Your Seven-step Guide to a Complete Transformation of The Body

    Abdulaziz Sobh

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    To lose weight and sculpt a thinner body, what works is relatively simple, but it is the plan that really gets results
    Deputy Director of Education at Ultimate Performance, Jonathan Taylor has put together this useful seven-step plan that can help you build a complete body transformation. Taylor is also the author of the book Design of the Body Transformation Food Plan.

    1. Establish your starting point
    The first step to establishing a body transformation diet is to get a clear idea of your starting point. To do this, you must complete a comprehensive evaluation of body composition.

    The evaluation involves:

    Recording your body weight (upon awakening)
    Measurement of your navel and hip circumference
    Taking pictures of progress (front, back, and side)
    Estimate your body fat percentage (search online for 'Marina's body fat calculator')
    Be sure to complete the evaluation before you begin, as you will need the results to create your meal plan.

    2. Establish a goal and plan
    It is recommended to set aside 12 weeks to complete your transformation.

    This is the longest time that most people can commit before needing a break. An unavoidable truth about transformation programs is that they require a level of discipline and attention to detail that many of your friends, family, and colleagues may have difficulty understanding.

    You can maintain a highly focused approach for a relatively short period, but not indefinitely. Nobody is a robot

    When scheduling your transformation, we strongly recommend that you align your start and end dates with a specific occasion when you want to look your best.

    Without a clear start and end date, most dieters struggle to stay motivated and, ultimately, never achieve their goals.

    Some obvious dates to aim:


    3. Recruit a diet partner
    A key part of a transformation journey is the daily contact (in person and online) with your PT and the responsibility that this provides.

    You can recreate this for yourself by asking a friend or relative to be your diet partner. This can be someone who wants to quit at the same time or who is simply willing to hold onto their responsibility.

    At the end of each day, massage your diet partner with the following information:

    Body weight in the morning, p. 70kg
    Total daily step, p. 10,000 steps
    Training summary, p. upper body training
    Food Diary

    4. Factor in Training and Physical Activity
    The objective of this guide is diet, but we can not ignore the important contribution that training and regular physical activity make in the transformation of body composition.

    Weightlifting: Train three to four times a week. Resistance training (in combination with a high protein diet) maintains or even increases muscle mass during periods of caloric restriction.

    Stay active: from a calorie burning perspective, how physically active you are outside of the gym can have a real impact on your efforts to lose fat. The goal for a minimum average step goal of 10,000 steps.

    Add cardio: We recommend doing cardio workouts of 1-2 intervals per week (doing too much can interfere with your resistance training).

    5. Calculate the nutrition objectives
    Now that you have planned your transformation, the next step is to calculate the nutrition goals you will use to create your meal plan.

    In our book Designing the Body Transformation Meal Plan, we divide this into three steps:

    Step 1: Estimate maintenance

    Your maintenance calorie intake is the number of calories you need to consume to maintain your current body weight.

    To estimate your maintenance calorie intake:

    Estimate your resting metabolic rate (RMR) (how many calories your body burns at rest). We explain this step by step in the book, but a quick trick is to multiply your body weight (in pounds) by 10.
    Multiply your RMR estimate by 'x 1.5' to take into account the energy you spend doing various physical activities each day.

    Step 2: Set the calorie goal

    We will keep it simple here and deduct 500kcal from your maintenance estimate, p. 3,000 kcal - 500 kcal = 2,500 kcal.

    Step 3: Establish macronutrient targets

    Macronutrients are types of nutrients that your body needs in large quantities, and you may be familiar with the three main types: proteins, fats, and carbohydrates.

    Protein targets:

    We establish protein intake first, as it is possibly the most important macronutrient for body composition, due to its ability to suppress hunger and muscle building.

    A good starting point is a protein of 1 g per pound of body weight, p. if you weigh 150 lb., aim for 150 g of protein.

    Fat and carbohydrate targets:

    The main roles of fat and carbohydrates are to provide energy, so it makes sense to scale them to your total calorie (energy) intake.

    Set your fat target somewhere between 25-45% of your total calories and allocate the remaining calories to carbohydrates.

    6. Write your meal plan
    Here is a summary of how to write a meal plan:

    Invest in a digital food balance (to measure portion sizes) and download MyFitnessPal (to keep a detailed record of your food intake)
    Select a meal frequency (3-4 works best for most customers) and schedule regular meal times
    Try to get a portion of 20-50 g protein per meal
    There are no specific time requirements for dietary fats, so add them to your meal plan according to personal preferences.
    Fill half of your plate with non-starchy vegetables at each meal and include 1-2 servings of fruit per day.
    Include vegetables and grains with starch to help meet the rest of your carbohydrate goal
    Try to consume at least 2 liters of liquid per day (black coffee and green / fruit teas)
    At the beginning of each week, adapt your meal plan to account for any social or work-related meals

    7. Track your progress and make changes (if necessary)
    You may need to adjust your goals in the early stages of your diet to begin to see progress or increase the rate of progress.

    We recommend scheduling the time at the end of each week to evaluate your progress and see if changes are needed.

    We use changes in body weight as the main measure of progress and the goal is to lose on average between 0.5-1% of your total body weight per week.

    If it is below the target (the average decreases in body weight are less than 0.5%), but it was on the target or above the previous week, do not make any changes.
    If you are below the target for two consecutive weeks, reduce your calorie intake by 10%
    Continue to revalue each one at the end of each week


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