Body Transformation for Beginners - Week 2: Keep Going!

Written by female personal trainer, London based, Justina Triasovaite

Welcome to your week 2 of your body transformation. You're doing it well done and keep going 🙂

In this article i'm going to give instructions and guidance for your second week. Dont worry there will not be dramatic changes, just a few adjustments to the first week.

Your Second Week:

Your to do list :

Planing: now when you have a better idea of your strength, timing, and recovery time you can make a better plan regarding training days. Make sure you make time for your exercises, put it in your diary (very important)

Analyze your food diary from last week. If you are using a fitness pal app check your macro ratios. See if you can detect an eating pattern. For example, if you see that during the weekends you are consuming much more carbohydrates than other days that means that you are most likely to wipe all the progress you did during the week. So I want you to be very careful with your analysis. Getting to know yourself is one of the biggest keys to successful body transformation.

Your don't list:

Think how could you add more greens and fruits in to your diet.

Add small physical activity like walking or cycling

Doing this At Home? Check Out the Exercises I’ve Devised For You

Below is the list of exercises I think are best for beginners who prefer to stay at home. Each exercise comes with an accompanying video so you can check how it is done properly.

WARMING UP - Home Exercises for Beginners

(Always start your workout with warm up)

Mobility drills like :

Rotating your arms back and forth,

Walking / jogging on the spot,

Bending forward reaching your toes,

Rotating your upper body,

Bending to the side,

Go on your toes to heels

This warm up should last up to 5 min.

First and second week is best to with very simple body weight exercises and possibly some light weights and resistance bands (if you have)

At the Gym? Check Out the Exercises I’ve Devised For You!

WARMING UP - Gym exercises for beginners

Always start your workout with warm up.

Mobility drills like :

Rotating your arms back and forth,

Walking / jogging on the spot,

Bending forward reaching your toes,

Rotating your upper body,

Bending to the side,

Go on your toes to heels

Choose any cardio machine for 5-7 min moderate speed, resistance warm-up.

Instructions & Main Exercises for Your 2nd Week of Your Body Transformation for Beginners

The most important part is to find the best exercises for you. In the beginning, your range of movement might not be as good as you want. Therefore I would advise doing your exercises in front of the mirror so you can check your posture and range of movement. Check out the video of each exercise and try to copy it. If you see that it looks completely different than I'm demonstrating the good idea would be to skip this exercise for now and check for tips on how to improve your range of motion for that particular exercise.

Instructions

Let’s have a look at reps sets and frequency. I’m also recommending you how to get your first, second and third sessions started. Remember: this is just a guidance! See what you feel comfortable with.

How many reps sets and frequency?

Being a complete beginner you have to listen to your body. Take appropriate rest and control intensity.

My recommendation would be:

1st Session:

Perform a 2-3 sets of all exercises 10-15 reps

2nd Session:

Perform a 3-4 sets of all exercises 15-20 reps

3rd Session:

Repeat all exercises 3 sets of 10-15 repetitions

However This is just a guidance, please be aware that not everyone adapts easily to exercises. The body might have different reactions - tiredness, sore muscle. But it will be worth it 🙂

Main Exercises

All exercises come with an explanatory video so you can see how it is done. Don’t forget to like my videos if you find them helpful! 🙂

At Home? Here You Go!

Exercises for home :

Sofa/chair squats
Jogging on the spot
Shoulder press Lifting weights / water bottles above your head
Press ups. Start from the easiest version : Box press ups if it's too easy move to half pressup.
Glute bridges
Lunges on the spot
Back hypertension
Stair climb or high knee lifts on the spot
Crunches

At the Gym? Here You Go!

seated squats / trx squats
Shoulder press
Press ups / chest press on the machine
Glute bridges
Lunges on the spot
Rowing ( can be trx or machine)
Step ups
Crunches

Getting Ready for Your Third Week

Week number two exercises were exactly the same as week number one. The only change is that the intensity and number of repetitions have changed. Please feel free to email me if you have any questions regarding the program. I'm always available for a chat 🙂

After you have completed 3 sessions you potentially can move to week 3, however if you were really struggling with workouts its no harm to repeat week one again. Or at least last workout before moving in to next week. Week number three is going slightly more challenging.

I would also recommend to do some brisk walking / jogging, cycling or swimming through out the whole process. Is going to help with results 🙂

Body Transformation for Beginners - Week 1: Where to Start

You’re Here, What an Achievement Already!

