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Main Workouts Tips and Advice Beginning Bodybuilding Basics Transformation Preparation: 7 Step Beginner's Guide
Even if you feel re ady to begin a bodytransformation, you may not know whereto start. This guide will help you getgoing and ensure that you're set forsuccess.
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Transformation Preparation: 7 StepBeginner's Guide
by Shannon Clark Mar 07, 2012
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You've been surfing Bodybuilding.com for weeks, following the links to LiveFit and Kris Gethin's
Hardcore Daily Trainer, but you still haven't started a 12-week transformation. You're excited,
nervous, eager, unprepared, a little scared, and you're looking for an extra push. Just a little more
info before you commit .
Whatever brought you here, you're in the right place.
Whether you're sick of sinking into the couch every night or haven't trained in a long time, this
guide is for you. You might be self-conscious, worried and unsure. That's okay! Remember, even
Rocky had to start somewhere. Follow this brief transformation preparation guide and go the
distance.
Step Up,Checkup
Begin your transformation prep by scheduling a full checkup
with your doc. As much as you might dread it, knowing
where you stand is going to help your efforts tremendously.
A checkup may reveal some health issues that could be
improved with diet and exercise, which will instantly boost
your motivation and provide additional, quantifiable goals.
If you find any outstanding health issues, your doctor might
also provide you with safe diet and/or training
recommendations. If you can't remember the last time you
saw your doctor for a complete physical, now is definitely the time.
Most importantly, you'll get some great health benchmarks that you can revisit after yourtransformation. Important markers to track include cholesterol/triglycerides, blood pressure,
fasting glucose, and possibly even bone density (BMD) for older women who haven't had a recent
checkup. Return to the doc after 12 weeks to get some additional blood work and revisit your
numbers. You're looking for improvements wherever possible. Fitness is about more than looking
good; it's about feeling healthy and living well!
Take Out
The TrashClear out anything in your life that might hold you back from success:
School And College
Stretching
Summer Specific
Fall Specific
Winter Specific
Spring Specific
Top Ten Tips
Training Frequency
Training Mistakes
Training Partners
Training Questions and
Answers
Training Tips
Traveling Tips
Warming Up
pdated his weightrom 176 Lbs. to
176.4 Lbs., a gain of.4 Lbs. in 1 day.
tracked theorkout:Aug. 23,013 05:28AM.
View All
Flounderbout
montz
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If your cupboards are loaded with cookies, cakes, crackers and other junk, clean them out.
Having these items around will only tempt you to make poor food decisions. Say goodbye to
Oreos and Twinkies.
Although this might seem callous, take
stock of people who will make your
transformation more difficult. You need to
surround yourself with people who will be
supportive, not people who might want
you to skip gym sessions or eat foods
you shouldn't. You need Adrians, not
Paulies. During the beginning stages of
your transformation, you should spend
more time around those who will buoy
you and less time around those who
might drag you down.
While you can't always control the
people around you, you can clear the negativity from your mind. Your mentality is absolutelycrucial to your success, so get your head straight: Instead of focusing on what will be difficult
about this transformation (fitting in gym time, planning meals, having sore muscles, not being
able to socialize in the same way), focus on the positive.
Consider ways to make your transformation work in your life. If you're concerned about getting to
the gym after work, go in the morning. If you're worried about those Thursday lunch-meetings,
suggest a healthier place to eat. You need to make your health the priority in your life. Once you
do, it's amazing how many people will follow.
If you constantly berate yourself for poor food choices or the way you look, replace this negativeself-talk with more positive statements. Every time a negative statement comes to mind, replace
it with two positive affirmations about what you're doing well. This could be something like, 'I
chose a healthy chicken salad at lunch today,' or 'I made sure to drink 10 full glasses of water
today.' There's no need to focus solely on huge accomplishments like fat loss or muscle gain;
progress is progress, which means any small victory is significant.
When you replace negative thoughts with posit ive, you'll build self-confidence and perpetual
motivation. The more you focus on what you're doing wrong or what you shouldn't do, the more
power you give negative actions and fears. Focus on what you want to do and shift your entire
frame of mind.
Although it takes some t ime and energy to clean up your life, it 's much easier to start with a
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Approved Foods List
Planning to follow LiveFit? Check out
Jamie Eason's approved foods!
newly-dusted mindset and a cupboard that's not full of constant temptation.
