Tag: transformation
12-yo Ripped Bodybuilder Goes Viral for Dramatic Physique Transformation
A Brazilian bodybuilder known as Cauzinho is turning heads with his shredded physique at just 12 years old. In a recent Instagram post, Cauzinho showed off his body transformation in hopes of breaking the myth that children cannot train bodybuilding and powerlifting. While bodybuilding and powerlifting differ in their end goal, both disciplines offer fantastic…
Jay Cutler Hints at 2023 Masters Olympia, ‘I Could Transform This Body With No Drugs’ Except TRT
Speculation surrounding a Jay Cutler comeback to the 2023 Masters Olympia is at an all-time high. In a recent JayCutlerTV appearance, Cutler detailed his gym goals and laid out how he could transform his physique using nutrition, training, and testosterone replacement therapy (TRT). Bodybuilding legend Jay Cutler proved himself as one of the best Men’s Open…
Jay Cutler Hints at 2023 Masters Olympia, ‘I Could Transform This Body With No Drugs’ Except TRT
Speculation surrounding a Jay Cutler comeback to the 2023 Masters Olympia is at an all-time high. In a recent JayCutlerTV appearance, Cutler detailed his gym goals and laid out how he could transform his physique using nutrition, training, and testosterone replacement therapy (TRT).
Bodybuilding legend Jay Cutler proved himself as one of the best Men’s Open talents throughout the 2000s, having faced several high-caliber opponents. Perhaps his biggest accomplishment was dethroning the eight-time Mr. Olympia titleholder Ronnie Coleman in 2006. During his reign, Cutler lost to Dexter Jackson in 2008 and returned a year later to avenge the defeat, cementing himself as the only Men’s Open bodybuilder to ever win back a Mr. Olympia title.
Cutler’s last competition came at the 2013 Mr. Olympia, where he finished sixth. While he stepped away from competing, Cutler’s notoriety in bodybuilding hasn’t diminished. Last year, suspicions about a potential return swirled when Cutler’s physique went viral posing and training alongside fitness influencer Lexx Little.
However, Cutler shot down any chance of returning to a ‘competitive stage.’ Instead, he declared his recent gains in the gym were part of a ‘Fit for 50’ physique transformation. He planned to facilitate the transformation using TRT while avoiding substances like Trenbolone.
The Masters Olympia announced its return after an 11-year absence. While Cutler has yet to mention whether he will be in attendance or compete, speculation continues to mount especially considering the latest improvements to his physique.
Jay Cutler Measuring Food Again, Says ‘Training Doesn’t Have to Be ‘Balls to the Walls’ for Transformation
During the video appearance, Cutler mentioned that he was measuring his food again and shared his recent breakfast.
“So I measured my food this morning. A cup and a half of egg whites, I had some pineapple, 50 carbs of rice and grinds, which is cream of rice, two Ezekiel slices of bread, a little bit of low-fat cottage cheese, and I had what else — two whole eggs.”
“I need to change the pace a little bit especially if I’m going to go into this thing in May and start really – you know, I really want to dedicate myself and really transform my physique. To be honest, when I took my shirt off last time on video, it really gave me a lot more motivation because you see what you look like on video – obviously, the feedback, people have been, ‘Oh, Jay looks great.’ But to me, honestly, I thought I looked like crap. I was disappointed. There’s a physique I want and that physique I want isn’t anything like the Olympia physique.”
According to Cutler, he could transform his physique with proper nutrition, training, and TRT.
“I saw comparisons where they put me next to ’09 and you know, people are like, ‘Whoa, you’re that many years retired. No man, this is my life. This is what I do. Granted, you know my meal schedule and that’s really – I’m going to stress it over and over, if I actually ate my six meals a day, which I believe is really necessary for anyone preparing for a contest – some will say five meals, some can do three, Andrew Jacked does it with three or four meals,” says Cutler.
If he consumed six meals daily and trained with ‘enough’ intensity, Cutler reiterated that he could dramatically transform his physique. He implored his audience to listen to their body and to make training adjustments accordingly.
“I think honestly, I literally could transform this body, no drugs, nothing. I mean, obviously, I’m going to use my TRT. It’s all food. It’s all dedication to the training and training with enough intensity. That training doesn’t have to be balls to the wall. You’re going to have days where you train really hard, and anyone training right now – speaking to my whole audience, whether it’s male, female, age brackets from young to older, you should have days where it’s turned up and have days where it’s turned down. You make adjustments based on how you feel.”
“I don’t know if they’ve drawn the names yet [for Masters Olympia],” added Cutler.
Jay Cutler’s Latest ‘Fit for 50’ Workout List
Before calling it a day, Jay Cutler practiced posing and admitted to looking leaner. It should be noted that bodybuilding guru Chris Aceto doesn’t believe Cutler is on the verge of a competitive return. In a recent RxMuscle interview, Aceto said Cutler would ‘never’ make a comeback to Masters Olympia but added that he looked incredible ahead of turning 50.
Even though the Masters Olympia roster has not been announced, there are athletes who have expressed interest. Former 212 Olympia Kamal Elgargni says he’s considering the event if the ‘prize is right.’ Last month, the 2000s 212 and Open standout Hidetada ‘Hide’ Yamagish laid out his plan to come out of retirement at 50 for one final competition.
RELATED: Kai Greene Talks TRT, Steroids, and Competing Natural for 15+ Yrs: “Very Proud of That”
With seven-time Mr. Olympia Phil Heath teasing a return to the sport as well, fans are excited to see who shows up to the 2023 Masters Olympia contest, scheduled for August 25-27 in Cluj Napoca, Romania.
You can watch the full video below:
Published: 11 April, 2023 | 11:24 AM EDT
Have You Ever Wanted To Look like a Stunning Model?
March 31, 2023
Karla Adams is not just a fitness expert; she is a woman with a mission to help people create a lifestyle out of their health and fitness goals. The Karla Adams’ Sports Model Program has helped many clients in their 40s and 50s place in competitions and live life looking like a sport model.
Karla’s Journey As a Fitness Coach
With over 25 years of experience in exercise science, sports nutrition, and custom lifestyle transformations, Karla, of Riverside, California, has built a reputation in the industry all around the world.
