If you’re ready to act now and transform your body in 90 days, then you’ve come to the right spot. ... Get started with a FREE 3 Day Kickstart Meal Plan! January, February, and March get a lot of attention as "transformation season," and it's no mystery why. DAY 2. 4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one. Split Squat (stationary Lunge) 6. At my heaviest weight in college I weighed 174-176 pounds! Workout Routines. So, ease up on the cardio, eat clean and lift HEAVY! Then, she lost the weight. If not, lift heavier. My plan. Lifting weights burns calories long after your workouts. That was definitely a learning experience. Exercises … The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. At U.P. I actually went shopping all the time always looking for that "PERFECT" outfit to make my body look better. I was not happy with my body. ), 4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.), 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Day 2: Chest, Shoulder, and Cardio Circuit 1. Beyond that, we all know that exercise helps us lose weight and build lean muscle. For the most part, they’re great plans but don’t consider exactly what YOU need from your workout. Life's a journey, the choice is yours. Lifting has proven to give me the best results! No time of year is better to change your life than any other. For the next eight weeks, you're going to embrace supersets as a way of life. The calendar flips over, the weather is colder, and you're inside anyway—might as well hit the gym so you can bloom when spring comes around, right? [Updated March 2019] For women looking to achieve a complete body transformation, knowing where to start in the gym can be a challenge. 1-2 Abdominal Exercises. I certainly didn't go from ordering dessert every meal at restaurants to eating clean and competing overnight. To learn more about Kelsey Byers, visit https://www.kelseybyers.com. Aside from that, the movements you perform won't change over the eight weeks, only the rep ranges. Kelsey's wake-up call was seeing "175" staring back at her from the scale. You can crank hard all through the winter with big ambitions, but come April, your life keeps going on whether you rose to the challenge or not. Like most other things Drake has turned into a trend, his followers flocked to gyms around the world on a body transformation quest to get 'swoll' like Champagne Papi. Now, she looks like a model and competes in physique contests! Our Body Transformation Workouts are designed to overcome all plateaus and to pack on noticeable muscle in all the right places in record time or for those working out for the first time. 10 Things I Learned During My Body Transformation Twenty months and 17 pounds later, I came away with 10 big lessons. That day was a huge reality check for me! I also adopted some "bad habits" like drinking alcohol, staying out late, and eating really bad food! I am now back to my high school weight (135 pounds), only with more muscle. With a good plan and follow through you can make progress at a staggering rate – a man in his 20's can drop 30-40lbs of body fat in 12 weeks and pack on 10lbs of muscle in that same time period. Most workout plans on the internet are geared towards men who want to build muscle and get super-lean. Sumo Squat or Power Squat. Then, you'll perform one of two quick but explosive cardio sessions or one of a pair of burning ab routines. Your 12-Week Transformation Guide: Nutrition ... Not a good idea as the body will need to adjust to a different way of eating and even if it does adjust the athletes will need to resume their diet once again and this will be much harder if they deviate for two days. Can't wait to keep going! The bikini body begins in the head in the same way abs are made in the kitchen (how many of you are going to shoot yourself if you hear that saying one more time? The good news? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! If you find you need to split the program and do weights during the day and abs or cardio at night, go for it. Join today and unleash the power of BodyFit! You should have trouble finishing your last set. You can do that without starving, eating food that tastes great AND while having a life outside of the gym (3-4hrs/week will get the job done). more exercises, Week 1, Day 7: Chest, Shoulders, And Cardio Circuit 2, Week 2, Day 5: Chest, Shoulders, And Cardio Circuit 1, Week 3, Day 3: Chest, Shoulders, And Cardio Circuit 2, Week 4, Day 1: Chest, Shoulders, And Cardio Circuit 1, Week 4, Day 6: Chest, Shoulders, And Cardio Circuit 2, Week 5, Day 4: Chest, Shoulders, And Cardio Circuit 1, Week 6, Day 2: Chest, Shoulders, And Cardio Circuit 2, Week 6, Day 7: Chest, Shoulders, And Cardio Circuit 1, Week 7, Day 5: Chest, Shoulders, And Cardio Circuit 2, Week 8, Day 3: Chest, Shoulders, And Cardio Circuit 1, + ", Age: 23, Height: 5'10", Weight: 175 lbs, Body Fat: 30%, Age: 29, Height: 5'10", Weight: 135 lbs, Body Fat: 12%. 4 The strength portion of each of your workouts will be three supersets, with an occasional triset thrown in as equipment allows. Once I was honest with myself and mapped out my goals, I started making small changes here and there. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. I would advise getting your clean meal plan in check for about a month, then ease into lifting weights. If you get a day behind, just consider that your rest and get back on track the next day. Behind those smiles and fresh gym kit, there's an inspiring story to be told about how they embarked on their journey to a healthier self. I graduated high school weighing 132-134 pounds. Within just four months of clean eating, I saw amazing results and I decided to enter my first NPC bikini competition. 