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Posted 9 months ago
From meals to exercises, recovery days and fueling for workouts, what would an entire body transformation regiment consist of?
9 months ago
I will explain briefly, illustrate an aerial view, from the weightlifting corner.
Physique Transformation project overview:
I don’t know anything about you, so the answer assumes you are a healthy adult male and a bit overweight but not obese, still healthy. You are coming from a sedentary lifestyle. Your diet and nutrition are generally unhealthy, and you don't get much sleep. Your hormones mostly not all depleted or at low points. You may also have some doses of daily stressful situations.
Now you desire to make a drastic change. You are ready to tackle this problem and willing to put the hard labor in, right?
Note: A drastic change in lifestyle required. To alter your physique, you need to change your ways. You need to get stronger.
You need a plan for systematic weightlifting/strength training utilizing a progressive overload barbell program, a safe plan to adopt with room to excel. A project centered around your current condition and goals.
First, you need to build a foundation of strength.
You will train every week, every month of the next two years with some breaks between the cycle of training. On days off from weightlifting, you do more cardio and bodyweight exercises, sprints, sled-pull, pull-ups.
You must master as many variations of deadlifts, squats, and overhead pressing and some assistance barbell exercises.
During the weekly training time, you sleep 8 to 10 hours every night, with no exceptions no cheating time.
For food you will consume real food and fresh water, avoiding anything processed in any way. You would need an adequately formulated, targeted amount of protein, carb, and fat from fresh sources in your diet. The exact amount varies from person to person. Stay with the program for a long time. Hard labor ahead. Be careful. Most people quit within the first few weeks if not earlier.
If everything (training, eating, sleeping) conducted right, you would begin experiencing positive results every week. Transformation begins, slowly and gradually.
This trend will continue as you maintain the nutritional guidelines, sleep, and recovery method and staying with the weightlifting routines.
It took me about two years to reach 80% of my goal and then it took another year or so to optimize what I gained and then from there, within the first three years, I completely remodeled my physique, rehabilitated my knees, gained lots of muscle mass and corrected my posture, removed plenty of unwanted fat.
It may be a shorter duration for you since you are getting into this project with healthy knees, unlike me I needed to rehabilitate knees while losing weight and building muscle, pay attention to aesthetics. I had to work even harder.
Think long-term and plan appropriately. Be ready to go back to the drawing board many times, until you figure out what works the best for you.
To expedite the process, I recommend all the above and include an Intermittent fasting program. IF is not a diet and it is a terrific method of energy consumption.
To further expedite the process, I also recommend an additional weekly program of high-intensity barbell complexes. Note that you must be an intermediate trainer to tolerate the routines. I use it occasionally for a few weeks to stay within my weight class. The barbell complexes often used by Cross-Fit gamers, Olympic Weightlifters, Power-lifters, and other strength builders to lose body fat while maintaining muscles and increase conditioning.
Don't do anything stupid and get hurt lifting big weights after reading some of my answers. It would make us both quite unhappy. Consult a Medical Doctor, a Strength Training coach, and a common-sense specialist before doing anything you may read in some of my answers.
9 months ago
1. Regular workout periods.
These can be anything from walking, aerobics, swimming, weights, biking, jogging, hula-hoop, basketball, tennis, etc.. whatever works for you. I find that weight machines and stationary bike work best for me. Intervals help. 10 minutes stretching/abs, various reps of weights for 15 mins, bike 15 mins weights 15 minutes again, bike 15 mins end with a cooldown of abs 10 mins. 1hr 20. This is a 3 day a week ritual. On the other 4 days, I use my stationary bike for 30 mins and walk 30 minutes in my neighborhood.
For me, the Mediterranean diet plan works best for my health and my budget.
A. Portions, choosing foods that keep you fuller longer in smaller portions and are good for you (fresh, not pre-made/packaged) is generally the way to go.
B. Calorie counting will generally fail in the long run. And if you are doing enough exercise you'll need calories to burn daily anyhow.
C. Make your own sweet treat Substitutes. In the summer/fall I make yogurt popsicles. Plain unsweetened yogurt, coconut milk, and your favorite fresh fruit (no sugar added). If the mixture is too sour add a bit of honey or agave.
Unless you are going in for surgery to alter your body, there should be any. Just keep up with your new exercises and diet plan
NOTE: Extreme diets and exercising can cause pain and a possible lack of nutrients. So please diet and exercise with great caution and respect for your body. Watch for signs that you may need to slow down or change up needs.
9 months ago
You are not going to have that broad of a question answered satisfactorily all in one post on the internet.
You’re going to have to put some work in terms of self-education along with the physical exercise you are interested in doing.
9 months ago
I’ll commend Mansour for tackling your question, and “Brofessor” Gregory usually has good answers for something like this.
It sounds to me like you should just save up some cash and hire a trainer or lifestyle coach to get you started on a complete overhaul of yourself.
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