Karla’s journey to becoming a fitness expert began at the age of 16, when she first discovered her passion for helping others live healthier lives. Her journey as an athlete led her to a 7:30-minute mile for 13.1 miles half marathon and represented Riverside City in Japan’s Sendai International Half Marathon.
In the mid-2000s, Karla suffered an injury from endurance training, which led her to pivot her focus to the development of a lifestyle transformation program. Within that system, she created the Sports Model Program for members who want to compete, do a photo shoot or just look like it.
In 2020, Karla was featured on the cover of Muscle & Fitness Hers Magazine with a five-page feature that detailed her athletic story and transformation program. The article also introduced her up-and-coming app that will supplement her program with organized recipes, training tips and more.
Her Goal
To improve the statistics, one lifestyle transformation at a time. “The value of having a customized formula for each unique body is priceless in terms of truly mastering one’s own body,” she said. “No matter anyone’s goal or lifestyle, that is really what makes the magic happen.”
Client Experience
“I had many people in their 40s and 50s who were coming in to lose weight and just fit better intheir jeans,” she said. “And the next thing you know, they are participating in and placing in theirfirst competition, doing photo shoots, and having a body they never thought they would have.”-Karla Adams
Sports Model Program
With her expert guidance, the clients in her program were tapping into potential that went well beyond their initial weight loss expectations.
For more than 15 years, she has been helping clients in her transformation to competition program, which is an aspect of the Sports Model Program, as well as compete in their first show, get in the best shape of their lives and create a lifestyle out of it.
Karla’s Sports Model Program is customized to each participant, based on a number of factors including body and fitness needs. The personalization allows the program to be more effective and helps prevent injury during training. “The profiling system really makes the whole program inclusive.
“I feel better, look better, and that spills over into everything else I do“- Glenn Tetley
Karla’s Take
Experiencing the eye-opening personal transformations have become one of Karla’s favorite parts about what she does. She helps people create a lifestyle out of achieving weight loss and building muscle while building confidence in reaching their own goals. For far too long, she said, people have been wasting money on programs and products that don’t work.
No matter what someone’s goal is, or where he or she is starting in his or her journey, there are a wide variety of methods that are geared toward every lifestyle demographic,” Karla said.
“It works for everyone from the busy business professional to endurance athletes, or those looking for a transformation lifestyle and healthy living regimen.”
Summary
“People sometimes struggle to realize their own potential. When they come in and see me and my profile program, and start realizing what their potential is, they get excited. They start achieving goals they never thought possible,” she said. “But when others start hearing about what’s happening with my clients, and they start seeing the transformation they can make in their own lifestyle, they start to believe that the results are possible for them, too.”
Filed Under: Blog, Fitness, Health, New Tagged With: article, blog, coach, sponsor, sponsorships, transformationReader Interactions
Get Ripped in 2022 with this 12-Week Easy-to-Follow Diet & Training Program
Getting in better shape is usually one of the top three New Years’ resolutions for most people. This does not only apply to people who have never stepped foot inside a gym. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year.
Contrary to what anyone might tell you, having a fitness-related New Years’ resolution is not wishful thinking. It is, in fact, one of the best things you can do before starting a new year.
Why is that, you ask?
According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It can also help you live longer.
Expectation Setting Before Starting a Transformation Program
To be honest, it is unfair to label people as quitters who give up working out only a few weeks after joining a gym. Most of these individuals end up quitting because they do not know what to expect in the first place.
Their failure should actually be attributed to people who initiated them in the fitness lifestyle or the trainers who could not guide them in their journey.
If you do not know what to expect while starting a training program, do not worry. We have you covered. Here is what to expect when you first join a gym:
1. It is Going To Take Time
Although transforming your physique is not as hard as some people make it out to be, it surely will test your mettle. Body transformation is a long and slow process, and you should not even consider getting a gym membership if you are giving yourself anything less than six months.
But isn’t this a 12-week transformation guide?
Yes, it is. Give that chest a rest!
Although we are giving you a 12-week program, you better not expect to turn into Captain America in these three months. We believe in keeping it real here.
To see meaningful progress, you should repeat the regimen for another 12-weeks. Even then, you should not expect to look like Steve Rogers after he came out of the Vita-Ray machine.
After six months, you will start seeing your body getting into shape. At this point, you will need to switch to an intermediate training program to take your gains to the next level.
Next Read: This Is How Your Training Should Change as You Get Advanced
2. You Are Not a Lone Wolf
There is no shortage of fitness noobs who think they have mastered the game after watching a few YouTube videos. Body transformation is a complex subject.
What has worked for a YouTuber or an Instagram fitness model might not work for you. If you want to make the most of your time in the gym, you will need a personalized transformation program.
Guessing that you are a newbie, and a humble one at that, you should take the help of a professional with a proven track record to devise your training, nutrition, and recovery program. It might cost you a little upfront, but it will pay dividends in the long run.
3. Do Not Trust Your Training Buddy
If you have joined a gym along with a buddy, you are at higher odds of giving up on your transformation compared to individuals who start alone.
Confused? Let us explain.
Beginners who start their transformation journey with a buddy usually end up becoming codependent. This relationship usually translates into one person skipping a workout because the other was too busy to hit the gym on a particular day.
Over time, these missed workouts add up and are equivalent to taking one step forward and two steps back. If you are a beginner, it is better to draw intrinsic motivation and join a gym alone as compared to joining with a friend.
Related: 5 Tips For A Weight Room Beginner
4. Working Out is Only Half the Game
Many newbie lifters pat themselves on the back after every workout as they drive to a friendly neighborhood McDonald’s for a rewarding meal.
A transformation takes much more than running 20 minutes on a treadmill or curling dumbbells for a few reps. To carve your dream physique you need to watch what you eat and follow an effective recovery program. It is called a fitness lifestyle for a reason.
5. Use Supplements
Most beginners make the mistake of staying away from sports supplements for the first few months as they think these supps are only meant for pros. On the other hand, some suspecting noobs shun supplements altogether because they think they can harm their kidneys.
Not only are bodybuilding supplements (from reputed brands) safe, but they can help shorten your transformation curve. There are supplements on the market that can improve the quality of your workouts, keep you energized intra workouts, and then fasten up your recovery process.
