Written by ladies personal trainer Justina Triasovaite.

This article will provide you valuable insights on what you can expect during the first 2 weeks of your body transformation: starting from pre-body transformation preparation, meeting with your personal trainer and what follows after that.


1) Pre-Body Transformation Preparations

Before starting body transformation I usually ask my future clients to do some homework. I do so in order to involve you into the process. Also, it helps me get to know you better and shows me how committed you are. As we discussed in my previous Body Transformation articles, it takes a lot of courage, knowledge and commitment to transform your body so it’s not surprising that preparation for the body transformation requires some work as well. Wonder, how this homework looks like?

  • 5-14 day food diary. You have to be VERY honest, otherwise, there is no point in doing that. The length of the diary may vary depending on how quick you want to start your body transformation. Keeping track of everything you eat and showing it to somebody else might be challenging as it is quite personal, but in order to successfully transform your body, you have to be honest from the beginning. Firstly to yourself and then to the person who will be closest to you during this process – your PT.
  • A list of reasons for transforming your body. At first it might seem very simple – you want to look and feel better. But usually there are far more reasons why people decide to start this journey. Listen to yourself carefully and don’t be afraid to share it with me – knowing the reasons why you want it, I will be able to use it all on the gym floor. 🙂 Why should you tell me your personal thoughts? Because it will help me keep you motivated at all times by reminding you those reasons – constantly hearing why you are doing this will help your mind not to give up in the middle of your body transformation journey!

2) First Meeting

t’s time for us to meet! Although, first meeting is never in a gym, because I want you to see me as a friend, not only your trainer. The connection between us is very important, as we will be spending a lot of time together (communicating in person, or tracking your progress online after your training sessions). Another thing that I have noticed is that people tend to open up more in neutral environment.

During our first consultation, we will focus on:

  • Overview of your current nutrition (based on your food diary)

  • Overview of your previous training experience

  • Quick look through your previous injuries or training limitations

  • Discussion of your goals

  • Analysis of the reasons why body transformation is important to you

I have lots of experience preparing people for body transformation, leading them through it and achieving great results. This meeting will clearly show me if you are committed enough and will help me set you objective goals and expectations.

3) Lets GET Cracking

From this point, I’m going to take control of your body transformation. 🙂

Location: Gym Floor. More specific: Stationary Bike. As you will get to know me, you will see, that I don’t like to waste time in the gym, so while you are cycling, I’m going to reveal you the diet for the next few weeks, known as “Slow Carbohydrate Diet” by Tim Ferris, from his fantastic book called “The 4-Hour body” 

Location: Gym Floor. More specific: Freedom Zone.

I’m going to perform movement screening which will help me with further program planning in order for you to achieve maximum results. The procedure of movement screening is very simple: you will be asked to perform 2-4 overhead squats.

Location: Assessment Room.

Last, but not least, I will measure your:

  • Body Fat

  • Muscle Mass

  • Hydration Level

  • Bone Mass

  • Visceral Fat

  • Metabolic Age

  • Heart Rate

  • Height

  • Whole Body Mass

And take your:

  • Pictures

  • Body measurements with measurement tape

All this information will be kept safe for the rest of your body transformation journey. Your next assessment date is in two weeks.

4) Exercises Used For First 2 Weeks of Body Trasnformation

For quickest muscular adaptation for first two weeks we are going to perform only multi-joint or compound exercises. A lots of body weight stuff but as well as free weights. at this point we are not going to perform any isolated exercises or training machines. As our primal goal is to get your body ready for split workouts for max results. Please check out my carefully picked exercises for first two weeks of body transformation:

  • Step-ups
  • Squats
  • Lunges
  • Plank
  • Rowing
  • Push-press
  • Press ups
  • Assisted chin-ups, dips
  • Deadlifts
  • HIIT

Here is 11 exercises which has atleast 5 variations. No need to think no more, You just cant go wrong with this fantastic team. REMEMBER – its not about how fancy is your exercises, its about how you are going to put them together. 

5) What is going to happen next?

Now you should know everything what there is to know about first two weeks of New You with Justina. What’s happening next is really up to you. Only by constantly reminding yourself your motives and goals of your body transformation, you will be able to stay on track as the first two weeks are quite challenging and tricky. You might start noticing the first results during this time: flattered belly, reduced bloating, brighter and slimmer face and different number on the scales. Sometimes these changes can lead to a thought that a lot is done and you can now allow yourself some “cheat meals” and taking off the training schedule. But the reality is that you have to be twice as strict to yourself on the first two weeks compared to further weeks of your body transformation. After two weeks of training passes, we will meet for the second assessment and include some changes to your training routine. As muscular adaptation is already done, it’s time to start shaping your body. You will see some changes in your diet as well: we are going to introduce carbohydrates and some dairy.

6) Things to Consider

  • Listen to your body. The main rule of successful body transformation is doing what makes you feel good, not ill. No number on the scales or measurement change is worth feeling sick, losing joy of life and not having energy. If you start noticing any signals in your body that something is not right, contact me immediately and we will sort it out.

  • Don’t give up. Sometimes you will feel tired or even devastated, but always remember why you have started your body transformation. This will help you boost your motivation and regain strength.

  • Don’t try to cheat your trainer. By doing it, you will only harm and fool yourself. I’m not your enemy, I truly care about your results and my goal is to help you achieve it. If you lie about your eating habits or do not stick to your training schedule, no results will appear and I will see that something is not right immediately.

  • Accept new nutrition as a lifestyle change not a temporary diet. Doing something for a short period of time is easy, making it a constant thing is not. But nobody said it was easy. 🙂 By following simple steps of the nutrition plan that I provided, you will be able to change your nutrition habits step by step. Believe me, it will make a huge difference to the whole experience.

If you are ready to make this New Year’s resolution of transforming your body come true, the best way to do it is to find a professional that will lead you through this journey. A qualified specialist will provide you all necessary knowledge on how to do it right and what to expect while going through the process. Constantly tracking your results, remembering why you have started and being honest to yourself will lead you to great achievements. Be prepared!

Start your Body Transformation Today!

Need more info?

Email: justinatraining@gmail.com
Mobile (text or call): 07944 916 9906
Say hello on Facebook!: facebook.com/justinatraining
Contact Justina: justinatraining.com/contact

Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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