Buy TheFUNdamentals
You'll want to s tock up on both food and workout items. Having good choices in your refrigerator
will make your life much easier. And having some basic workout items will make your jump intothe fitness world more fun. This might sound trivial, but having clothes you like can often
influence your desire to t rain.
This basic check list ought to get you started. (Note that food items may vary depending on the
specific diet plan you follow).
Pantry Items
Brown rice
Quinoa
Oats
Sweet potatoes
Whole grain cereals
Nuts
Natural nut butter
Seeds
Olive oil
Flaxseed oil
Whey protein powder
Canned tuna
Canned salmon
Herbs
Low-sodium spices
Fridge Items
Fresh fruits and vegetables
Greek yogurt
Eggs/egg whites
Low fat milkAny fresh lean meat
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.htmlhttp://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html -
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Nutrition Plan
Transforming with Kris Gethin? See
what he eats.
Low-sodium soy sauce
Salsa
Mustard
Low-sodium chicken or beef broth
Bottled water
Freezer Items
Frozen chicken breasts
Frozen lean beef
Frozen turkey
Frozen fish
Frozen vegetables
Frozen berries
All of these foods will make up your healthful eating
plan and provide you with a balanced blend of
proteins, carbs, and healthy fats.
You should also have everything you need for gym
workouts. It's also a good idea to pick up some
minimalist home equipment for those really busy
days when you might not be able to make it to the
gym.
Training Items
Properly fitting running shoes
Comfortable workout wear (bottoms/top/sports bra)
Mp3 player
Water bottle
Towel
Heart rate monitor (if desired)
Jump-rope
Resistance band
Dumbbells or kettlebells
Having the proper gear will make your training sessions much easier. Take time to select quality
products. Even Rocky needed good gloves.
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Exercises YouShould Add ToYour Circuit
Push-Ups
Decline Push-Ups
Pull-Ups (if possible)
Chair Dips
Bodyweight Squats
Walking Lunges
Stationary Lunges
Step-Ups
Bridge
Lying Leg Raises
Front CrunchSide Crunch
Reverse Crunch
Supermans
Pre-WorkoutWorkouts
If you haven't exercised in a long time, some light at-home workouts will prime your body for the
upcoming transformation. Performing movements at home can also help make you feel more
comfortable when you stroll into the gym. Start these workouts as soon as possible and use
them for 1-2 weeks as you get everything ready for your transformation.
Cardio TrainingLight cardio workouts will help improve heart health, boost your cardiovascular fitness, and
increase your mobility . Select your favored method of cardio training (walking will work well for
most people), and aim to do it 15 to 30 minutes per day, 3 to 5 days per week.
Strength Training
It's also a good idea to get started with some very basic
strength training movements to help build some muscular
strength before you begin training heavier at the gym.
Bodyweight exercises are excellent and will help you get used
to various movement patterns and how it feels to t rain your
muscles.
Perform a circuit of four to five different bodyweight
movements, aiming for 10-15 reps per exercise. Take 30-60
seconds to rest between each circuit. Pick one exercise per
body part to build a full-body workout.
Vary the exercises each session. Doing this keeps the
muscles constantly stimulated and you'll get better at avariety of movements. When you're ready to battle heavier
weights, your pre-fight interview will consist of more than just a
shout out to Adrian.
Check Yo'selfBefore You...
The Italian Stallion had to work through some tough life decisions before he fought Apollo, and so
should you. Even when you start going to the gym every day, what you do outside of it willsignificantly impact your results. If you aren't living well, you won't hit your goals.
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Keep track of your sleep habits, alcohol consumption, and your stress and motivations levels.
Each of these will play a significant role in your success.
Sleep is critical to muscular repair, maintaining a
high metabolism, and making sure you feel
energized to perform during each training sess ion. If
you currently aren't getting at least 8 hours per
night, start making that a top priority. You will feel
the difference.
Stress causes some trouble for all of us. But for
those interested in transforming, high levels of
stress can really put a damper on your progress. If
you have a lot of stress in your life, you might not
recover well from workout sess ions and you might
increase the risk of over-eating. Utilize constructive
stress management techniques like journaling,
meditating, talking to a friend, or going out for a long
drive around the city. Better yet, have a Rockymarathon. Learn what works for you and then put it
to use.
