Exercise for 20 minutes, alternating between 30 seconds at 90 percent to 95 percent effort and 30 seconds at 40 percent effort. low-fat cottage cheese + 1 cup sliced pineapple6 whole-wheat crackers +1 Tbsp. The idea here is to come up with eating choices that are similar enough to your current diet so the change doesn’t feel like a big shock. A frequently asked question that trainees typically have is if it’s necessary to use supplements when trying to transform over a certain period of time. “That’s only about the first 15 minutes, and I promise you, you’ve hit almost every bodypart, with minimal weight, but high reps and a high enough intensity to kick-start your metabolism and jump-start your energy system.”. “Going from a heavy load to a much lighter load will really allow you to get after it. turkey deli meat4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)2 cups green salad + 2 Tbsp. Ready to jumpstart your own body transformation? Decrease rest in timed sets to 45 seconds on, 15 seconds off. Interval cardio requires the same length but using a different formula which alternates speeds. Getting a good night’s rest is huge, make it a priority to get at least six to eight hours of sleep a night. On the interval days, in which pace is the entire focus, you can pretty much choose whatever exercise you like to do and turn it into a speed workout. Particularly when the calories are low, proper carbohydrate sources are needed to provide the body with the right amounts of energy during a caloric deficit. With that in mind, Month 1’s focus is based on interval cardio and interval training. And if you’ve read that previous section on calories this might seem impossible. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Following a workout, your body desperately needs nutrients to recover and to support the workout you just went through. Stand in a squat-ready position, then drop down into a squat and put your hands on the floor beside your feet. You even picked up a copy of Muscle & Performance to prove it. While you will still be mixing in exercises that you may not have done before, for some of the standard movements in which dumbbells are involved, increase the weight by 5 pounds to make sure your muscles are still getting fatigued. We told you that in order to build muscle you needed a surplus on energy. Calories control what happens to your weight. That’s right. The correlation is rather simple, the more active you are throughout the day and with cardio, the more calories you require to transform. “This first month is the period where you’re going to move away from any type of specific muscle-group work or isolation exercises on machines,” Jack says. To optimize fat loss you should pitch for a calorie deficit of 20-40%. On rest days, your calorie consumption will drop as you throttle back on carbs and protein. Read more about Ben's transformation. This meal plan increases your caloric intake to just more than 22 per pound of bodyweight, or slightly more than 4,000 for the day. When you’re eliminating carbohydrates the system slows down a heck of a lot, just think of it for a second, carbohydrates provide energy to the body, without that energy over the course of a consistent amount of time your body will eventually slow down and find it hard to change and support your workouts. Increase reps to 15 per set. In order to really transform your body in three months you must set up an attainable goal before anything else. Some nutrients that appear to be good might not be as good as you think, containing loads of added chemicals which bolster its sodium density. Dey recommends breaking up the weight training and cardio sessions for morning and night. Gains in these areas will be the basis for your dietary changes each month. It’s kind of like having too much cash in your pockets and deciding to put the extra in the bank. “When it comes to losing weight, diet is No. Check regularly for the latest, Greatest Physiques. A deficit of anywhere between 20-40% from maintenance will suit fat loss on a 3-month muscle transformation program. If that’s the case, we’re proud to have you onboard, and we’ll tell you this: If you adhere to the following three-month program, you will incinerate fat from your body, increase your energy and improve your appearance. If you enter your email, we'll send you your calorie intake guideline as well as some useful links. Carbohydrate cycling is another interesting tactic to incorporate that can result in some serious dividends during a 12 week transformation period. During the transformation make it a priority to be active as much as possible whether that be taking the stairs instead of the elevator, parking a little bit further purposely or even taking a nice brisk walk after lunch and supper, each minor move can help your activity levels throughout the course of a day especially if you’re sitting for several hours at a time. Developing a strong routine is not a necessity but something that can make your transformation that much easier. So this was me. With some hard work, motivation, and the right tools you’ll be able to transform your body by shredding fat and boosting lean mass. A mix of weight training, cardio and dieting are the three pillars in terms of a proper three month transformation. This will pre-fatigue those muscle groups so they’ll be forced to grow as you move into your full-body circuits. The latest in featured workouts, supplementation, nutrition tips, and more! Here's how you can benefit from some old-school eating habits. If you plan on living it up and getting minimal amounts of sleep during your transformation chances are you won’t progress as well as you’d like. “When getting lean is the goal, the theme of the first month’s workout is tempo and intensity.”. At this stage you’ll be leaner from the HIRT intervals and starting to see the muscle transformation already. Your biceps and thighs have increased in size or stayed the same and your waist has stayed the same or decreased in size, keep following Mass Plan B.