Here are the supplements we recommend:
12-Week Beginner Diet Program
Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.
As a beginner, you do not need to change your diet every week. You need to give your muscles enough time to make the most of the nutrients you are feeding them. By switching your meals too often, you end up leaving gains on the table.
12-Week Beginner Diet Plan
You will be eating six small meals throughout the day. This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long.
The 12-week diet plan to get you shredded:
Monday
Meal 1
Oatmeal: 1 cup
Apple: 1 large
Egg white: 7 large
Multivitamins: 1 serving
Fish oil: 1 serving
Meal 2
Cottage cheese: 1 serving
Brown rice: 1 cup
Meal 3
Tuna: 1 sandwich
Meal 4
Chicken breast: 250 gms
Brown rice: 1 serving
Olive oil: 1 tbsp
Meal 5
Potato: 1 medium baked
Steak: 150 gms
Brocolli: 1 cup
Meal 6
Egg white: 3 large
Protein shake
Also Read: 10 Gym Terms Every Beginner Needs To Know
12-Week Beginner Training Program
The 12-week beginner training plan will introduce you to a range of gym equipment and functional exercises. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina.
In the first six weeks, you will be performing full-body circuit workouts. During the second half of the program, you will switch to upper and lower body splits with increased intensity.
Other than weight training, you will also be doing cardio throughout the 12 weeks. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout.
Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Training Principles For Optimal Results
To get the most out of your training, you should be following these training principles:
1. Focus on Your Form
Most beginner lifters make the mistake of chasing heavier weights while starting out. In your initial days, you should focus on perfecting your form. Learn how to perform the exercises correctly, and the weights will come.
2. Mind-Muscle Connection
If your goal is to build muscle mass, lifting weight for the sake of it is not going to cut it. Bodybuilding and weightlifting are two different sports. For optimal muscle fiber stimulation, you should focus on contracting your muscles with every rep. Remember: Bodybuilders are primarily pump-chasers. If you do not get a muscle-ripping pump during your workout, you are doing something wrong.
Check Out: 10 Myths Most Fitness Beginners Believe
3. Visualization
This technique was popularized by Arnold Schwarzenegger. As soon as the Governator entered a gym, he started visualizing what he wanted his muscles to look like. He used the rest time between sets to pose and visualize his dream physique.
“Every crunch, every chin-up, every curl, every squat, every rep brought me closer to my vision of becoming Mr. Universe, the greatest bodybuilder of all time.” – Arnold Schwarzenegger
Must Read: Arnold Schwarzenegger Quotes to Keep You Motivated
4. Progressive Overload
To avoid hitting a plateau, you need to ensure you are progressively overloading your muscles. Since this is a beginner’s training program, you do not need to push yourself too hard. Try to lift a little heavier every week or perform a couple more reps with the same weight to keep challenging your muscles.
12-Week Beginner Workout Regimen
This beginner training program will introduce you to a variety of exercises performed with a barbell, dumbbells, cables, and machines. The 12-week workout includes:
Week 1-6: Total Body Circuit
The first six weeks will help you get accustomed to resistance training and are designed to ease you into your gym life.
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Rest
Week 1-3:
For the first three weeks of the program, you will be performing each exercise for one set of 15 reps. Make sure you are maintaining high intensity throughout your workout. Do not rest for more than 60-90 seconds between sets.
Lying Leg Curl: 1 set of 15 reps
Leg Press: 1 set of 15 reps
Leg Extension: 1 set of 15 reps
Flat Bench Press: 1 set of 15 reps
Dumbbell Press: 1 set of 15 reps
Dumbbell Shrug: 1 set of 15 reps
Tricep Pushdown: 1 set of 15 reps
Barbell Curl: 1 set of 15 reps
Back Extension: 1 set of 15 reps
Standing Calf Raise: 1 set of 15 reps
Barbell Wrist Curl: 1 set of 15 reps
Crunch: 1 set of 15 reps
Low-Intensity Treadmill: 30-minutes
Week 4-6:
For the second phase of the first six weeks, you will be using slightly heavier weights and be performing two sets of every exercise.
Leg Press: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Bent-Over Barbell Row: 2 sets of 12 reps
Incline Bench Press: 2 sets of 12 reps
Dumbbell Press: 2 sets of 12 reps
Barbell Shrug: 2 sets of 12 reps
Rope Tricep Pushdown: 2 sets of 12 reps
Dumbbell Curl: 2 sets of 12 reps
Back Extension: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 12 reps
Barbell Wrist Curl: 2 sets of 12 reps
Crunch: 2 sets of 12 reps
Low-Intensity Treadmill: 30-minutes
Next Read: 5 Tips for Finding Yourself a Workout Partner
Week 7-12: Upper/Lower Body Split With Increased Intensity
In weeks 7-12, you will be splitting your training days into upper and lower body workouts. You will also be pushing harder in the final installment and lifting heavier than you did in the first six weeks.
Week A:
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Week B:
Monday: Workout 2
Tuesday: Rest
Wednesday: Workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
In the first week, you will be training your upper body twice, while on alternating weeks, you will be training your lower body twice a week.
Workout 1: Upper Body
Decline Bench Dumbbell Press: 2 sets of 10-12 reps
Cable Fly: 1 set of 10-12 reps
Single-Arm Dumbbell Row: 2 sets of 10-12 reps
Seated Cable Row: 1 set of 10-12 reps
Seated Dumbbell Press: 2 sets of 10-12 reps
Dumbbell Lateral Raise: 1 set of 10-12 reps
Dumbbell Shrug: 2 sets of 10-12 reps
Tricep Pushdown: 2 sets of 10-12 reps
Barbell Curl: 2 sets of 10-12 reps
Barbell Wrist Curl: 2 sets of 10-12 reps
HIIT Treadmill: 10-15 minutes
Workout 2: Lower Body
Smith Machine Squat: 1 set of 8-12 reps
Leg Extension: 1 set of 10-12 reps
Lying Leg Curl: 1 set of 10-12 reps
Back Extension: 1 set of 20-30 reps
Standing Calf Raise: 1 set of 12-15 reps
Crunch: 2 sets of 15-40 reps
Reverse Crunch: 2 sets of 15-30 reps
HIIT Treadmill: 10-15 minutes
Next Read: 7 Reasons Why You Can’t Build Muscle
Conclusion
While getting a gym membership is easy, sticking to a transformation program requires determination and unwavering commitment. Although the first few months of a transformation program might get you no visible results, you will see exponential growth in the months that follow.