No matter if you overindulge on the weekends, or
just have a drink in the evening, alcohol is a toxin
and will affect your ability to burn fat. Until all
alcohol is removed from your system, your body
can't burn fat. Alcohol will also hinder your ability to
recover from workout sessions. As much as
possible, remove alcohol from the picture.
Most importantly, before you even begin your
transformation, you need to be motivated. If you feel only partially committed, you'll need to find a
way to jump all the way in. Find a buddy, join a class, hire a trainer, or even just make a list of all
the upcoming benefits. Reward yourself for achieving small goals. Do whatever it takes to fully
commit. Make that your mantra: "Whatever it takes."
Remember that maintaining a high level of motivation requires continuous effort - even when
Rocky wasn't sure of a win, it didn't stop him from being the best he could be.
-
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6/Set Goals
Set some clearly defined goals. Ideally these should include both physical changes (lose weight,
gain muscle) and performance changes (bench 10 more pounds, run a mile under 10 minutes).
Having both types of goals will help keep you motivated at all times, even if one goal starts to
slow in progress. Health-related goals are important, as are personal, lifestyle-based goals. Want
to have more energy to play with your kids? Write it down.
The more you have to work toward, the greater your chance of
success.
Begin!
Your gloves are on and you're in the ring. Let the transformation begin. If you're doing a particular
transformation program, make sure you read up on the details and are familiar with exactly what
you're expected to do. "Work the body," baby.
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Shannon Clark
Ive been working in the field of exercise science for the
last 8 years. Ive written a number of online and print
articles.
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Rep Power: 10
Body Stats
ht: 6'5"wt: 230 lbs
bf: 18.0%
jvanputte
Great article. As s omeone who only recently started trying to
transform myself, there are a lot of valuable i nsigh ts.
Article Rated: 8
Mar 9, 2012 7:17am| report
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Rep Power: 10
Body Stats
ht: 5'6"wt: 154 lbsbf: 19.3%
SpeedyStu
I agree with you, Ive jus t started doing all this now :o)
May 15, 2013 11:12am| report
Rep Power: 10
Body Stats
ht: 5'11"wt: 161 lbsbf: 18.0%
Pirolai
Just AWESOME!! Even though I have been a member for
awhile this article just reminds me and helps me keep
motivated on my own goals. Thanks
Mar 9, 2012 8:11am| report
Rep Power: -44612
Body Stats
ht: 5'10"wt: 215 lbsbf: 23.0%
staminaking777
Great informative article.
Mar 9, 2012 5:10pm| report
Rep Power: 10
Body Stats
ht: 5'9"wt: 200 lbs
buesgens7
Awesom e article , especiall y for those who have a hard time
being m otivated to do it. Ive been working out on m y own, but
find it to be a struggle cause of s tress, and over eating cause
I like to eat, and when I read this article I knew this is my true
starting point.
Mar 9, 2012 5:50pm| report
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Rep Power: 17395
Body Stats
ht: 6'1"wt: 265 lbsbf: 35.0%
RGILL76
great article, have mos t of the stuff on the list already
Article Rated: 8
Mar 10, 2012 3:46pm| report
Rep Power: 10
Body Stats
ht: 5'10"wt: 155.4 lbsbf: 4.0%
FunsizeDHS
Great way to get m otivated to s tart your transformation!
Mar 11, 2012 9:38am| report
Rep Power: 10
Body Stats
ht: 5'11"wt: 168.96 lbsbf: 12.0%
biggiro
GREAT INFO ***** check out my transformation
Mar 12, 2012 12:42pm| report
Rep Power: 10
Body Stats
ht: 10'0"wt: 202 lbsbf: 16.0%
alsawasy22niceeeeeeeeeeee
Mar 12, 2012 5:22pm| report
http://bodyspace.bodybuilding.com/alsawasy22http://bodyspace.bodybuilding.com/alsawasy22/more.php?section=progresshttp://bodyspace.bodybuilding.com/alsawasy22http://bodyspace.bodybuilding.com/biggirohttp://bodyspace.bodybuilding.com/biggiro/more.php?section=progresshttp://bodyspace.bodybuilding.com/biggirohttp://bodyspace.bodybuilding.com/FunsizeDHShttp://bodyspace.bodybuilding.com/FunsizeDHS/more.php?section=progresshttp://bodyspace.bodybuilding.com/FunsizeDHShttp://bodyspace.bodybuilding.com/RGILL76http://bodyspace.bodybuilding.com/RGILL76/more.php?section=progresshttp://bodyspace.bodybuilding.com/RGILL76 -
7/27/2019 Transformation Preparation 7 Step Beginner' Guide
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Rep Power: 131666
Body Stats
ht: 6'0"wt: 196 lbsbf: 14.0%
shapetime
love this article, great for people to read the simp le things that
get in the way. Nice work ! !
