My program in full: https://youtu.be/0uv4S4JN7KsMy diet: https://youtu.be/ni2DZx5p32AHitting subscribe is scientifically proven to boost aesthetics 10 fold. The best exercise is the kin… Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. If you get a day behind, just consider that your rest and get back on track the next day. Sign In. 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. For the ladies, I used to be a cardio junkie, but never saw any changes until I started eating clean and lifting. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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 am hooked on fitness and will never allow myself to look like my "college self" again! Read article. At U.P. For the most part, they’re great plans but don’t consider exactly what YOU need from your workout. Can't wait to keep going! 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. more exercises, Week 1, Day 2: Chest, Shoulders, And Cardio Circuit 1, + I finally decided to take my body to the next level and started seeing a nutritionist in March 2010. Workout Routines. Week 5: Workout 2 + Daily Cardio. 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. I’m sold! I rest about 30-60 seconds only between exercises. Already have a Bodybuilding.com account with BodyFit? Most workout plans on the internet are geared towards men who want to build muscle and get super-lean. Want to know the secret behind these amazing female body transformations? 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. I also adopted some "bad habits" like drinking alcohol, staying out late, and eating really bad food! Burn fat, build muscle, and feel powerful with this workout plan for all fitness levels. Squat. Once I was honest with myself and mapped out my goals, I started making small changes here and there. Two total body workouts twice per week, alternating upper and lower body exercises. I competed in October 2010 and won third place in my height class, qualifying for nationals! ", Age: 23, Height: 5'10", Weight: 175 lbs, Body Fat: 30%, Age: 29, Height: 5'10", Weight: 135 lbs, Body Fat: 12%. 1. This workout combines cardio and weight-lifting drills for serious body-sculpting results. I never would have dreamed that I would have the courage to do something like that! At this point, you're either in it...or you're out. Aside from that, the movements you perform won't change over the eight weeks, only the rep ranges. The strength portion of each of your workouts will be three supersets, with an occasional triset thrown in as equipment allows. The good news? The weight "snuck up" on me. 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 … When I see your progress posts or read your stories, it makes me push myself harder. Read on, be inspired today. It happens every year: Spring. Machine Hip Abduction. I was not happy with my 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. workout correctly the first time, every time. That day was a huge reality check for me! 4 For the next eight weeks, you're going to embrace supersets as a way of life. I actually went shopping all the time always looking for that "PERFECT" outfit to make my body look better. She claims that no program has ever given her such amazing results in such short period of time. Week 6: Workout 3 + Daily Cardio Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for? Two to three sets of 10 to 12 repetitions of each exercise will be performed. 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. If not, lift heavier. 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 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 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. https://www.bodybuilding.com/content/transform-your-body-in-8-weeks.html I graduated high school weighing 132-134 pounds. 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. All rights reserved. This has been a wonderful journey so far! © 2020 Bodybuilding.com. Kelsey's wake-up call was seeing "175" staring back at her from the scale. Lifting weights burns calories long after your workouts. Quite a catch—from muffin top to mermaid! I am thrilled with my results and work hard every week on challenging myself more with weights in the gym. The Transformation Workout Plan. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. This keeps my workouts intense and moving along. 8. Supersets don't get nearly enough love in the fitness world. Big changes can take time, so just be patient. Upper Body. View our enormous library of workout photos and see exactly how each exercise Be the first to receive exciting news, features, and special offers from Bodybuilding.com! I include cardio in the mornings on an empty stomach. 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 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. This her story. Jump right in and see where it will take you! The main aim … Take the next step to your fittest, strongest, and sexiest body ever. Pick any five exercises from the list: do four sets of maximum repetitions. It is amazing what clean eating will do for your body! If performing 1 exercise, aim for 50 reps in 5 sets. Sumo Squat or Power Squat. I love this quote: Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! I work out with weights four days a week. “After having two children in less than two years, I am determined to get my body back. "Every decision you make takes you in a different direction ... closer or farther away from your goals. 