If you wish to carve the physique of your dreams, we encourage you to think long-term. As someone once said, “People overestimate what can be done in one year, and underestimate what can be done in ten.”
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Total-Body Transformation Program To Carve Your Dream Physique
Here is a way to carve out the perfect physique!
Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out.
But this article is different.
We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment).
12-Week Total-Body Transformation Program Principles
To make the most of your transformation program, you should abide by the following principles:
1. Follow Military Discipline
Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months.
You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks.
So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature.
2. Progressive Overload
Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.
By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.
Studies have shown that the progressive overload method can help build muscle mass and improve strength.
3. Pyramind Training
Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.
There are three types of pyramid training:
Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
20 lbs x 12 reps: Set 5
Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout.
Related: 3 Recovery Basics For Hard Lifters
4. Use Advanced Training Principles
Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength.
Include the following advanced training principles in your workouts:
Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
Negatives
5. Muscle Hypertrophy
Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure).
Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short.
You should also focus on mind-muscle connection and muscle contractions with every rep.
Remember: You should target muscle annihilation with every workout.
6. Instinctive Training
This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.
Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.
For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.
Next Read: Advanced Training Techniques To Take Your Gains To The Next Level
12-Week Total-Body Transformation Program Diet Regimen
The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.
The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.
12-Week Bulking Diet
The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.
In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau.
Week 1-4 Bulking Diet Program
In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary.
You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms).
Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Month 1 Total-Body Transformation Diet Program
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
2 scoops of casein protein (mix in water)
Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat
Must Read: 10 Myths Most Fitness Beginners Believe
Week 5-8 Bulking Diet Program
In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively.
Meal 1:
2 scoops of whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops of casein protein (mix in water)
Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat
Check Out: Best Pre-Workout For Beginners To Enhance Your Pump
Week 9-12 Bulking Diet Program
The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
2 scoops of casein protein (mix in water)
Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat
Check Out: Top Effective and Safe Supplements For Beginners
12-Week Total-Body Transformation Program Workout Regimen
To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau.
While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.
12-Week Transformation Workout Program
Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.
This is the 12-week transformation training regimen:
Related: This Is How Your Training Should Change as You Get Advanced
Week 1-4
The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month.
Day 1: Chest and Back
Bench Press: 3 sets of 10 reps – 60-sec rest
Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Cable Crossover: 3 sets of 10 reps – 60-sec rest
Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest
Day 2: Legs and Abs
Squat: 3 sets of 10 reps – 60-sec rest
Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
Leg Extension: 3 sets of 10 reps – 60-sec rest
Hamstring Curl: 3 sets of 10 reps – 60-sec rest
Crunch: 3 sets of 10 reps – 60-sec rest
Plank: 3 sets of 30-sec – 60-sec rest
Day 3: Biceps and Triceps
Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Triceps Dips: 3 sets of 10 reps – 60-sec rest
Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
Preacher Curl: 3 sets of 10 reps – 60-sec rest
Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest
Day 4: Shoulders and Abs
Barbell Military Press: 3 sets of 10 reps – 60-sec rest
Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
Weighted Crunch: 3 sets of 10 reps – 60-sec rest
Reverse Crunch: 3 sets of 10 reps – 60-sec rest
Related: How To Know If You’re Getting Stronger In The Gym
Week 5-8
In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.
Day 1: Chest
Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
Superset:
Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
Push-up: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 2: Back
Pull-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Deadlift: 4 sets of 10-12 reps – 0-sec rest
GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
Cable Row: 4 sets of 10-12 reps – 45-sec rest
Dropset
Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest
Day 3: Shoulders & Abs
Arnold Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
Intraset stretching:
Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 4: Arms & Calves
Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
Superset:
Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
Superset:
Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest
Day 5: Legs
Squat: 4 sets of 10-12 reps – 45-sec rest
Superset:
Leg Extension: 4 sets of 10-12 reps – 0-sec rest
Leg Curl: 4 sets of 10-12 reps – 45-sec rest
Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
Lunge: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest
Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning
Week 9-12
In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.
Day 1: Chest & Triceps
Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
Intraset Stretching
Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Tricep Dips: 5 sets of 8-10 reps – 30-sec rest
Day 2: Back, Biceps & Abs
Deadlift: 5 sets of 8-10 reps – 30-sec rest
Superset
Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
Planks: 5 sets of 1-minute – 30-sec rest
Day 3: Legs & Shoulders
Leg Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Leg Extension: 5 sets of 8-10 reps – 0-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Day 4: Arms & Calves
Superset:
Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Superset:
Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Superset:
Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest
Day 5: Chest, Back & Abs
Superset:
Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest
Day 6: Legs & Shoulders
Military Press: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Squat: 5 sets of 8-10 reps – 30-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Leg Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest
Check Out: 5 Ways To Boost Your Pump in the Gym
Wrapping It Up
You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique.
Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Gym Girl Inspiration: How To Jumpstart Your Transformation (+ 10 Instagram Hottest Fit Girls)
If it weren’t for the fit girls, Instagram wouldn’t be what it is today. In other words, Mark Zuckerberg owes a lot of his success to female fitness Instagram celebrities. Maybe he too gets in a little gym girl inspiration before heading to work every morning, who knows?
The best part about fit gym girls on the Gram, you ask?
Not only are the female Instagram athletes aesthetically appealing and a treat to look at, but most of them are constantly putting out content to motivate their followers to kickstart their own transformation journies.
Beginning Your Transformation Journey
For most people, scrolling through Instagram can lead to sensory pleasure. According to research, it is one of the reasons why it can be so addictive.
On the other hand, Instagram can also have a negative psychological impact. As per a study, looking at photos of perfectly chiseled goddesses can hurt your body image and self-esteem. We are sorry to report this but your favorite Instagram gym girl is causing this too.
Let’s take a quick test to check if fit girls are causing you to procrastinate your body transformation, shall we?