Article Rated: 10
Mar 13, 2012 7:48am| report
Rep Power: 10
Body Stats
ht: 5'6"wt: 167 lbsbf: 17.6%
rifebt
Thanks for the m otivational article!
Mar 15, 2012 3:46pm| report
Rep Power: 64070
Body Stats
ht: 5'11"wt: 225 lbsbf: 16.8%
Chicago712
printed out for a friend.. nice article
Mar 15, 2012 10:49pm| report
Rep Power: 19
Body Stats
ht: 5'10"wt: 169.4 lbsbf: 16.0%
matosha
Dig it. Took some notes from this.
Mar 16, 2012 10:37am| report
Body Stats
ht: 5'10"wt: 248 lbs
WIZZYBEATZ
Man !! i dont even no what to say !GREAT! :)
Mar 22, 2012 2:36pm| report
http://bodyspace.bodybuilding.com/WIZZYBEATZhttp://bodyspace.bodybuilding.com/WIZZYBEATZ/more.php?section=progresshttp://bodyspace.bodybuilding.com/WIZZYBEATZhttp://bodyspace.bodybuilding.com/matoshahttp://bodyspace.bodybuilding.com/matosha/more.php?section=progresshttp://bodyspace.bodybuilding.com/matoshahttp://bodyspace.bodybuilding.com/Chicago712http://bodyspace.bodybuilding.com/Chicago712/more.php?section=progresshttp://bodyspace.bodybuilding.com/Chicago712http://bodyspace.bodybuilding.com/rifebthttp://bodyspace.bodybuilding.com/rifebt/more.php?section=progresshttp://bodyspace.bodybuilding.com/rifebthttp://bodyspace.bodybuilding.com/shapetimehttp://bodyspace.bodybuilding.com/shapetime/more.php?section=progresshttp://bodyspace.bodybuilding.com/shapetime -
7/27/2019 Transformation Preparation 7 Step Beginner' Guide
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Rep Power: 10
Rep Power: 10
Body Stats
ht: 5'11"wt: 150 lbsbf: 7.9%
naveenkumar939
great article.. useful
Mar 23, 2012 9:05pm| report
Rep Power: 10
Body Stats
ht: 5'10"wt: 285 lbsbf: 38.0%
zooooni
Looks like a pe rfect transformation plan ... thanks Shannon
Clark .. I think I am on track again :)
Article Rated: 10
Mar 23, 2012 11:20pm| report
Rep Power: 10
laurapro1
I really need help with an appetite suppressant/ fat burner. I
used to be REALLY fit, but now, 3 kids later and 50 lbs.
heavier - I have lost my motivation. When I do get my
workouts in, I feel like I ruin them becaus e my appetite is
huge. I have the turkey, quinoa, veggies etc..., but when I ea t
clean, my cravings are out of control. With all of the
supplements on the market, I feel lost. It is not that I don't
have them either; the ones I do have either give me
heartburn, or keep me up at night.
This is my last ditch effort before I go for a tum my tuck or
lipos uction. I NEED HELP!!!
Mar 24, 2012 9:32pm| report
http://bodyspace.bodybuilding.com/laurapro1http://bodyspace.bodybuilding.com/laurapro1http://bodyspace.bodybuilding.com/zoooonihttp://bodyspace.bodybuilding.com/zooooni/more.php?section=progresshttp://bodyspace.bodybuilding.com/zoooonihttp://bodyspace.bodybuilding.com/naveenkumar939http://bodyspace.bodybuilding.com/naveenkumar939/more.php?section=progresshttp://bodyspace.bodybuilding.com/naveenkumar939 -
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Rep Power: 10
Body Stats
ht: 5'10"wt: 285 lbsbf: 38.0%
zooooni
According to BMI index, I am an obese person and I
was an extreme obese before I lost about 25 lbs in
about 4 m onths or s o. Did I do any kind of surgery? ..