If you are reading this article that means you’ve already done a third of the job! You made a choice regarding the possibility of going through a body transformation and that’s over half the job done, believe me.

Making this first step is such a HUGE achievement! So many people just think about making a change in their lives but never actually follow through. Or even just get started.

Why? Changes are a scary thing. No matter how great it might sound in your head, getting a new body means facing a lot of challenges.

With this article in my ‘Body Transformation for Beginners’ series, I am going to help you understand what changes you need to make at the very beginning and how to get started.

All you need to think about is today. What you’re doing today regarding your first step. Really, that’s all.

Your First Week

Let me show you what you’ll be doing on your first week of exercising. Don’t panic - it’s all VERY EASY and not overwhelming AT ALL.

Take a look below and please do leave in the comments area if there’s anything you feel uneasy about!

Your List of ‘Do’s’:

Planing. If you never exercised before you need to think which exercises you feel comfortable doing. Let’s say this is a ‘personalised’ experience!
Food Diary. Writing your food diary to understand where you are at regarding food intake and nutrition needs to start from your day 1. Believe me, looking at your diary will be easier in order to analyse (and rethink) possible changes that are easy to make. Here’s a helpful guide for your diary: breakfast, snack, lunch, snack, dinner, drinks, eating times.
Track Your Movements. You’ll need to start tracking your current movements throughout the day. For example: how far is your bus stop from home to work? How much you move during the weekend (dog walking, going to the park for a walk or do you just don’t move at all… etc)

List of 'Dont’s':

Don't go crazy with exercises. Please. Take it easy - you need to find YOUR pace. We don’t want you to get injured or burnt out!
DON’T GO ON A DIET. I repeat: don't go on a diet or for that matter change your diet dramatically. This will not last. You need to change your habits slowly if you want them to last. Make observations and small changes. This is very important!

Read the list above a few times before moving on. Get your diary, start tracking your movements and check which exercises below are the ones you feel comfortable with. Ok?

Let’s continue.

1st: WARM UP!

(**videos coming soon)

Home Warm UP Exercises

Below is the list of exercises I think are best for beginners who prefer to stay at home. Each exercise comes with an accompanying video so you can check how it is done properly.

This warm up should last up to 5 min.

First week is best to with very simple body weight exercises and possibly some light weights and resistance bands (if you have)

Mobility drills like :

Rotating your arms back and forth,

Walking / jogging on the spot,

Bending forward reaching your toes,

Rotating your upper body,

Bending to the side,

Go on your toes to heels

Gym Warm UP Exercises

Choose any cardio machine for 5-7 min moderate speed, resistance warm up.

Always start your workout with warm up.

Mobility drills like :

Rotating your arms back and forth,

Walking / jogging on the spot,

Bending forward reaching your toes,

Rotating your upper body,

Bending to the side,

Go on your toes to heels

2nd: Instructions & Exercises for Your 1st Week

The most important part is to find the best exercises for you. In the beginning your range of movement might not be as good as you want. Therefore I would advise to do your exercises in front of the mirror so you can check your posture and range of movement. Check out the video of each exercise and try to copy it. If you see that it looks completely different than I'm demonstrating the good idea would be to skip this exercise for now and check for tips on how to improve your range of motion for that particular exercise.

Instructions

Let’s have a look at reps sets and frequency. I’m also recommending you how to get your first, second and third sessions started.

Remember: this is just a guidance! See what you feel comfortable with.

How many reps sets and frequency?

Being a complete beginner you have to listen to your body. Take appropriate rest and control intensity.

My recommendation would be :

1st Session:

Try all exercises 1 set of each exercise 10-15 repetitions. Do second round if you feel like you can.

2nd Session:

Choose 6 exercises 3 upper body 3 lower body perform 3 sets if 10-15 reps each

3rd Session:

Repeat all exercises 3 sets of 10-15 repetitions

However This is just a guidance, please be aware that not everyone adapts easy to exercises. Body might have different reactions - tiredness, sore muscle. But it will be worth it 🙂

Main Exercises

(**videos coming soon)

At Home? Here You Go!

