From obesity and low self confidence to muscle mass, strength and confidence. It’s been a long journey 🤯
However doing a transformation like this is really tricky when you’re a beginner and you lack information.. this was one of the hardest parts in my journey.
That’s why I’ll showcase how I would do this transformation if I could go back in time today with all my knowledge.⬇️
1. Start training at the gym. 🏋️♂️
First order of business would be to start exercising. Why this is so important is because going to the gym helps you lose fat through burning calories, while also building muscle mass.
Along with this it builds a great amount of discipline which will easily be transferred to other parts of life, such as changing your diet.
I would start a routine of going to the gym for 3-6 days a week in a split where I could hit each muscle at least 2 times a week. I would do my absolute best to try to achieve progress overload, meaning to in some way improve my performance in the workout compared to last week. This could be by increasing weights lifted, amount of sets lifted, repetitions lifted, or even decreasing time between rest of sets.
2. Incorporating a calorie deficit to lose weight and body fat. 🍅🍉🥩
As you can see on the picture on the left, I had a load of excess fat. Not only did this impact my physical attractiveness and confidence, but it highly increased my chance for cardiovascular diseases, and lowered my energy levels, testosterone and overall life quality.
Losing weight at the start of this journey is by far the most important thing, so I would start off by tracking everything I ate for a week. This means calorie counting, so I would do my best to weigh my foods, and then write in a document all the calories, proteins, fats, fibre, and carbohydrates I ate every day, and then see the net average for the week. As a compliment to this, I would track my bodyweight every morning under the same circumstances. (After waking up, going to the toilet, etc..)
After a week of calorie counting, I would look at my average calories for the week, and also looking for my average body weight for the week. If my bodyweight remained the same for the 7 days, that would mean I am eating at a calorie maintenance. If I was losing weight, I were eating at a calorie deficit. If I was gaining weight, I was eating at a calorie surplus.
I would experiment to try to find my maintenance calories, and then reduce my daily caloric intake -500 from maintenance. And then over time increase the deficit if my weight stood still.
Knowledge is a very crucial factor when you’re trying to make a change in your life, and especially a body transformation. That’s why I wish that when I started out I had all the knowledge I had now, because the process would be so much easier and faster.
That’s the reason I started my online coaching service this year, where I can be that resource for other people looking to improve their physiques. They don’t have to have all the knowledge, they can just listen to my advice and take action. The results will come from your hard work only, not your countless hours of studying and learning.
You don’t need to research what exercises to do at the gym or what foods to eat, the formula is already crafted from me, and you focus on executing.
If this sounds like something that could be beneficial for you, please check out my coaching services on this website.. There you can book a free consultation call and we can discuss how to best help you. I’ll be waiting on you 💪.
P.S, there are many more changes I would do that I can’t fit into this post. Support this post for part 2 🙌
#gym #coaching #progress #transformation #bodytransformation #weightloss