Of course not.
You only need three things as a good beginning to a
better life: 1) Diet Plan.. 2) Workout Plan .. 3)
Motivation from family and friends ..
I recommend read ing the following webpage ... It is a
complete guide ..
http://www.bodybuilding .com/fun/transform-theory-
drop-fat-gain-muscle.html
Good luck, Laura! :)
Mar 29, 2012 10:23pm| report
Rep Power: 10
Body Stats
ht: 6'8"
wt: 210 lbsbf: 25.0%
lizbvi
try the hcg diet drops for a boost.
Jun 16, 2013 11:40am| report
Rep Power: 10
Body Stats
ht: 5'5"
wt: 122.8 lbsbf: 19.5%
martiac225
Great article and tim ing - just s tarted LiveFit today!! Alcohol
and the weekends are one of my biggest challenges, but I got
this ;)
Apr 9, 2012 1:00 pm| report
Rep Power: 10
Body Stats
ht: 5'11"wt: 165 lbsbf: 25.0%
chaujar
Its my biggest challenge too . . . don't really know what
to do on the weekend after sun s et. . .lol. . . but
seriously what did you do o manage
Mar 10, 2013 10:27pm| report
http://bodyspace.bodybuilding.com/chaujarhttp://bodyspace.bodybuilding.com/chaujar/more.php?section=progresshttp://bodyspace.bodybuilding.com/chaujarhttp://bodyspace.bodybuilding.com/martiac225http://bodyspace.bodybuilding.com/martiac225/more.php?section=progresshttp://bodyspace.bodybuilding.com/martiac225http://bodyspace.bodybuilding.com/lizbvihttp://bodyspace.bodybuilding.com/lizbvi/more.php?section=progresshttp://bodyspace.bodybuilding.com/lizbvihttp://www.bodybuilding.com/fun/transform-theory-drop-fat-gain-muscle.htmlhttp://bodyspace.bodybuilding.com/zoooonihttp://bodyspace.bodybuilding.com/zooooni/more.php?section=progresshttp://bodyspace.bodybuilding.com/zooooni -
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Rep Power: 10
Body Stats
ht: 5'5"wt: 167.2 lbs
lparrish37
I have been trying to find a program that would fit my hectic
schedule for over a year. I like how Shannon's article are
written and while browsing her many articles, I was able to
find a beginner's workout that will work for me. I begin thisupcoming Friday.
Article Rated: 10
May 9, 2012 7:23pm| report
Rep Power: 10
Body Stats
ht: 6'1"wt: 220 lbsbf: 27.0%
holzwine
Excellent! Bodybuilding.com is by far the bes t thing that has
ever happened to total-fitness goal se tting and achievement-strategy resources .
May 20, 2012 7:41pm| report
Rep Power: 10
Body Stats
ht: 6'4"wt: 200 lbs
bf: 9.0%
Pedro19
nice one love the pos tive vibes on this site :)
May 21, 2012 11:26pm| report
Rep Power: 10
Body Stats
ht: 5'7"wt: 149.6 lbsbf: 25.0%
cmdio143
Informative..:)
May 31, 2012 12:21am| report
http://bodyspace.bodybuilding.com/cmdio143http://bodyspace.bodybuilding.com/cmdio143/more.php?section=progresshttp://bodyspace.bodybuilding.com/cmdio143http://bodyspace.bodybuilding.com/Pedro19http://bodyspace.bodybuilding.com/Pedro19/more.php?section=progresshttp://bodyspace.bodybuilding.com/Pedro19http://bodyspace.bodybuilding.com/holzwinehttp://bodyspace.bodybuilding.com/holzwine/more.php?section=progresshttp://bodyspace.bodybuilding.com/holzwinehttp://bodyspace.bodybuilding.com/lparrish37http://bodyspace.bodybuilding.com/lparrish37/more.php?section=progresshttp://bodyspace.bodybuilding.com/lparrish37 -
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