Exercises for home :

Sofa/chair squats
Jogging on the spot
Shoulder press Lifting weights / water bottles above your head
Press ups. Start from the easiest version : Box press ups if it's too easy move to half pressup.
Glute bridges
Lunges on the spot
Back hypertension
Stair climb or high knee lifts on the spot
Crunches

At the Gym? Here You Go!

seated squats / trx squats
Shoulder press
Press ups / chest press on the machine
Glute bridges
Lunges on the spot
Rowing ( can be trx or machine)
Step ups
Crunches

Getting Ready for Your Second Week...

After you have completed 3 sessions you potentially can move to week 2, however, if you were really struggling with workouts there is no harm in repeating Week 1 again.

Or, at least, complete the last workout before moving on to next week.

WEEK 2 is going to be slightly more challenging. I would also recommend you do some brisk walking / jogging, cycling or swimming through out the entire process.

It will help with the results! 🙂

You’re Officially a Star!

No matter how well you do the exercises or if you find it difficult at times, just the fact that you’re here trying your best makes you a star in my eyes.

And remember: listen to your body, never take it for granted, it's our home treat with respect and care! Enjoy your workouts 🙂

Preparing for Body Transformation

The phrase “body transformation” is complicated and suggests two different things. To some body transformation could mean something new and super exciting. Equally the phrase can also inspire fear and cause you to think that you are going to fail.

It is important to find balance. Many people struggle to stay healthy because they are too excited or too scared. If you overdo it you may ruin your chances of getting fit.

In this article I would like to give you a few simple tips on how to prepare yourself for body transformation.

Get Ready for Change

Don't expect that your body is going to change by just thinking about it. Prepare for some habit changes. It is not going to be simple.

You must choose your battles wisely. Pick one ‘bad habit’ at a time to focus on. Incremental progress is a realistic goal. One week you should have a look at your diet. The next week you can focus on an exercise plan. It is important to get ready for change without exhausting yourself.

Find a Professional Personal Trainer

You need someone to guide you during your body transformation. Finding a good personal trainer is the best way to design a nutritional and exercise plan that suits you.

Even if you only use a personal trainer for 2-3 weeks they can help you form new and rewarding habits at the gym and at home.

You may feel positive in the morning but the time dinner comes you may have forgotten the promises you made to yourself. A personal trainer can definitely help you to crush these bad habits.

Analyze Your Current Habits and Mindset

Write down everything you would like to do after you have transformed. What are you going to do after you have achieved your goals? Think about why you want to do it and how it is going to change your life.

Set an Appropriate Time Frame

Often all you hear about is “Miracle 8 Week Body Transformations!”. Forget about that and think realistically. Set your own time frame. Look at how you can fit exercise and good eating in to your current lifestyle in a way that isn't too disrupting.

Listen to Your Body

Before you race headfirst into intense exercise you should consult a doctor. Getting proper medical advice is integral to living a healthy lifestyle.

Do you have high blood pressure, insomnia or a sore knee? Annual health checks are highly recommended.

By receiving accurate medical advice you will be able to listen and react to your body. You will know how far you can push yourself. This is vital if you want to properly prepare yourself for body transformation.

Body and Mind

Hopefully you now have an idea of how to prepare for body transformation. It is important to be aware of the connection between your body and mind.

It is equally important to have realistic ambitions and good habits. There are many ways to change your body but first it is vital to have a nutrition and exercise plan. The best way to push yourself and get good results is to find a personal trainer that suits you.

Please feel free to get in contact!

Check out my body transformation posts series below:

And:

Do These 3 Simple Exercises To Lose Weight by Speeding Up Fat Loss

How do you get fit quick? There are a multitude of complex fitness and dietary regimes. It is better to seek out simple solutions. Learn more about how to speed up your fat loss with 3 simple steps.

1. Forget About Cheat Days, Have Chat Meals Instead

People can become obsessive over cheat days and overload on unhealthy food and drink. It is more sustainable to occasionally include cheat meals. It is important to be mindful and aware of how your body reacts to unhealthy treats.

A whole cheat day could set you back and slow down your fat loss. Maintaining a healthy mind is as important as a healthy body. Having a few cheat meals a week may be more manageable and could help you achieve your goals faster.

2. Increase Your Daily Activities (not Only in the Gym)

Staying active throughout the day can speed up your fat loss. This may be easier said than done. If you work in an office, it may be difficult to squeeze moderate activity in to a normal business day.

Time spent in the gym is important, but you need to do more if you want to speed up your fat loss. Increasing the intensity and speed with which you go about daily activities like walking to work can make you fitter. It is also a good idea to incorporate some hobbies that involve movement and muscular activity in to your daily life.

