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This is a 12 week full body transformation program to help men achieve the ultimate lean and ripped body! It is for those guys who need to burn away all that extra fat, or to gain confidence, so that they are ready to hit the beach and really look great doing so!
Not only that, you will also learn and gain all the knowledge on what it takes to maintain a healthy living lifestyle so that you can continue to maintain and tone your awesome physique, much after the 12 week period!
This guide covers 12 week’s worth of gym HIIT training requirements and guidelines for you to burn fat in no time! It utilises several high intensity cardio, plyometric and weight-based circuit training sessions, that include targeting different body areas per workout.
We use exercises that include using equipment found in the gym (including the most common machines – not just free weights), and includes several bodyweight exercises for each workout day.
We also provide a 12 weeks worth of healthy eating nutrition plan! Yes, thats right. Each and every single day for 12 weeks, we provide a really delicious, easy-to-make/prepare and healthy meal plan. This consists of breakfast, lunch, dinner and 2 snack periods throughout the day. We have provided options based on a paleo diet, which means it is not suitable for vegetarians.
In the program we also provide you with nutrition tips that really go a long way in eating a clean diet.
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.
Benefits of HIIT include, but are not limited to, increasing your metabolism, burning more calories than traditional weight or cardio training, and doesn’t require any equipment or machines to perform!
These workouts will be done using a various set of gym equipment and machines, all of which you would be able to find readily available at any gym!
The weights are based on your own judgement for your own strength and ability. If you believe you can lift heavier than what we recommend, then by all means do so! Listen to your body, and make sure that you choose a weight that allows you to just about complete the number of reps in the exercise.
Our guide has written the weights recommended using the metric scale (Kilograms). However, we have provided a conversion table in our program should you wish to see the equivalent weight in imperial units (Pounds).
Have you heard the saying: “You only get what you put in”? Well it’s true. Total body transformations don’t happen overnight or within 1 month for that case. It is achieved through various different healthy lifestyle changes and by the choices you make. So although HIIT exercises definitely help you to get your desired physique, this is only one part of a much larger story. Remember, there is commitment and dedication required from your part, which includes making dietary changes for healthy eating, studying on how to achieve your results safely, and of course, training hard for it. If you put 20% effort into it, don’t expect 100% of the outcome.
At the end of this 12 Week Body Transformation Program, you will have gained a thorough understanding of what it takes to truly make noticeable change, which you can continue to sustain long after this 12 week period. It is to help you understand what is required from both a nutrition and training perspective to help you burn off that excess fat and to build a much more muscular and toned physique, ready for any beach!
If you are a beginner, and have not performed high intensive exercises before, then it is recommended you check with your personal trainer or local health professional before beginning any of the exercises. These are aimed at people who have moderate to high level of fitness ability already. If need be, please consult with your doctor should you have any concerns.
But we are aware that we all have to start somewhere, right? Therefore, if you are a beginner, and still persist in participating in this workout guide, then we recommend you start with some low-intensity steady state (LISS) exercises to help build your stamina and tolerance. This includes:
NOTE: Prior to beginning your training, we would recommend you go for a 5 min fast paced walk. Being warm helps to lubricate the joints, keep muscles safe for exercise and decrease injury risk.
You have to judge yourself on the portions you consume. To lose weight, keep your portions and calorie in-take small, but remember that on the days you are doing a workout, you may consume a little more as you will feel more hungry during the day. You can use this link to calculate how much you need to consume to lose weight:
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