Open the Instagram app on your phone and scroll for 10-seconds. Was most of your feed graced by photos and reels of bikini-clad gym girls? Is “train regularly” a constant on your new year’s resolution every year, but you cannot find the time or motivation to work out?
If you found yourself nodding to both the questions above, fit girls are probably one of the reasons behind your inaction.
Related: The Hottest Legs on Instagram
How To Jumpstart Your Transformation
Looking at picture-perfect gym girl physiques can be intimidating. It can leave you feeling hopeless. Many people never start their body transformation because the workouts they see online look terrifying.
At the same time, you might feel ready to begin a body transformation but not know where to start. If you are one of these people, the buck stops for you today.
Feeling unprepared and anxious before starting a physique transformation is normal. Every pro athlete had to start somewhere. In fact, many successful bodybuilders started lifting because of their body insecurities.
As they say, the best time to start working out was five years ago. The second best is now.
Must Read: 5 Reasons Why Your Transformation Isn’t Working
This is how you can achieve your dream physique:
1. Get the Fundamentals Right
Do not worry. We will not ask you to get under a bar and squat on your first day. In fact, it is the most common rookie mistake. Instead of “diving right in,” you should “ease into” the fitness lifestyle.
i. Check-Up
Before you start training and gulping down fancy supplements, you should invest in learning more about your body. We highly recommend seeing a doctor for a complete physical and blood work-up.
While your physician might not be the best person to recommend a physique transforming diet or training plan, she is the best person to consult about things you should stay away from.
Keeping a record of your cholesterol and triglycerides, blood pressure, fasting glucose, and bone density can go a long way in helping transform your physique.
ii. Clean Your Cupboards
While your gym girl fitspo might enjoy a glass of red wine and pizza every once in a while, you should know that she probably does not have that stuff stocked at her home.
There is a famous saying in the fitness industry, “what is in your cupboard will eventually end up in your stomach.” So, give away all the sodas, cookies, candy, ice creams, and snacks and stock up on healthy whole foods.
Having junk food around in your house can tempt you into making poor food choices. Delete the food ordering apps from your phone and distance yourself from unhealthy eating as much as possible.
Next Read: Your Transformation Can Never Be Successful Without These 6 Things
iii. Stock Up on the Good Stuff
If you are serious about transforming your physique, stock up on the following food items:
a. Pantry
Nuts
Olive oil
Quinoa
Oats
Sweet potatoes
Spices
Whole-grain cereals
Natural nut butter
Sesame seeds
Brown rice
Canned tuna
Salmon
b. Fridge
Water
Chicken breast
Greek yogurt
Low-sodium soy sauce
Egg whites
Low-fat milk
Fresh fruits
Turkey
Salsa
Mustard
Although your specific grocery items can vary depending on your diet program, the food items mentioned above can provide you with a balanced blend of proteins, carbs, and healthy fats.
Also, when we say “good stuff,” we are not just referring to healthy food (or weed), but other areas of your life as well, including mental and social. Replace the negative self-talk with positive statements and watch your body transform.
The company you keep during your transformation period can also influence your results. So, surround yourself with people who are on a similar path as you, and maybe avoid your buddies who like getting shit-faced every weekend.
Watch: The Best And Worst Bodybuilding Foods
2. Find the Motivation Within
Crushing on a gym girl can only take you so far. You cannot achieve (and maintain) your dream physique if you lack intrinsic motivation. Figure out why you want to transform your body, plan how you will do it, and act on it. That is how you can stick to a fit lifestyle in the long run.
Related: The Best Gym Motivation Videos of All Time
i. You are Your Own Competition
Many newbies make the mistake of comparing their progress with other people. While Instagram can be a great place to seek gym girl inspiration, it can also be the biggest source of discouragement.
Remember: No two people are the same. Different people will take different amounts of time to show similar progress. Stay patient, and you are bound to see results.
ii. Injuries Should Not Hold You Back
Injuries are a common excuse for delaying one’s transformation journey. Make no mistake, if you are suffering from a serious condition, you should listen to your doctor and follow her advice. But if a muscle sprain or popping joints are your excuses for missing your workout, you are not fooling anyone.
If you follow pro bodybuilders, you would know that many of them train through injuries while prepping for a show. If you are a noob, you should take a professional’s help to train around your injuries.
iii. Start With Light Beginner Workouts
Remember what we said about easing in and not diving in?
The fitness lifestyle is not a sprint. It is more of a marathon. If you want to transform your physique with a focus on improving your health and longevity, you should focus on sticking with your training and nutrition program for the long term.
Since most pro athletes and gym girls post their workout routines online, many beginners follow them in hopes of speeding up their transformation.
If you are a rookie, following Kris Gethin’s 12-week transformation program or any other advanced program is not the best idea. Following an advanced program increases your odds of getting injured while training.
3. Plan to Succeed
As Benjamin Franklin rightly said, “If You Fail to Plan, You Are Planning to Fail.”
Body transformation is serious business. You need a solid plan to achieve your goals.
Disclaimer: “I will build abs in 4 weeks because my favorite gym girl said she likes them” is not a valid plan.
While planning your transformation, you need to set specific, measurable, attainable, relevant, and time-bound goals.
Related: 7 Changes Everyone Should Make To Their Training Programs – Today
4. Set Goals
The scale and mirror are good, but they do not tell the whole story. Fitness is about more than looking good. Your goal should be to be healthy and functional at optimal levels.
Apart from setting monumental goals for yourself, have small goals that you can tick off every week. The feeling of achieving your goal can motivate you to stay on track.
For example, do not limit your goal to “reach 10% body fat in 6 months”. You might lose motivation after a few weeks as there is no urgency involved. Instead, set smaller goals like “run 1K and plank for 5 minutes every day for 1 week.”
5. Go For the Kill
Once you have all the pre-requisites in place, you need to put in everything you have got. Discipline and persistence are key ingredients for a successful physique transformation.
You need to ensure that you never miss a meal or workout session. While training hard and eating right are important, pros value their recovery program just as much. You break muscle in the gym and put on size and strength during deep sleep. You need to sleep for at least six hours every night to ensure optimal recovery after your workouts.
Check Out: 5 Recovery Tips To Help You Build Muscle Faster
6. Access and Reassess
Accessing your progress after every few weeks is indispensable for staying on track with your goals. If you feel you are on the right path, keep going. On the other hand, if you are not satisfied with your results, evaluate your transformation program and make necessary adjustments.