3. Track Yourself

Keeping track of your progress is a great way to speed up your fat loss. There are many ways of tracking yourself now that are relatively hassle-free. You can chart your weight loss with a set of scales, a pen and some paper. This is the simple old-fashioned way of tracking your fitness.

Nowadays there are various methods involving apps that can also track you progress in more complex ways. The best workout apps enable you to log your hours of exercise and get to grips with your weight loss progress.

If you are regularly exercising, tracking yourself is also a great way to stay motivated. Seeing your body develop because of the exercise you are doing can be encouraging. If you are motivated, you also more likely to continue working out. Overall, properly tracking yourself can instigate a cycle of fitness success!

Getting Healthy

If you follow these three simple steps, you will quicken your route to a successful fitness regime. Fat loss requires a particular type of resilience. Thankfully, you will be able to see the results in no time.

Tracking your progress is a simple and easy way of staying aware of the changes in your body. You will feel more motivated if you can track your weight loss journey. There are other methods of speeding up fat loss but the three we have discussed above are simple, cheap and reliable.

If you are looking for a personal trainer to improve your fitness feel free to get in touch!

Simple and Easy Tips for Successful New Year's Resolution

Written by female personal trainer, London based, Justina Triasovaite.

New Year - new me? Heard that before? Tried for few weeks, didn’t work - gave up. Does this sound familiar? In this article I’m going to give you a few simple fitness tips for a successful New Year’s resolution. These are tips you can use at any time of the year. It doesn't need to be the 1st of January to start something new.

Understand Where You Stand Now

Often overweight people may avoid the mirror or be hesitant to weigh themselves. Other people may say weight is not important but knowing where you stand is very important. This is going to help you to set smart goals. If you are scared of weighing scales, you should definitely take a picture or measure yourself.

These are the best places to measure before starting:

Neck (under the Adam’s apple)
Widest part of the forearm
Wrist (above the little bone)
Slimmest part of your waist
Widest part of your hips

These are the best places on the body to measure to get an accurate indication about weight loss. It is also important to have a good look in the mirror and think about what you would like to change.

Set Smart Goals

Goal setting might sound like an easy job - I know I often set a goal of losing 10-20 kg. But in my experience goals like that are rarely achieved. On the other hand, smart goals are much easier to achieve. So how do we set smart goals?

- Breakdown your main goal in to a small goal. The best way to do this is by setting a weekly goal. This is much easier to achieve, and it feels amazing to hit your weekly goal. Weekly attainment is going to keep you going forward and ensure you don’t quit.

- Analyse your surroundings and set realistic goals. For a mother of two it is going to be extremely hard to go to the gym 5 days a week, but it is probably realistic to do home training twice or three times a week. Understanding the amount of exercise you can realistically achieve in your circumstance is important.

Write down your goals and share them with your loved ones. Often people get excited to join your fitness journey and they can provide support if you are threatening to go slightly off the rails.

Get to Know Your Food

Understanding food and following fad diets are two very different things. Instead of starting your new year’s resolution by trying a diet which your friend recommended try to understand what makes you feel good, and what makes you fat or bloated. A lot of people haven’t been educated as to what is healthy and what is unhealthy.

Firstly, it is vital that you get your nutritional knowledge up to minimum standards. Check out calories and nutrients in the food you eat consistently. You might be surprised by how many calories, sugar, fat and carbohydrates are in your favourite breakfast or dinner meals.

Having researched your diet, you should now check your basal metabolic rate. This is going to give you a rough idea of what you should be consuming on a day to day basis. Let it be your guide.

Try Different Activities

Not a lot of people are ready to start regularly going to the gym. But don't let this to stop you from being active. Fortunately, you can pursue fitness goals wherever you are – a fast stride to the shop, taking the stairs and not the escalator in the train station or playing football with your kids. You just need to be creative and ready for changes. Think about the sports you played in school or college and find a local team you could possibly join. Finding some activity you enjoy is key to getting fit fast.

Before starting any activity or committing to a gym I would highly recommend you take on a professional to help you at least for a couple of months. Being a female personal trainer, I have seen many people who have quit their fitness journey because of a lack of motivation or a lack of knowledge. A professional personal trainer will help you find the right nutrition and will also help you achieve your goals much faster.

