Sustainable Body Transformation. Things You Must Know.

Justina

December 22, 2018

Last updated on December 15th, 2019 at 06:04 pm

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!