Over and above that, there is a constant inflow of new information in the fitness world. New experiments and studies are being conducted routinely. Limiting yourself to a few training techniques can result in you hitting a plateau or getting bored and quitting the fit lifestyle.
To sum it up, always be on the lookout for new ways to achieve alpha in the gym.
10 Instagram Hottest Fit Girls | Gym Girl Inspiration
These 10 gym girls rule Instagram:
1. Michelle Lewin
Michelle Lewis is the Instagram gym girl OG. She has over 14 million followers and shows no signs of slowing down. Lewin has her roots in modeling and realized her full potential after starting training. From winning IFBB shows, featuring in music videos to being on the cover of magazines, Michelle Lewin has done it all.
Check Out: How Michelle Lewin Works Out For A Perfectly Sculpted Physique
2. Krissy Cela
Krissy’s girl-next-door looks and perfectly toned physique make her one of the most popular gym girls on Instagram. She regularly posts her workouts on her page for others to follow.
3. Yanet Garcia
“The Mexican Weather Girl” is an actress, model, certified health coach, and trainer. There is nothing Yanet cannot do. She is also on Onlyfans if that’s what you were wondering.
Check Out: WCW: Bask In The Beautiful Glory of the Fit and Sexy Yanet Garcia
4. Lauren Simpson
Lauren Simpson posts one of the most detailed workout videos and posts on the list. The fit gym girl’s Instagram handle is a must-follow if you are always short on workout ideas or recipes.
5. Caitlin Turner
If you are into yoga, you cannot go wrong with following Caitlin Tuner. She is an avid traveler who will get you trying new asanas in no time.
6. Anllela Sagra
Anllela Sagra is probably the most ripped gym girl on the list. Her shredded abdomen can put many pro bodybuilders to shame. Sagra has multiple figure contest wins under her belt.
Related: The Anllela Sagra Diet For The Perfect Physique
7. Emily Skye
Skye is the founder of the F.I.T. (Fitness Inspiration Transformation) program, and her Instagram feed is full of how-to workout videos and photos of her chiseled physique. The Australian fitness model is well-known for her no-nonsense approach to dieting, training, and living a healthy life.
Also, for people looking for pregnancy-friendly workout routines, Emily has got you covered with her recent journey to motherhood.
8. Jen Setler
Jen Setler rose to fame with her belfies. She has one of the best buts on the internet. Setler routinely puts out glute training videos for her fans to follow.
Next Read: 10 Best Butts On The Internet 2021
9. Ana Cheri
Ana Cheri is one of the hottest gym girls of all time. Her drop-dead gorgeous looks, hourglass physique, and intense workout videos make her one of the most popular fitness celebrities on the internet. Ana is a former Playboy Playmate and has been featured in many big publications.
10. Karina Elle
Karina was a competitive cheerleader and Cross Country runner for the majority of her life. She’s also a winner of the World Fitness Federation Pro Bikini Championship.
Conclusion
While we can understand gazing at the goddesses on your phone might be the best part of your day, but do not use that as an excuse to stay in bed all day long.
Channel that energy and motivation, and use the steps mentioned above to achieve the physique of your dreams. We cannot promise that carving your goal body will be easy, but it will totally be worth it.
Who is your favorite gym girl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
10 Ways To Start Your Transformation & How To Stick With It
Best Tips For Starting & Sticking With A Physique Transformation
Starting a transformation program is easy. All you need to do is get a gym membership, look up a transformation program online and head to the weight room. Sticking with the transformation program is the hard part.
Most people join a gym as a New Year’s resolution but drop out when they don’t see results. In this process, they lose money, time, energy, and the motivation to re-join a gym in the future. These people will later tell you that they are not cut out for the fitness lifestyle. They couldn’t be farther from the truth. If you follow the ten tips mentioned in this article, you will step up from being an enthusiast to an athlete.
10 Pre-Requisites Of A Successful Transformation Program
1. Don’t Wait For Motivation
So, you have started working out because you saw your favorite actor sporting a six-pack in his latest movie, and you want to look just like him. We hate to be the ones breaking this to you, but you are probably going to give up on your dream physique soon – especially if your favorite actor is Christian Bale.
Joining a gym should never be an impulsive decision. On the other hand, you should not wait for motivation to strike either. A person’s motivation level goes up and down multiple times in a single day, and depending on it is a sure-shot way of failing.
If you want to have a successful transformation, you need to find an internal drive. Figure out why you want to transform your body, plan how you will do it, and act on it. That is it. That’s all it takes.
2. This Is Not A Race
Most people make the mistake of comparing their progress with other people. While Instagram can be a great place to seek inspiration, it can also be the biggest source of discouragement.
Fitness and lifting weights are not team sports. You are in it alone. No two people will have the same results even if they train, eat, and weigh the same. No matter how bad a shape you are in, all of us have to start somewhere and someday. Let today be that day for you.
3. Injuries Are No Excuse
Injuries are one of the most common excuses for not working out. Don’t get us wrong, if you are suffering from a serious condition and/or your doctor has explicitly asked you to stay away from resistance training, you should listen to him. But if muscle sprains and popping joints are your defense for not hitting the gym, you are not fooling anybody.
There are so many options out there for fitness activities that you can surely find a way to train around your injuries. If you are a beginner or an intermediate lifter, make sure you check in with a fitness professional, certified personal trainer, or physical therapist to find the right training routine for you.
4. Say Yes To Yourself
While you are on your transformation journey, there will be numerous times when your friends and family will ask you to skip the gym and come out for dinner with them. Your response will decide if you will be successful in crafting your dream physique.
Saying yes to yourself requires you to say no to opportunities that are not in your best interest. Get comfortable disappointing your friends and being called a buzz kill.
5. Train S.M.A.R.T.
No, we are not trying to dig into the train hard or smart debate. We want to make you believe in the power of S.M.A.R.T. goals.
Specific – Your goals should look something like – “gain 10 pounds of muscle in the next six months”, “Lose 10 lbs in 12 weeks”.
Measurable – Your goals should be quantifiable. Being the “best version of myself” is not a goal. It is a wish that only a genie can grant.