Resolutions can be fun, but the real goal is to turn it into a lifestyle. Setting big goals and following fad diets is not the way to go. Think smart, analyse, experiment, get others involved and love yourself. I’m here to help and if you follow these tips it should be easy peasy lemon squeezy!

Useful Information:

Calories in alcohol

Flexible gym passes

Sustainable body transformation

Why you need a training plan

Need more info?

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

CONTACT ME

Sustainable Body Transformation. Things You Must Know.

Written by female personal trainer, London based, Justina Triasovaite.

In this article, I’m going to talk about “real results” and the sad consequences caused by six weeks of extreme dieting, juicing and over training.

The Internet and a glossy fitness magazines are full of extreme before and after pictures. Get shredded in six weeks, lose 20kg in a month with this workout, diet or supplements?

Sound familiar?

Wouldn't be great to be one of the lucky ones from the picture showing extreme changes in just one month or six weeks?

Quick fix, how does it work?

There is several gyms in London and across UK, which promote extreme body transformations in very short period of time. These body transformation studios have walls of fame with their transformed clients’ before and after photos. And it does look impressive. Overweight or slim people enter the place and get absolutely fascinated by the impressive results.

How do they do it?

Even trainers themselves might ask that question. All these amazing bodies in such a short period of time? Any personal trainer who has been in industry knows that if you want extreme changes you must change your eating and lifestyle 360 degrees.

However, it’s going to take more than six weeks of changing your habits and lifestyle to get those results.Therefore most of the clients of these body transformation gyms looks the best on their final picture and never can look the same again. The dirty truth is 1500 cal is not sustainable 365 days a year. To keep that six-pack going, you will need to keep a strict diet and training regime at all times.

Be aware that some very famous studios motivate their trainers with huge pay bonuses for every successful body transformation. Therefore some trainers go slightly overboard, and even offer or insist their clients to take drugs or very harmful substances, to get a desirable results…

Steps to follow for sustainable body transformation:

Set realistic short and long goals in realistic time frame.

If you are going to start your body transformation with one big goal it will be extremely hard to follow and focus on it.

Saying “I will lose 20kg of fat in the next year” is an unrealistic goal because it is so far away! Instead, say: “I will lose three kilograms of fat in the next four weeks.” That means you will be able to celebrate your first accomplished goal only in four weeks.

There is a great free templates for it here Setting short term goals is going to help you to understand how well your body can cope with changes and what should be your next short term goal.

Review your diet

Before jumping into hardcore diet plans, it’s important to understand that you WILL NOT be able to follow the hardcore diet forever or even more than six weeks. So my ultimate advice is to review your current diet:

Write down everything you eat for 4-5 days include at least one day off (because we usually eat very different on days off)
Calculate your daily caloric intake you can use easy tool find it here
Calculate your basal metabolic rate here
Compare both numbers
Review , experiment and try to understand what food you could swap, change, eliminate to come closer to your BMR requirements. That doesn't mean you need to do it overnight.
Change gradually

Think about being more active

Starting eating well is going to lead you to start moving more and vise versa. All you need to do is start. Once you are in a healthy lifestyle loop everything will become easier.

It’s very important to find physical activity you are going to enjoy. Some people enjoy going to the gym, others doing classes or playing sports. Think what would be suitable for you in terms of your time and physical abilities. Sometimes it is very inconvenient that a lot of places requires monthly or even yearly subscriptions. It just doesn't feel right to sign up if you are not even sure what you want.

I would recommend to check this website out, it helps to find gym, studios, classes around you and you can purchase a one-day pass. This way you can try different activities without committing for one year.

That's my ultimate tips for sustainable body transformation.

Sounds too easy to be true?

I will challenge you - follow my three tips for the next 6 weeks and if you haven't achieved anything i will give you six weeks free personal training 🙂 Have fun!

Check out my body transformation posts series below:

And:

Useful information

Healthy breakfast ideas - https://justinatraining.com/simple-healthy-breakfast-ideas/

All you need to know about popular diets - https://justinatraining.com/the-best-diet-scientific-research-data-based/

Calories burned in 30 min - https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

Need more info?

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

CONTACT ME

12 Week Body Transformation at Home: Get Started

Female personal trainer Justina helps her readers with interesting articles regarding personal training and related issues.