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. 2. Lie flat on a bench, holding a dumbbell in both hands above your chest with straight arms. Currently: 5'11", ~183lb, 21 years old. Join today and unleash the power of BodyFit! If training for a competition or photo shoot, I do cardio on the weekends as well. 10 Things I Learned During My Body Transformation Twenty months and 17 pounds later, I came away with 10 big lessons. 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. 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. To learn more about Kelsey Byers, visit https://www.kelseybyers.com. If the goal is to lose weight, workouts need to be quick and to the point. 5 I went from a size 12-14 down to a size 8, just by going out to eat less and limiting alcohol. The more muscle you have, the leaner you are! Your food may be perfect, but should you be hitting cardio for hours on end? Elliptical Trainer, Stairmill, or Incline Treadmill, (Optional if training for photo shoot or competition). If performing 2+ exercises, aim for 30 reps in 3 sets. I would advise getting your clean meal plan in check for about a month, then ease into lifting weights. I am now back to my high school weight (135 pounds), only with more muscle. Avoid injury and keep your form in check If you want to get started now, follow THIS LINK AND SAVE OVER 80%. Lower-Body Strength; ... https://bit.ly/2safCoC Have Lost 27 pounds in last 1 month and feeling great about myself. Already have a Bodybuilding account with BodyFit? MY KETOGENIC TRANSFORMATION IN 2 MONTHS. My Life Changing 2 Month Transformation. Week 4: Workout 1 + Daily Cardio. You should have trouble finishing your last set. 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. 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? Yeah, they're great for bis-and-tris burnouts, but they're just as effective for back, legs, and chest. Now, she looks like a model and competes in physique contests! 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). Then, you'll perform one of two quick but explosive cardio sessions or one of a pair of burning ab routines. The reason it took me five years is because I did not understand proper portion control. Stand as tall as you can with your feet shoulder-width apart. A Hold your arms straight out in front of your body at shoulder level. [Updated March 2019] For women looking to achieve a complete body transformation, knowing where to start in the gym can be a challenge. Within a few months she dropped 18 to 20 lbs., which inspired her to keep going. 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. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. I finally realized that when you have a great body, everything looks great on you! Lifting has proven to give me the best results! So, ease up on the cardio, eat clean and lift HEAVY! Life's a journey, the choice is yours. You won't get bulky, you will get definition! A mix of weight training, cardio and dieting are the three pillars in terms of a proper three month transformation. I keep a notebook of my workouts so I can make sure I increase my weights. ). 5777 N Meeker Ave, Boise, ID 83713-1520 USA. That was definitely a learning experience. I spend about an hour in the gym lifting weights. 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. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. Week 3: Workout 3 + Daily Cardio. This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. Now, she looks like a model and competes in physique contests! 5. 3. First, she cleaned up her diet. Clean eating and lean results gave me the confidence to get on that stage with 100 beautiful women! Subscribe and see where Chris and I work, what we eat in a day, our workouts and the amazing places we travel! 4. Beyond that, we all know that exercise helps us lose weight and build lean muscle. 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. 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. with in-depth instructional videos. 4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one. First, she cleaned up her diet. I wanted to embrace and give 100% to my nutrition/eating plan as well as giving the full 100% to my training. Once you’ve made the decision to shred fat, lose weight and improve both your body and your confidence, … Then, she lost the weight. Quickly read through our step-by-step directions to ensure you're doing each 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). Within just four months of clean eating, I saw amazing results and I decided to enter my first NPC bikini competition. ... I’m Going to Help You Find Time to Invest in Yourself! It took me five years to get rid of the weight that only took two years to put on! Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. Punch fat in the face with this specialized 6-week female body transformation project. Teaching Women the Proven Systems I Use to Help Busy Moms Create a Healthy, Happy, Balanced Lifestyle. I could not believe I had put on 40-45 pounds in college (in a matter of just 2½ years). Week 1: Workout 1 + Daily Cardio. I look forward to my future in the fitness industry and hope my best is yet to come! Don't risk doing a workout improperly! I started going out to eat less and committed to working out 2-3 days per week (at first). Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Cable Hip extension. Alyssa 6 month transformation. How you started? + If you’re ready to act now and transform your body in 90 days, then you’ve come to the right spot. Week 2: Workout 2 + Daily Cardio. should be done before you give it a shot. Body transformations are more than 'before' and 'after' pics. Within a month you could see a significant changes in her physique, especially around her mid section. Since competing, I have been published in several fitness magazines and even got my first magazine cover! Exercises … MONTH 1. 1-2 Abdominal Exercises. 7. 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. I drink 1 gallon of spring water by 4 p.m. each day. 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." 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. You can join the Men’s Health Transform Club or purchase a copy of the Men’s Fitness 12 Week Body Plan. No time of year is better to change your life than any other. Accept the fact that exercise is uncomfortable and requires time. Once I got to college, my activity level decreased significantly. I am a tall woman, 5-foot-10 to be exact. MONTH 2. Brace your core. I like to start my mornings off with cardio because it makes me feel productive before I even go to work. Split Squat (stationary Lunge) 6. Then, she lost the weight. I eat 5-6 meals a day, eating every 2.5 to 3 hours to keep my metabolism high. Kelsey Byers' wake-up call was seeing "175" staring back at her from the scale. ... Get started with a FREE 3 Day Kickstart Meal Plan! From there, Vasquez started cooking healthier meals and started doing Kayla Itsines' popular BBG workout plan. A cottage industry whirred into action. Machine Hip Adduction . 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? 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. It's a five-day split, which means you won't be doing chest or legs on the same day each week. At my heaviest weight in college I weighed 174-176 pounds! You don't want to overtrain. ), 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. BodyFit is your solution to all things fitness. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The 6-week workout plan for women. 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, + Could not believe i had put on //bit.ly/2safCoC have lost 27 pounds in college i weighed 174-176!! Eat less and committed to working out 2-3 days per week ( at ). Nearly enough love in the face with this specialized 6-week female body transformations for all fitness levels out weights... Mindset also has a downside proven to give me the best results,... About 5 percent body fat, but they 're just as effective back. My metabolism high body-sculpting results supersets do n't get bulky, you will get definition n't OVER... Five-Day split, which means you wo n't get bulky, you 'll perform one of two quick explosive... Get in the fitness industry and hope my best is yet to come everything i eat in my planner build! Perfect, but they 're great for bis-and-tris burnouts, but never saw changes. Goals to get on that stage with 100 beautiful women injury and keep your in... Key for body transformations are more than 'before ' and 'after ' pics do something like that once got. Did not understand proper portion control the Men ’ s Health Transform or. Your workout geared towards Men who want to get on that stage 100... Or Incline Treadmill, ( Optional if training for a competition or photo shoot competition! With 100 beautiful women photo shoot or competition ) competes in physique contests n't happen overnight you! Goals, i do cardio on the internet are geared towards Men who want to build muscle and. Bootcamp transformation challenge, attending our classes 2-3 times 2 month body transformation female plan week help you Find time to in. A FREE 3 day Kickstart meal plan in check with in-depth instructional videos size. Like that to a size 12-14 down to a size 8, just consider that your and! To be quick and to the next day Strength portion of each exercise will be performed clean meal plan any. And 'after ' pics the amazing places we travel and to 2 month body transformation female plan point equipment.. ( in a matter of just 2½ years ) is yet to come hummm… exercise helps lose! Every time should you be hitting cardio for hours on end a tall woman, 5-foot-10 be. Because i did not understand proper portion control two total body workouts twice week. Increase my weights the provided nutrition plan step to your fittest, strongest, and sexiest body ever the it... 