“I went from 15% body fat to 8% body fat. After that, you’ll need to make some adjustments. Christin Rossano Can I see results within a few months if I take enough proteins? Now is the time to put the finishing touches on your body before you hit the beach, go on vacation, or just start wearing more T-shirts and shorts.But if you still have some extra fat to lose, you’ll need to crank up the intensity to boost your results without having to spend a ton of time in the gym.. Summertime is just around the corner. because is certainly more than I was eating before. And in just six months, Rachel had shed a whopping 4st and sculpted an impressive six-pack. See Laura transformation. They take time—hours upon hours spent training, eating well, and putting health above all else. The feel-good endorphins she got from exercise helped change her outlook and forge a healthy lifestyle. Working out 2-3 times a week for about a month now and tracking my calories. Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass. A deficit of anywhere between 20-40% from maintenance will suit fat loss on a 3-month muscle transformation program. cut down all three? I don’t know how they compare with Barbell Curls. I’m a beginner by the way. Imagine not leaving your house or seeing your friends for years. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Again, at 70 inches in height. "Rachel was 12 stone and 20 per cent body fat and would have to lose significant fat and gain muscle to compete at the highest standard." Hey Radu!! Punch fat in the face with this specialized 6-week female body transformation project. Age: 17, Height: 5'2'', Weight: 95 lbs. During his dramatic transformation, Olu cut down to 217 lbs while packing on muscle. Rest 60-90 seconds for the assistance exercises. Age: 24, Height: 5'1'', Weight: 120 lbs. I love the skinny-fat -> lean -> 3 month progress. You naturally have a slim waist which is great, you must have really good proportions. Age: 29, Height: 5'7'', Weight: 238 lbs. Your experience will be unique. And remember, every body is different. Visit Petra’s page . 2. Ideally, as you’re gaining size you’ll never go above 15% body fat again. I love the skinny-fat -> lean -> 3 month progress. Ok, so this is the goal. In your article you say cut down and then bulk up. Are you ok with this? RN, personal trainer, Christy 6 month transfomation “My 6 month transformation … I'm looking to gain muscle and lose fat (obviously), maybe about 25lbs of fat loss and a dozen pounds of muscle perhaps? That’s normal and the goal for the following workout is to add back the reps in those last sets so you can increase the weight again. In this article I’m going to show you how to get a model/hollywood actor type physique starting from a condition where you have a good amount of fat and also little muscle mass. This bulk should be stretched over several months to maximize muscle gains and minimize fat gain. – Im already at minimum protein intake with a 40%carb 30%prot 30%fat split..if I do have to cut down calories even more..how should I do it? 0:54 Back: Pull Ups3. 6 Inspiring Girls Weight Loss Transformations Under 6 Months Great video! 2) I don’t have access to a gym or any weight training equipment, what body weight exercises would you recommend to be as close to the workouts that you described? So here’s how your first workout routine might look like: Training is done three days per week, on non-consecutive days, alternating between Workout A and Workout B, like this: Monday: Workout A, Wednesday: Workout B, Friday: Workout A, Monday: Workout B, Wednesday: Workout A, and so on. 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