Articles like this one show how strict diets are not necessary for a body transformation. In this article I'll talk about how to transform your body at home in 12 weeks. Also, I will provide valuable insights on how to prepare for the training sessions at home, what it takes to transform your body and what you can expect after the first month of training.

1. Where to start?

Keep track of everything you eat. Understanding and reviewing your diet is a must before starting any body transformation. Objectively evaluate your daily food intake by keeping a food journal for at least a week. Keep track of each little snack and you will be able to see what can be improved. After reviewing your diet, you can think of your body transformation goals – make them achievable and don’t be too strict on yourself. Meal planners like this one, this one or this one can help you get started organised. Also helpful articles like this one,and this one might be of help.
Find the perfect place. In order to successfully train at home, you have to find the right space for it first. All you need is the space of 2 m x 1.6 m (max) so that you could easily spread your arms in all directions.
Keep motivated. Think about your motivational background: do you perform best in a quiet environment or do you need music or a TV show to keep you motivated during the training sessions? Choose what is best for you!

body_transformation_at_home_training_mat

2. What equipment do you need?

People often think that in order to workout at home, they need to invest a lot of money in training equipment. Although, training at home requires just a few simple pieces of equipment, which do not cost a lot. Whatever the goals of your body transformation might be (fat loss or muscle gain), you only need a few essentials to start with:

Resistance bands. (See them here). The maximum price for these bands should be up to £30.
Training mat. (See them here). A training mat is essential for safe training at home. The prices can vary from £8 to £50 depending on your budget.
Skipping rope. (See them here). This piece of training equipment is great for cardiovascular exercises. The prices may vary from £2 to £10.
Other equipment (optional). You might need some other equipment, but it is not required for the beginners. If you decide that you can expand you training equipment collection, I would advise purchasing adjustable weights rack (here) or dumbbell set (here) (£15-£150), pull up bar (£20-£50) and ankle/wrist weights (£10-40£).

3. How training session at home looks like (in terms of duration, intensity and frequency)

The duration of you home training session may vary depending on your goal, physical level, availability and many other factors. The average home workout should last for 45 min-1 hour (maximum). 10-15 minutes of warm up exercises will prepare your muscles and joints for the workout. Your warming up part of training programme could include skipping rope, running and sprinting on the spot, jumping jacks, shadow boxing and similar movements for the whole body.

The intensity of your workout highly depends on your fitness level and goals. The idea is simple: the more intense your training programme is, the more calories you are going to burn.

The frequency of you training sessions at home (if you want to achieve visible results) has to be at least 4-6 times a week. Remember one thing: the more dedicated you are, the greater results you are going to achieve.

Have a look at some of my videos to get an idea of different workout/exercises, but I would get started with the ones mentioned before to keep it simple at first.

4. What results can I expect in one month?

Everything depends on your motivation and efforts – the harder you are going to work, the quicker you will boost your metabolism. The safest strategy of body transformation is losing around 700 g of fat every week. So in one month you could expect losing about 3.5 kg, but this amount can vary from 2 kg to 5 kg. Don't forget that slight muscle loss is expected too in the beginning of body transformation.

5) What are the best exercises for body transformation?

The best exercises for body transformation are the ones that involve the whole body:

Squats (Video: squats for beginners)
Lunges (Video: lunges for beginners)
Step ups (use the chair)
Dips and press ups (great for shaping your upper body)
Shoulder press (use dumbbells or plastic water bottles)
Skipping
Burpees (Video: how to do a burpee)
Jumping jacks
Pull ups/chin ups (if you can’t do it at home, you can do these exercises outside – the majority of London parks has pull up bars or monkey bars)

Use your imagination by creating various combinations of exercises and modify your exercise programme often. If you need help, contact a professional. Be careful with social media – not all information and advice found on it can be trusted. Your body transformation will only be successful if you know what you are doing and perform exercises correctly.

6. Is HIIT training enough for body transformation?

Having a HIIT workout plan is great if your main goal is fat loss. But if you want to shape your body and avoid “hanging skin” effect, you should consider having a more versatile training programme.

To sum up, a few simple steps that can create a big change in your body. Having enough motivation and knowledge, you can workout at home and achieve great results. The most important thing to have in mind though is that you have to do it right, otherwise, it won’t be effective and can even be harmful. Contact a professional trainer to help you with your home workout plan if you are not completely sure. I’m here to help!

