The simple truth is that anybody can transform their body in twelve weeks. It just takes dedication and know how. Lucky for you, we have the know-how. So all you need is to commit to these nine pillars of body transformation.
#1: Beast your body weight
Getting ripped doesn’t have to tear into your bank balance. Besides, if you’re just starting out then it’s best to master your own body-weight before signing up to the gym.
And the best thing about no-equipment moves (apart from the cost)? They’re just as effective as heavy lifting, at least if you are just starting out. The trick is to pick 3 good moves and master them to the dot. But which three moves are best for you? we recommend:
a): Body weight Squats
- Stand with your feet shoulder width apart.
- Start the movement by bending your knees and sitting back with your hips.
- Go down as far as you can and quickly reverse the motion back to the starting position.
- Keep your head up and back straight throughout the move.
- Set up with your weight supported on your toes and hands beneath your shoulders, body straight.
- Take care to keep you core locked so a straight line forms between your head, glutes and heels.
- Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
c) Walking lunges
- Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor.
- Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.
Once you’ve mastered these three moves, is it then time to invest in a gym membership.
#2: Adopt can’t beat the classics
If you want to get serious about muscle then the best thing you can do is stick to the most basic multi-joint moves. Squats. Lunges. Pull-ups. They’ve been around since the beginning of weight training because they’re the best. Use them.
These classic moves will activate your muscles to produce greater increases in growth hormone and testosterone levels than isolation exercises. Master them and you will thank us later!
#3: Adopt the dead-lift
If I had to pick one exercise to do for the rest of my life then the dead-lift would win hands down. No other move comes close. You get more from a dead lift than any other exercise. It hits your hips, core and all the stabilizing muscles around your spine. It’s a move with multiple joints working together to build you up
#4: Slack off the cardio
Chaining yourself to the treadmill everyday might feel like you’re doing a lot of work, but believe me, you’re much better off with weight training.
Better still, you just need one move. And you won’t believe what it is. The dead lift is (again) your best tool. If you think that half an hour on the exercise bike is hard then do five sets of five dead lifts and tell me how you feel. You heart rate will never get higher
#5: Eat more vegetables:
Proteins, good carbs and the right fats should be part of your meals but so are vegetables. Vegetables or greens supply you with vitamins, fibre, protein and everything you need to boost your metabolism. So prioritize them always and it’s ok to eat them at every meal if you have too!
#6: Set a goal
Want to reach a top training target? Then setting a clear goal enhances your chances a lot better. You just need to set a goal that is not ambiguous. Always set a goal and then track it. And never be disheartened if it’s just a small gain.
#7: Move away from your mirror muscles
The first and worst mistake newbies make is working on your mirror muscles alone (the chest, the abs and biceps). If you need a really good physique stop focusing on the mirror muscles alone and you’re your entire body. By that I mean, you must prioritize your legs, shoulders, back muscles etc
#8: Face up to the future
Finishing a 12-week transformation plan will be one of your life’s greatest achievements. But it’s just the beginning. You want to get to a point where working out is as much of a habit as brushing your teeth. Yes, it takes a lot of time, dedication, sweat and really hard work to transform your body. But keeping it up is where the real work – and rewards – lie.
#9: Education Education Education
I’ve been working out for the last 5 years and I’m still learning new things every now and then. It’s incredible. The more you keep on top with the latest findings in the health world then the better your workouts are going to be. Never stop learning