12 Week Body Transformation – Tips

12 week body transformation needs a lot of dedication and determination. It is simply not enough to desire for body transformation, you need to possess a zeal and passion for it. You must be determined to achieve your fitness goals no matter what it takes.

Once you religiously follow the 12 week body transformation plan every single day, you will come out victorious at the end. 12 week body transformation is all about continued hard work, determination and devotion to the cause. Just stick to your fitness goals and you shall conquer all difficulties no matter how challenging the task is.

Set Your Fitness Goals Right at the Outset

You need to determine and set your fitness goals and target before you get started with losing weight.

This body transformation process takes 12 weeks and so you must go about breaking your fitness goals into a number of short-term targets and a long-term target. Once you end up setting your body transformation goals, you know exactly what you are looking for, and how badly you wish to achieve it.

Be determined to put in all your efforts and 100 per cent dedication. Make a promise to yourself that you would not give up despite challenges. You must take a firm decision to achieve all your body transformation goals. You must commit your vision and plan to paper. Never lose sight of your goal.

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Set Deadlines for Achieving the Target

It is best to write down your fitness target and it is also, advisable to think about a closing date or a deadline for achieving the desired target. If you go about without a deadline, you would never be able to attain your goals or finish your body transformation programme.

Chalk Out a Plan to Combat the Challenges

Once you set your transformation goals and have a deadline in mind, you need to chalk out a definitive plan of action. The plan entails the things you must do every day to attain your daily goals and work toward ultimate success.

It is best to write down all that you wish to do each day such as drink 1 gallon of water, consume 6 meals every day, work out for hours etc. You must always record your body fat percentage, scale weight, body measurements and click photos of yourself from back, front and each side.

Be Ready to Make Relevant Sacrifices

Remember that it is definitely not an easy task. It is advisable not to try and fit the transformation programme into your lifestyle, your work, family, social obligations and commitments. Rather it would be more effective if you make the body transformation programme your top priority for only 12 weeks and consider making some sacrifices. Any half-hearted mindset would not work at all and you could never expect excellent results if you are not 100 per cent committed to the cause.

Stay Away from Junk Food

If you are dieting strictly you must never consider having non-authorised food items. Do not ever think of giving in to temptation. Just forget that foods like cheesecake and pizza even exist. There is no point in wasting your energy in wishing for or looking at or even thinking about stuff you are not supposed to have.

Look for a Nice Support Network

Stay surrounded by positive people who inspire you to go about achieving the uphill task. Stay away from negative influences. Find encouragement and support from genuine friends, Facebook fitness forums, gym goers, a coach or a personal trainer.

Have Faith in Yourself

You must think positive at all times and never give up believing in yourself. If you think and believe you can, you would most definitely do it.

Try to be Patient and Consistent

12 week body transformation is not an easy task. You need to be consistent with your nutrition and training and you must have tremendous patience to wait for the results to appear. People often fail to achieve their target as they give up easily or too soon. You must always keep in mind that you simply cannot think of transforming your body overnight. Be consistent with your actions, be patient and positive in your thoughts and you would be astonished to see the fantastic results.

How to stick to a Fitness program

It is easy to make up your mind to start exercising and lose weight. However as any fitness trainer with personal training qualifications will tell you, it is not that easy to start a fitness regime and stick to it.

Many of us decide to start exercising as part of our New Year’s resolution and some even go on to join gyms and health clubs. But as soon as the strains of a hectic life start piling up the first thing that we take out from our schedules is exercising. We convince ourselves that dieting and taking the stairs at work should be good enough for us but unfortunately ask a personal trainer who have the right fitness qualifications and he/she will tell you that is simply not enough. In fact if you have a busy and hectic schedule you have all the more reason to pay attention to your fitness, as the stress will make things worse.

Fitness trainers state that stress itself can make you binge more, smoke more or take on all those common, unhealthy habits.  These are common mistakes however that you can and you should avoid.

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To start your personal exercise regime, set a day when you can go to a fitness trainer.

It is important to keep aside enough time for the visit, as it will include a medical history as well as a trial session. In fact, this should be one of the key factors when you want to decide which type of fitness training would be most suitable for you.

When searching for fitness certifications your coach had numerous styles and intensity levels in the fitness programs such as aerobics, Pilates etc . This means you should choose something that you enjoy. Your coach is fully qualified on many fitness levels and will help you find most appropriate program to your personal fitness goals.

An ideal fitness trainer will provide you with ample time for personal counseling so that you can discuss with the trainer about your fitness goals or specific health related problems. Remember that these counseling sessions should be held at regular intervals and not just your visit. If you do not receive adequate time to ask questions or explore a fitness club on your visit there, this should be a warning signal for you.

Other important factors to consider are of course value for money. Make sure you have an accurate understanding of the costs involved for the services of a trainer, and that there are no hidden charges. Also seek additional benefits such as beauty or diet consultation, spa and salon facilities, which can normally included for a small charge.

Best Abs Exercises and Tips

Best Abs Exercises and Tips

Sporting a washboard stomach is one way of advertising you are in great physical condition. To achieve this you have to go in for abs workouts which will help you to sculpt a chiselled and stronger core. The abs muscles not only act as a stabilizer, they also rotate. So if you would like to advertise your fitness through a six-pack abs, below are some abs exercises you can find on best bodybuilding websites that will help you to achieve your goal.

Abdominal Hold

  1. Sit on a step a bit off the ground, or on a sturdy chair. Then put your hands on the edge of the chair or step with your fingers gripping the edge.
  2. Next tighten your abs and lift your toes about 4 inches above the floor. Simultaneously lift your bottom off the chair.
  3. You should hold this position for about 10 seconds.
  4. Lower your body and repeat the routine for about 1 minute.

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Raising of opposite leg an arm

  1. Go down on all fours. See that your knees are aligned with your hips and your wrists are in line with your shoulders.
  2. Raise the left leg to reach hip height. Raise the left arm to reach shoulder height.
  3. This position should be held for 2 counts. Then your fingers should reach forward and your back should be towards your heels.
  4. The whole routine can be repeated 15-20 times – alternating sides.
  5. A little twist to these abs exercises would be to touch the opposite elbow to the knees while pulling the leg and arm in.

Spiderman Plank Crunch

  1. Start in a plank position.
  2. Your body should be straight with the forearms on the ground.
  3. Draw the right knee towards the right elbow.
  4. Return to plank position.
  5. Repeat the move this time with the left knee towards the left elbow.
  6. Repeat the whole routine 10 times.

Side Crunch

  1. You need to kneel on the floor. Then lean over to the right and place your right palm flat on the floor.
  2. With your weight balanced, you have to extend your left leg slowly, pointing your goes.
  3. With your elbow pointed towards the ceiling, place the left hand behind your head.
  4. With your arm extended above your leg and your palm forward facing, slowly lift the leg to your hip height.
  5. Bring your left side rib cage towards the hip and look over your hand.
  6. Lower yourself to the starting position – repeat about 8 times.
  7. After 6-8 reps switch sides.

Squat Trust with a twist

  1. You should stand with your feet apart shoulder-width, and then spread your arms at shoulder height in front.
  2. Bend your knees around 90 degrees and squat down and twist the upper body left.
  3. Repeat the moves to the right.
  4. Your weight should be kept in your heels, and your knees should not jut forward.
  5. As your shoulders and chest move from side to side, keep the knees facing towards the front.
  6. To get the best result, you should bend your knees about 90 degrees.

The above abs exercises will definitely help you to get ripped quickly and pave the way to your getting that to-die-for washboard stomach.