Complementary Resources:

- On dieting, weight loss and physical exercise in obese individuals
- A roadmap for sustaining healthy eating behaviour
- General articles on diet/nutrition

Check out my body transformation posts series below:

And:

The first 2 weeks inside a brand new body transformation programme by Justina

Let's Work Together!

Get in touch using any of the links/info below.
Looking forward to hearing from you!

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

5 Diet Tips and Tricks for Transforming your Body

Here personal trainer London based Justina gives you tips and tricks on nutrition.

This article will reveal lots of useful tips and tricks on nutrition – essential component of any successful body transformation. You will find out how to define a successful diet and learn some great tips for creating new healthy habits.

1. What is the Best Diet?

Let’s establish one extremely important thing first – I do not agree with diets of any type. In order to achieve substantial body transformation goals, you have to get rid of your old habits, adopt new ones and eat healthy every day. Actually, this particular idea is the key of my whole body transformation program! So if you want to find out, what is the best diet, my answer is –eating healthy all the time.

2. Where to Start?

Start right there you are by doing five simple things to transform your body:

Analyse your current diet. If we have already met, you probably now know a lot more about nutrition than you did before, so you can make your own unbiased opinion and evaluate your nutrition by finding outits benefits as well as imperfections.
Count your BMR (basal metabolic rate). It can be calculated by a simple formula and will provide you a lot of knowledge regarding your daily food intake needs.
Establish your goals. Nothing great happens if you have no actual goal what you want to achieve. Start small, be good to yourself and don’t overrate your capabilities.
Clean your cupboard from all the C.R.A.P. Sorry, but this is the only word that illustrates my opinion about all these unnecessary foods: C-Carbohydrates, R-Refined Sugar, A-Artificial Colours, P-Processed Foods.
Do green and lean shopping. In order to eat healthy, you have to start shopping healthy as well. Include more greens and lean foods into your daily shopping cart.

3. Tips that Will Help you Stick to Your New Healthy Habits

Do you think that you have done everything you could to transform your body? It doesn’t stop here – you should follow some easy steps to ensure that everything works out:

Plan your meals in advance. It will be easier to stay on track if you plan your weekly meals in advance.
Cook at home. If you are not already doing it, you should start! Only by cooking at home, you will know exactly what is on your plate everyday.
Take your food to work. Work is probably the place where you spend the majority of your time. Being under stress and continuously rushing can result in eating unhealthy meals, e.g. taking away food from fast food restaurants. Don’t let this happen to you – be wiser.
Don't take money to work.If your biggest weakness is snacking, simply don’t take any cash from home – this way you will be safe from all those vending machines, which are always waiting for you in the lobby of your office building. 🙂
Do weekly shopping. We already discussed the importance of planning your meals in advance, but planning your shopping trips in advance is important too. Buy everything you need at once as the more often you go to the shop, the more chances there are that you will buy something unnecessary.
Choose one evening to prepare meals for the next 5 days. Cooking everyday might seem too much, but if you prepare all meals at once, it will be much easier to deal with.

4. What if I Can't Cook?

This is not such an unusual question for me. My answer is simple – cooking healthy meals doesn’t make me a cooking genius, which means you can do it as well. Your plate should include healthy lean meat (or other protein) and vegetables. Don’t overthink and keep it simple. Bare in mind that there are a lot of great recipes on the Internet so don’t be lazy to browse a little. You have to find what works for you and filter your choices. Start simple – grill some chicken with vegetables, steam some fish with broccoli. Easy, right? And very delicious!

5. Fruits Yes or No?

Fruits are a tricky topic – they definitely are healthy and can be the best alternative to sweets, although, they also contain fructose. If you take too much fructose daily, it can slow down your metabolism and negatively affect your body transformation process. What is more, you should know that dark coloured fruits and berries contain bioactive polyphenols that will work their magic together with high-glycemic foods reducing the high spike of glucose caused by these foods in the body.

All in all, the tips and tricks that you have read in this article, will be a great base for your new healthy lifestyle. If you apply at least a couple of those tips to your daily eating routine, you will see positive results shortly. One last thing to remember – keep it simple and always listen to your body needs.

Let's Work Together!

Get in touch using any of the links/info below.
Looking forward to hearing from you!

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

The first 2 weeks inside a brand new body transformation program by Justina

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!

Check out my body transformation posts series below:

And:

12 Week Body Transformation at Home: Get Started

Start your Body Transformation Today!

Need more info?

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