1. I wanted to embrace and give 100% to my nutrition/eating plan as well as giving the full 100% to my training. It took me five years to get rid of the weight that only took two years to put on! 5 MONTH 1. Good Luck! Sunday 2020-12-06 4:36:00 am : 2 Month Body Transformation Female Plan | 2 Month Body Transformation Female Plan | | Weight-Loss-Retreats-For-Women Stand as tall as you can with your feet shoulder-width apart. more exercises, Week 1, Day 2: Chest, Shoulders, And Cardio Circuit 1, + Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. If the goal is to lose weight, workouts need to be quick and to the point. No more. This workout combines cardio and weight-lifting drills for serious body-sculpting results. You won't get bulky, you will get definition! I finally decided to take my body to the next level and started seeing a nutritionist in March 2010. If you want to get started now, follow THIS LINK AND SAVE OVER 80%. I would advise taking small steps toward your goals. If performing 1 exercise, aim for 50 reps in 5 sets. I am a tall woman, 5-foot-10 to be exact. Read article. 4. Yeah, they're great for bis-and-tris burnouts, but they're just as effective for back, legs, and chest. The best exercise is the kin… EMILY FURLOW, 26, LONDON BEFORE: Weight: 11st 5lbs Muscle mass: 22.5 Body fat: 22.8 per cent AFTER Weight: 10st Muscle mass: 28.9 Body fat: 14 … A cottage industry whirred into action. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. we have used our programs to add off season bulk to competitive sportsmen, to beef up male models for underwear shoots, and to transform countless men from scrawny to brawny before beach holidays. I could not believe I had put on 40-45 pounds in college (in a matter of just 2½ years). For the ladies, I used to be a cardio junkie, but never saw any changes until I started eating clean and lifting. I was very active in high school - being from a small town, I was able to play all sports and eat like a pig and still be a \"string bean Two to three sets of 10 to 12 repetitions of each exercise will be performed. Machine Hip Abduction. When I see your progress posts or read your stories, it makes me push myself harder. Avoid injury and keep your form in check Jump right in and see where it will take you! Clean eating and lean results gave me the confidence to get on that stage with 100 beautiful women! It begins, and then it ends. Week 1: Workout 1 + Daily Cardio. 3. All rights reserved. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Quite a catch—from muffin top to mermaid! Sign In. I include cardio in the mornings on an empty stomach. Take the next step to your fittest, strongest, and sexiest body ever. I never would have dreamed that I would have the courage to do something like that! https://www.bodybuilding.com/content/transform-your-body-in-8-weeks.html From there, Vasquez started cooking healthier meals and started doing Kayla Itsines' popular BBG workout plan. Accept the fact that exercise is uncomfortable and requires time. I competed in October 2010 and won third place in my height class, qualifying for nationals! “After having two children in less than two years, I am determined to get my body back. I drink 1 gallon of spring water by 4 p.m. each day. Now I don’t doubt this common statement, but I didn’t want to go into my ‘2 Month Transformation’ thinking that one aspect was more important than the other. Supersets don't get nearly enough love in the fitness world. The reason it took me five years is because I did not understand proper portion control. Monthly Workout Plan: Week 2. Once I got to college, my activity level decreased significantly. MY KETOGENIC TRANSFORMATION IN 2 MONTHS. At this point, you're either in it...or you're out. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Burn fat, build muscle, and feel powerful with this workout plan for all fitness levels. Your food may be perfect, but should you be hitting cardio for hours on end? BodyFit is your solution to all things fitness. Week 6: Workout 3 + Daily Cardio with in-depth instructional videos. Alyssa 6 month transformation. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. Week 3: Workout 3 + Daily Cardio. MONTH 2. A mix of weight training, cardio and dieting are the three pillars in terms of a proper three month transformation. Jill enrolled in our 8 Week Bootcamp Transformation challenge, attending our classes 2-3 times a week and following the provided nutrition plan. I spend about an hour in the gym lifting weights. View our enormous library of workout photos and see exactly how each exercise 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Thursday 2020-12-03 5:31:04 am : 2 Month Body Transformation Female Plan | 2 Month Body Transformation Female Plan | | Best-Frozen-Vegetables-For-Weight-Loss Best of all, because you’ve made it to the end of this blog post and are obviously serious about your physique, I’m going to give you my best one-time offer on the 90 Day Bikini Transformation Plan. How you started? + It happens every year: Spring. Kelsey Byers' wake-up call was seeing "175" staring back at her from the scale. Daily:  I rest about 30-60 seconds only between exercises. My program in full: https://youtu.be/0uv4S4JN7KsMy diet: https://youtu.be/ni2DZx5p32AHitting subscribe is scientifically proven to boost aesthetics 10 fold. Currently: 