Attainable – You have a choice – be realistic with your goal setting or come to terms with failing every time.
Relevant – You have to set a goal that is in line with your body. Don’t try to be a marathon runner if you are a born sprinter.
Time-Bound – If you don’t have deadlines in place, you will never be serious about your progress.
6. Age Is Just A Name On Your Driver’s License
Look around your gym, and you will probably find that majority of the people in your gym are between 18-40 years old. Most people consider an out-of-shape body to be a side-effect of age. This excuse is nothing more than people trying to cover up their lethargy.
Arnold Schwarzenegger, Dorian Yates, Kevin Levrone, Lee Labrada prove that age is not detrimental to your transformation goals.
7. Find The Right Gym Buddy
Most of your gym worries will cease to exist the day you find the correct gym partner. You should surround yourself with positive people who can support and encourage you in reaching your goals.
Accountability is one of the most crucial aspects of a physique transformation. A feedback loop will help you take your gains to the next level.
8. Keep Stress At Bay
Stress can sap away your motivation to train and turn you into a couch potato.
Stress releases a hormone called cortisol in the body which is one of the most potent muscle killers. Cortisol reduces testosterone (the male hormone) production and spikes estrogen levels in men.
9. Make Everything A Chore
You can never achieve success in a transformation program without discipline. You also would never have heard of anyone who transformed their physique while partying out every night, skipping workouts, and eating anything they could get their hands on.
If you want to carve the physique of your dreams, you need to design a training, diet, and recovery program and follow it with military discipline.
10. Never Stop Learning
Fitness is an ever-growing field. New studies and experiments are being conducted every day. Limiting yourself to a few training techniques can have two effects:
Hitting a plateau.
Getting bored and quitting working out altogether.
You should always be on the lookout for new training techniques and principles. Doing so will spice things up and keep you curious about achieving alpha in the gym.
Are you currently following a transformation program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Train Right For Your Body Type With These 8 Tips
Train Right For Your Body Type With These 8 Tips
Building muscle and crafting the physique of your dreams demands much more than lifting a few dumbbells and drinking a protein shake. Contrary to what you might think, finding the cable pulley machine vacant is not the most surprising thing that can happen in the gym. The fact that most people follow an unsuitable training program as per their body type and still expect to see results top the list.
Since you are reading this article, chances are you are one of these people. While you might see some positive changes in your body after following a vanilla training program (one program fits all), you will not be achieving your body’s maximum potential.
If you want to put on a freak show every time you take your shirt off, you need to double down on your strengths and work on your weaknesses. You’ll only be able to achieve this feat if you train for your body type.
How To Train For Your Body Type
1. Figure Out Your (True) Body Type
When asked about the body type, most people reply with their desired body structure instead of the actual body type. For example, an ectomorph might choose a training and diet program designed for a mesomorph because he wants to have that body composition.
But why would anyone do that, you ask?
Body insecurities.
If ectomorph and mesomorph sound like characters out of Aquaman, here is a quick introduction to body types for you:
Ectomorphs – Naturally lean with narrow shoulders and hips. Ectomorphs have a fast metabolism and struggle to gain weight.
Mesomorphs – Thin build with narrow hips and clavicles. Mesomorphs generally have small joints, long limbs, and stringy muscle bellies.
Endomorphs – Have heavier bone structure with a squarer torso. Endomorphs have wider waists, larger hips, and a slower metabolism.
2. Check For Hybrids
As weird as it might sound – you probably are not a pure breed. We usually tend to make sense of everything by putting it in linear terms, but the world can be more complex than that.
A majority of the people have a dominant body type with a few characteristics of other types, or a body type that has equal qualities of two different body types – meaning you could be an ectomorph with few qualities of a mesomorph.
And if you are wondering – no, it is not a bad thing. You’ll not end up looking like a monster. A combination of body types means you have the strengths of two different body types. Following the right program for your body type will open doors to unlimited gains.
3. Get Your Diet and Workout Programs In Line
Losing or gaining weight will depend on calories in vs. calories out. If you want to lose weight but eat anything you can get your hands on, no amount of hard work in the gym can get you on the right track.
Your diet will determine your body’s size/volume, and workouts will mold your body shape and muscle composition. With this said, diet alone can’t get you your dream physique.
Following a personalized training program will influence your muscle-to-fat ratio. Lifting weights will help you sculpt the body the Greek God would approve. Designing a calorie and macronutrient-focused diet plan and following the correct workout routine as per your body type will give your transformation wings.
4. Ectomorphs Can Go Easy On The Cardio
We are sure you know people who won’t gain weight no matter how much they eat. These people generally are ectomorphs. If ectomorphs do too much cardio in hopes of shedding the excess belly fat in search of abs, they might end up spiking their cortisol levels.
High cortisol levels make the body store more fat as it signals to the body that it is under stress. The body then bumps up its fat reserves in anticipation of a fight or flight situation.
The primary goal of an ectomorph should be to build muscle mass and strength through resistance training. Performing compound lifts like squats, deadlifts, and bench presses can help kickstart your muscle-building journey.
5. Mesomorphs Do Better With Low-Intensity Cardio
Building muscle or losing the extra kilos can be a little tricky for mesomorphs. Since they are in the middle of the two extremes, figuring out the correct training style can involve trial and error.
If you are a mesomorph happy with his body composition, you should add low to moderate-intensity cardio to your fitness routine.
Mesomorphs have fewer slow-twitch muscle fibers because of which they have lower endurance levels. Getting too comfortable with your workouts and not switching up things can lead to a plateau. Although lower-intensity cardio will get you better results, you should switch your exercises constantly to shock your muscles into growing.
6. Endomorphs Can Get Super Big Super Fast
If you are dominantly an endomorph and don’t care about looking like you’ve been on a carb-restricted diet for 1000 years, you are going to experience the magic of genetics. You don’t have to launch a full-blown FBI-style investigation to figure out the body type of most powerlifters and weightlifters.
Design your resistance training around fast-twitch muscle fibers using heavier weights for fewer reps. Low-intensity cardio for burning stubborn body fat will prove to be most effective.
