 1800 and 2000 calories per day, depending on their level of physical activity, while most men maintain their weight consuming about 2500 calories per day. Once you know how many calories you are consuming to maintain your weight, you can add 200-500 calories a day.
2. Eat A Balanced Diet: Lean muscle looks good and benefits your body in many ways. This means eating a balanced diet and eliminating empty calorie foods such as cookies, white starches, and junk food. A general rule is to consume 50 to 60 percent of your calories each day from carbohydrates, 15 to 20 percent from protein, and 25 to 30 percent from healthy fats. It is important not to go overboard on protein. While protein is good for getting toned, it also tends to be very filling and requires a lot of energy to digest
3. Consume Healthy Fats: Olive oils, canola oils, and coconut oils are going to be your new best friends when you are trying to gain weight. This is because they are easily added to salads, smoothies, grains and other foods, which will increase the calories of your meal without making you feel more full. When you are making rice, grains, couscous, and other foods that absorb liquid add a generous amount of a healthy fat to it because the starch will absorb it and it won’t be overpowering.
4. Eat Wisely: It is also recommended that you eat 5-7 meals throughout the day. This will help you avoid feeling uncomfortably full and trying to force yourself to continue eating.
5. Supplement: A final struggle to gaining weight is getting to the end of the day and realizing you haven’t consumed nearly enough calories. When this happens, it can be tempting to gorge on ice cream and French fries, but in the long run, if you are gaining weight from unhealthy foods, you are going to end up unhealthy as well. Instead, use protein shakes and other gain supplements available in health food stores to supplement your diet.
6. Snack Wisely: Nuts are a great option for a snack food throughout the day. Just a handful of walnuts pack more than 200 calories, which is great when you are trying to add calories to your day.
Consider consulting with a nutritionist, these specialists can provide you with customized menu plans, help you set realistic goals and provide advice tailored toy our specific situation.
Gaining weight may require lifelong maintenance once you have reached your goal. By choosing nutritious foods, you are going to ensure that the extra calories you are consuming are going to keep you healthier than ever.