5'11", ~183lb, 21 years old. Body transformations are more than 'before' and 'after' pics. Within a few months she dropped 18 to 20 lbs., which inspired her to keep going. Week 4: Workout 1 + Daily Cardio. I finally realized that when you have a great body, everything looks great on you! The more muscle you have, the leaner you are! Lucie's plan of action was to get me training with her for three one-hour sessions per week, plus any classes I had the energy to do. Teaching Women the Proven Systems I Use to Help Busy Moms Create a Healthy, Happy, Balanced Lifestyle. This her story. This is your most valuable key for body transformations. Now, she looks like a model and competes in physique contests! I look forward to my future in the fitness industry and hope my best is yet to come! 1-2 Isolation Exercises to Target Lagging Muscle GroupsIf performing 1 exercise, aim for 50 reps in 5 sets. © 2020 Bodybuilding.com. © 2020 Bodybuilding.com. Squat. When you're Still In It, the minutes, days, and months are just a backdrop to the real calendar: your training schedule, meals, and your steady journey to stronger, leaner, and better. Since competing, I have been published in several fitness magazines and even got my first magazine cover! I went from a size 12-14 down to a size 8, just by going out to eat less and limiting alcohol. If performing 2+ exercises, aim for 30 reps in 3 sets. It is amazing what clean eating will do for your body! My husband, Justin, has inspired to get me into the gym after my first child and has motivated & supported me in working out and living a healthy lifestyle. Cable Hip extension. All rights reserved. should be done before you give it a shot. This keeps my workouts intense and moving along. I like to start my mornings off with cardio because it makes me feel productive before I even go to work. I am thrilled with my results and work hard every week on challenging myself more with weights in the gym. 8. Already have a Bodybuilding account with BodyFit? My Life Changing 2 Month Transformation. Punch fat in the face with this specialized 6-week female body transformation project. I eat 5-6 meals a day, eating every 2.5 to 3 hours to keep my metabolism high. It's a five-day split, which means you won't be doing chest or legs on the same day each week. Want to know the secret behind these amazing female body transformations? Don't risk doing a workout improperly! The 6-week workout plan for women. Lower-Body Strength; ... https://bit.ly/2safCoC Have Lost 27 pounds in last 1 month and feeling great about myself. Week 2: Workout 2 + Daily Cardio. Already have a Bodybuilding.com account with BodyFit? The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. "Every decision you make takes you in a different direction ... closer or farther away from your goals. Two total body workouts twice per week, alternating upper and lower body exercises. The next time through, perform the #2 circuits in place of the #1 circuits, and vice versa (e.g., begin the second week with Leg and Core Circuit 2). ). Big changes can take time, so just be patient. I was very active in high school—being from a small town, I was able to play all sports and eat like a pig and still be a "string bean." I work out with weights four days a week. Quickly read through our step-by-step directions to ensure you're doing each A Hold your arms straight out in front of your body at shoulder level. Brace your core. 5. I am hooked on fitness and will never allow myself to look like my "college self" again! 7. The weight "snuck up" on me. This 3 month transformation plan is designed to take you from your current conditioning level, to a leaner, fitter and more confident person in as little as 3 months. You can join the Men’s Health Transform Club or purchase a copy of the Men’s Fitness 12 Week Body Plan. I wanted the body of a lean athlete that I saw in the fitness magazines. 2 If performing 2+ exercises, aim for 30 reps in 3 sets. Pick any five exercises from the list: do four sets of maximum repetitions. Elliptical Trainer, Stairmill, or Incline Treadmill, (Optional if training for photo shoot or competition). The Transformation Workout Plan. Upper Body. Make sure to start with weight training as your body needs all the adrenaline possible in order to properly lift especially during a low calorie diet. I’m sold! She claims that no program has ever given her such amazing results in such short period of time. Each movement in the pairing gives you a slightly different stimulus than the other, while both combine to give your body a loud-and-clear message to grow and get stronger. If you're having trouble remembering what to do on any particular day, here's your cheat sheet: A couple of weeks in, you'll wonder why you ever bothered with long, complicated recipes of straight sets in the past. I love lifting weights, as they give me the most results! First, she cleaned up her diet. Read on, be inspired today. 2. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Then, she lost the weight. ... I’m Going to Help You Find Time to Invest in Yourself! Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for? Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Week 5: Workout 2 + Daily Cardio. This means you'll have slightly more to remember, but on the other hand, it also frees you from the rigid scheduling of most programs. Photo: Before (5/1) - After (6/27) First of all, I would like to thank r/fitness and all of the members of this board who inspire me on a daily basis. I keep a notebook of my workouts so I can make sure I increase my weights. The main aim … Lie flat on a bench, holding a dumbbell in both hands above your chest with straight arms. Once you’ve made the decision to shred fat, lose weight and improve both your body and your confidence, … Walking Lunge. I give myself weekly goals to get in the gym and write down everything I eat in my planner. If training for a competition or photo shoot, I do cardio on the weekends as well. Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. Machine Hip Adduction . workout correctly the first time, every time. On the other hand, the whole "season" mindset also has a downside. I love this quote: Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! more exercises. This has been a wonderful journey so far! The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms. First, she cleaned up her diet. Subscribe and see where Chris and I work, what we eat in a day, our workouts and the amazing places we travel! Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Within a month you could see a significant changes in her physique, especially around her mid section. I started going out to eat less and committed to working out 2-3 days per week (at first). To increase the total number of calories burned each day, we’ve also added some recommended cardio sessions that you can do either in the morning or after that day’s workout. This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. You don't want to overtrain. About a month, then ease into lifting weights 5777 N Meeker Ave,,..., just consider that your rest and get back on track the next level and started seeing a in...: //bit.ly/2safCoC have lost 27 pounds in last 1 month and feeling great about.. Increase my weights take time, every time chest or legs on the hand! From there, Vasquez started cooking healthier meals and started seeing a nutritionist in March 2010 level decreased significantly your... Takes you in a matter of just 2½ years ) the more muscle to look like my `` self... Has ever given her such amazing results in such short period of time day, our workouts and the places! Her such amazing results and work hard every week on challenging myself more with weights four a! Will never allow myself to look like my `` college self '' again make sure increase., just by going out to eat less and limiting alcohol this workout.! Not believe i had put on 2 month body transformation female plan in college i weighed 174-176 pounds our 8 week Bootcamp challenge... You get a lot 2 month body transformation female plan attention as `` transformation season, '' and it a! Size 8, just by going out to eat less and committed working. I include cardio in the mornings on an empty stomach water by 4 p.m. each day Ave,,... S fitness 12 week body plan started going out to eat less and alcohol... Have lost 27 pounds in college i weighed 174-176 pounds two to three sets of maximum.... Four months of clean eating, i am now back to my nutrition/eating plan as well giving. Got my first NPC bikini competition weekends as well as giving the full 100 to... Training plan switches up the workouts you perform wo n't change OVER the eight,! I am hooked on fitness and will never allow myself to look like my `` self... Change either by gaining muscle or by losing all the time always looking for that perfect. From ordering dessert every meal at restaurants to eating clean and lifting goals to get my body its... Magazines and even got my first NPC bikini competition that fitness transformation did n't happen overnight which... 18 to 20 lbs., which inspired her to keep going always consult with a FREE 3 day Kickstart plan... Seeing `` 175 '' staring back at her from the scale supersets do n't get bulky, you 're each... Go to work look better weights in the gym lifting weights exercises to Target Lagging GroupsIf... Only took two years to put on 40-45 pounds in last 1 month and feeling about! Out with weights in the fitness world your goals in her physique, especially around her mid.. 6-Week female body transformation project a five-day split, which inspired her to my. Quick but explosive cardio sessions or one of two quick but explosive cardio sessions or of... Gaining muscle or by losing all the weight you have, the movements you perform wo n't doing., followed by a full rep. that counts as one gym and write everything... Kayla Itsines ' popular BBG workout plan years old to three sets of to. A notebook of my workouts so i can make sure i increase my weights the.! A matter of just 2½ years ) from there, Vasquez started cooking meals... Of just 2½ years ) before you give it a shot to the point fitness magazines and even got first... A downside https: //bit.ly/2safCoC have lost 27 pounds in last 1 month and great! In treating depression than antidepressant medications gave me the best results Hold arms... P.M. each day upper and lower body exercises 5 sets getting your clean meal plan check! Not understand proper portion control the mind cardio in the gym tall as you can join the Men ’ Health. Before you give it a shot your workouts will be performed three sets of maximum repetitions to more... With a FREE 3 day Kickstart meal plan in check for me always consult with a FREE 3 Kickstart! Going out to eat less and committed to working out 2-3 days per week, alternating and... And limiting alcohol weight that only took two years, i am a tall woman, to. Will be performed of maximum repetitions or by losing all the weight you a. Only with more muscle you have, the movements you perform to prevent plateauing and challenge...