12 Week Body Transformation Workout Guide

Going from Fat to Fit doesn’t have to be a complex process and it can get really easy to be misled by fad diets and crazy workout plans that seem to be trending every now and then just because fitness magazines have to invent something new to keep your attention.

Building lean muscle, burning fat and becoming a healthier person can be a very simple process. It won’t be easy but it can be simple. All you need to do is develop good habits that you practice daily and you’ll start seeing permanent changes pretty soon.

Our 12 Week Body Transformation Program has been designed to keep it simple but highly effective.

When it comes to building muscle AND burning fat, there are two key things that matter:

  1. A Good Diet (BodyGearGuide Clean Diet Plan Coming Soon..)
  2. Regular Workouts

 

Working Out…

When it comes to your workout, apart from consistency, getting the form right is probably the only thing that actually matters in the long run.

When you’re starting out, don’t really worry about lifting heavy weights, as long as you’re practicing right form and you’re pushing yourself a little harder than what’s comfortable, you’ll see great results in coming weeks.

I would strongly recommend you to get a personal trainer to help you get in the right form and do your workouts right. However, if you’re not in a position to hire a personal trainer then we’ve curated a list of videos that explain the correct way to perform every exercise mentioned in the 12 Week Body Transformation Program.

General Guidelines

Before you start with the program, here are some basic guidelines to help you get the most out of the program.

1. Warm up

Make sure you do a full body warm up followed by warm up (light weight) sets before each workout. This helps avoid injuries and improves mobility during your workouts.

2. Start light

If you’re just starting out then it can be easy to feel bad about working out with light weights when other folks are deadlifting your weight for reps. However, it is important to understand that you have to develop the muscles and earn the ability to lift heavy weights without putting yourself under risk.

Start light, be patient and you’ll get there.

3. Focus on Form over Weights

A common mistake that even experienced gym rats make is that they compromise on body form for adding a few extra pounds on the bar. Make sure you maintain perfect form for every single exercise and reduce weight when you start losing form.

4.  There’s no such thing as a bad workout

It’s better to go to the gym and workout for just 15 minutes than not go at all. In the long run, it’s all about building up a habit of going to the gym on a regular basis. Just focus on getting yourself to the gym and the workout will probably take care of itself.

5. Your Workout is just 20% of the deal.

The diet you follow is more important than the workouts you do. Sure good workouts for an extended period of time will help you gain muscle but the muscles will never show if they’re covered by a layer of fat.

Make sure you follow a clean eating plan (coming soon ) if you really want to see positive changes in your body.

6. Workout your Leg and core

Working out is not just about bigger biceps or puffed up pecs. The real function of a good workout is building up strength. Most of the real life applications of great strength involve a lot of leg and core muscles.

Moreover, and you can take our word on it, you don’t want to have a well-built torso AND chicken legs because that’s just messed up.

Leg day

Workout Tutorials

Chest Workouts

 

Dips

Pushups

Flat Barbell Chest Press

Incline Dumbbell Bench Press

Incline Dumbbell Flyes

Upper Back Workouts

Pull ups

Wide-Grip Lat Pulldown

Bent Over Barbell Rows

Lower Back Workouts

Deadlifts

Seated Cable Rows

Biceps, Triceps and Shoulder Workouts

Barbell Shoulder Press

Lateral Raise

 

Dumbbell Alternate Bicep Curl

Seated Tricep Press

Bench Dips

Incline Alternate Bicep Curls

Tricep Rope Pushdown

Concentration Curls

Abs/Core Workouts

Planks

Leg Raise

Cycling Crunches

Plate Twist

Leg Pull-ins

Side JackKnife

Legs Workouts

Barbell Squats

Dumbbell Lunges

Leg Press

Leg Extension