7. Make HIIT Your Darling
High-intensity interval training (HIIT) is an incredibly efficient tool for building muscle mass and losing body fat. HIIT workouts are a form of anaerobic exercise that facilitates the burning of stored body fat as fuel.
A raised metabolic rate is one of the most underrated benefits of HIIT workouts. A high metabolic rate makes you burn calories at a faster rate even after your workouts. You’ll still be burning calories while you’re sitting on a couch after a workout. What else could an endomorph want?
8. You Don’t Need Full-Body Strength Training Workouts
Many people, especially fitness rookies, try to outdo themselves in every training session. They routinely perform full-body workouts assuming it will fast-track their physique transformation.
Your goal should be to achieve greater muscle stimulation which is possible through higher volume and intensity. You would be better off training not more than two muscles in a single training session.
Training up to two muscles in a single day also gives your muscles ample time for recovery. Ectomorphs are known to require more time to recover from intense workouts as compared to mesomorphs and endomorphs.
Are your workouts based on your body type? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
7 Fitness Habits You Need To Break Today
7 Fitness Habits You Need To Break Today
Human nature pushes us to figure out the easiest way of doing a task. We form routines around them that make us work in an “overdrive” mode. Fitness habits are no different. Many people try to find the easiest way of milking the fitness cow as soon as they step inside a gym.
You might even have come across a quote that is widely attributed to Bill Gates:
“I choose a lazy person to do a hard job. Because a lazy person will find an easy way to do it.”
Sadly, this hack will not get you anywhere in the gym.
Pain, exhaustion, and sweat are a few indicators that tell you if you’re doing the right things in the gym. When most people join a gym, they follow their friendly neighborhood gym bro’s advice without questioning the status quo.
A pro fitness athlete would tell you that gym bros aren’t the best place to get your advice from. Performing hundreds of repetitions of the wrong advice can reinforce habits that will take a lot of time to fix. Luckily, habits can change, whether the habit is biting your nails or decrying your genetics when you can’t seem to make any gains.
Worst Fitness Habits That You Need To Fix
1. Believing Everything You Hear
Almost every person who has ever stepped foot inside a gym forms strong opinions about lifting weights. Before handing out fitness advice, some people even discount the fact that they have only been to a gym once in their life.
And then there are people on the other end of the spectrum who take advice from just about anyone. The latter group of people becomes soft targets for the gym bros.
Interestingly, most of the advice that does the rounds in the fitness circles is nothing more than folklore. Some of the most common fitness myths are:
a) Working out on an empty stomach will help burn fat.
Research has found that while training in a fasted state could burn more calories from fat, it could also cause the body to break down muscle tissues to burn protein as fuel.
b) Women will get bulky if they lift weights.
This is one myth that refuses to die even after several studies have proven that women don’t produce enough testosterone to build as much muscle mass as their male counterparts.
2. Over Keen
Every gym has a group of people who are too eager to achieve their dream physique. For them, the amount of time they spend in the iron paradise is directly proportional to the gains they can make in a single day.
Switching programs too often, trying new advanced training principles, and making unhealthy changes to their diet program to speed up their transformation are trademarks of impatient lifters. If you make drastic changes to your lifestyle in the first week of joining a gym, you are setting yourself up for failure. Your goal should be to slowly build fitness habits that will help you successfully implement lifestyle changes.
3. Zero Accountability
Fitness is turning from an individual’s sport into a team sport. Most people fail in their transformation journey because they are not accountable to anyone. Failing in secrecy makes no difference as there are no consequences because no one will know any different.
Gone are the days when people used to work in dark and gloomy gyms.
The rise of Instagram and YouTube has made sharing transformation progress cool. By sharing your fitness online, you’ll not only be keeping yourself accountable, but you might also inspire others to join you.
Even if you don’t want to share your goals and progress online, you should share them with your friends and family so that you’re at least answerable to someone. It might feel like a small ask, but the psychological benefits of this approach alone will pay dividends in the long run.
4. Skipping Warm-Ups
Many people reach for the dumbbells as soon as they step inside a weight room. They consider warming up a waste of time and prefer lifting lighter weights for the first couple of sets as an alternative warm-up.
Although you might be saving 10-15 minutes by skipping the warm-up, dodging the pre-workout warm-up increases the chances of an injury during an intense workout. A warm-up routine should either consist of 5-10 minutes of cardio or some form of dynamic stretching.
5. No Game Plan
If you don’t have a detailed plan of how you’re going to achieve your dream physique, your odds of failing are relatively high. Vague goals like “I want to get fit”, “I want to lose weight”, or “I want to put on muscle mass” do not cut it.
You need to set a timeline for yourself. The next step after designing a transformation program is to devise a tracking and feedback mechanism. You should have weekly reviews to assess your progress and make necessary changes if and when needed.
A solid game plan has the following things built in:
Tweaking training and nutrition programs when the effort to reward proportion turns unfavorable. If you’re getting too comfortable with your training routine, it’s a sign you need to switch things up.
Staying away from vanilla training programs. Don’t bother following what is working for other people because everyone’s body is different and what might be working for them might not do the trick for you.
Plan all your workouts in advance. Everything from the exercises you will be doing, weights you will be lifting to the clothes you will be wearing should be dialed in.
Know your limits. You don’t want to spread yourself too thin by trying to do more than you’re capable of.
6. Not Using Gear
No, not that gear. Please put the syringes away.
Most people leave gains on the table by not using lifting accessories. Accessories like weightlifting belts, straps, wrist wraps can take your workouts to the next level.
Not only do the training accessories help in better recruitment of the muscles, but they also reduce the probability of injuries when working with heavier weights. Leave lifting raw to the powerlifting pros and speed up your transformation by using lifting accessories.
7. Recovery? What’s That?
No matter how hard you work in the gym, you will not see results until you give your muscles ample time to recover after your workouts. Remember: you break down muscle tissues in the gym. They grow back bigger and stronger when you’re following a good nutrition and recovery program.
You should be sleeping anywhere between 7-8 hours every night for optimal recovery. Some fitness habits to speed up recovery include:
Drinking at least a gallon of water every day.
Eating a high-protein post-workout snack.
Cooling-down after workouts.
Self-myofascial release.
Cold showers.
Are you a victim to any of these bad fitness habits? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.