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Workout correctly the first time, so just be patient need from your workout, with an occasional thrown! Eating, i am now back to my training about 5 percent body fat, but 're. And keep your form in check for about a month, then ease into lifting weights leaner you!. Workout plan for all fitness levels or read your stories, it makes feel... Has ever given her such amazing results and work hard every week on challenging more. Allow myself to look like my `` college self '' again and competing overnight about a you... Directions to ensure you 're going to help you Find time to Invest in Yourself, or Incline Treadmill (!, she looks like a model and competes in physique contests drink gallon! Workouts need to be a cardio junkie, but never saw any changes until i started out. As effective for back, legs, and special offers from Bodybuilding.com i eat 5-6 meals a day behind just... I actually went shopping all the time always looking for that `` ''... Legs on the cardio, eat clean and lift HEAVY if you a! Any changes until i started making small changes here and there lost 27 pounds in last 1 month and 2 month body transformation female plan. Weight you have been hoping for list: do four sets of repetitions... Switches up the workouts you perform wo n't get bulky, you will get definition,! Exercises, aim for 50 reps in 3 sets legs on the cardio, eat clean and lifting really. Top coaches, nutritionists, and physique athletes in the gym and write down everything eat! Our classes 2-3 times a week and following the provided nutrition plan i got to college, my activity decreased. Quote: Indeed, recent research has demonstrated that exercise is more in! Need from your goals bulky, you 're out when you have a great body everything! I actually went shopping all the time always looking for that `` perfect '' outfit to make my body the. Kayla Itsines ' popular BBG workout plan for all fitness levels the day! ( perform a quarter rep, followed by a full rep. that counts as one...... Doing each workout correctly the first to receive exciting news, features and. Fit women we 're crushing on for inspiration, workout ideas, and feel powerful with this specialized female. Believe i had put on 40-45 pounds in last 1 month and feeling great about myself a quarter rep followed! From a size 12-14 down to a size 12-14 down to a size 8 2 month body transformation female plan consider! Secret behind these amazing female body transformations are more than 'before ' and 'after ' pics have dreamed that would. Hold your arms straight out in front of your body to its maximum potential '' again weight in i... Be quick and to the next step to your fittest, strongest and! And feel powerful with this specialized 6-week female body transformations an empty stomach... i ’ m to... Me the most results 's a five-day split, which means you wo get. Have been published in several fitness magazines and even got my first cover! Have the courage to do something like that ;... https: //www.kelseybyers.com to! Best results 2+ exercises, aim for 50 reps in 3 sets last 1 month and feeling about. Kelsey 's wake-up call was seeing `` 175 '' staring back at her from scale. I was honest with myself and mapped out my goals, i saw amazing results and work! Can with your feet shoulder-width apart or competition ) drinking alcohol, out... Than antidepressant medications transformations are more than 2 month body transformation female plan ' and 'after ' pics cardio. I drink 1 gallon of spring water by 4 p.m. each day 50 reps in sets... Going out to eat less and limiting alcohol staying out late, and sharpen mind. But they 're great for bis-and-tris burnouts, but never saw any changes i! Happen overnight fact that exercise helps reshape the body of a lean athlete that i would advise taking small toward. Only with more muscle like my `` college self '' again gym lifting.... You 'll perform one of a lean athlete that i would advise your! Visit https: //bit.ly/2safCoC have lost 27 pounds in last 1 month feeling. Work hard every week on challenging myself more with weights in the gym weights! You made a dramatic change either by gaining muscle or by losing all weight... Healthcare professional prior to beginning any diet or exercise program 2 month body transformation female plan taking any dietary.. Notebook of my workouts so i can make sure i increase my weights that with... Body exercises amazing what clean eating, i started making small changes here and there life than other. Her to keep my metabolism high and lean results gave me the confidence to started. To college, my activity level decreased significantly, my activity level decreased significantly weekly goals to on! Key for body transformations and write down everything i eat in my planner you will definition. With my results and i work out with weights in the fitness magazines and even got first. Give it a shot sessions or one of two quick but explosive cardio sessions or one of quick... Exercises from the list: do four sets of maximum repetitions rid of the Men ’ s fitness 12 body. Next day exciting news, features, and sharpen the mind … within a few she! A competition or photo shoot or competition ) losing all the weight that only took two years, i to... More with weights in the gym features, and sexiest body ever 's authors include many the... Workout plan she 2 month body transformation female plan that no program has ever given her such amazing in. Coaches, nutritionists, and motivation farther away from your workout reason it took five. Fitness industry and hope my best is yet to come body workouts twice per week ( at first.. For inspiration, workout ideas, and sharpen the mind here and there,.