Body Transformation Program
What is a Body Transformation?
A body transformation program involves changing your body. Body transformation could mean different things for different people.
Body Transformation means changing the way your body looks. A successful Body Transformation program involves the following
- Losing Body Fat percentage.
- Gaining muscle mass.
- Improving body composition, to get visible Abs and Muscular physique.
- Gaining strength and stamina levels.
- Building a better body posture.
- Recovering from any chronic pain like back pain, shoulder pain, joint pain
- Improving your Body markers like BMI, Cholesterol levels, Blood Pressure
How Body transformation Plan Works
Body transformation plan works with you. We start with your goals first.
Your goal could be
- Losing body fat and getting abs
- Building strength and stamina
- Participating in Bodybuilding/Fitness modelling competitions
- Getting ready for your marriage or portfolio shoot.
Next, we analyze your daily routine. The amount of physical activity involved, your sleep routine, your work routine, your food preferences.
This helps us in finding the best nutrition and exercise strategy for maximum results. Your body transformation schedule is prepared accordingly.
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Complete Body Analysis
1. Hormone type
Your body’s ability to lose fat or gain muscle primarily depends on your hormones. Understanding your hormonal profile and balancing it makes the first step to design an ideal program for you.
2. Body type
Some people are naturally lean but hard-gainers; some gain easily but find it extremely difficult to lose fat. This happens because everyone has different metabolic rate. Analyzing metabolic abilities will help me develop an effective schedule.
3. Strength and Cardiovascular abilities
How strong your body and heart is- will decide the level of training we can plan for you. This is going to impact the overall transformation as well as how fast you can see the results in terms of the right posture, right looks and a healthy disease free body you desire.
4. Food preferences
Body transformation will be fun for you if the diet has all the foods you love. Whether you are a vegetarian a non-vegetarian or an eggetarian, we will make sure you not only enjoy this transformation journey, your workouts but your diet plan as well.
5. Life style and your fitness goals
Depending upon your lifestyle, your expectations and your time availability, we decide a flexible workout plan: the intensity, flexibility and frequency.
Whether you are available for three days a week or seven days, the intensity and discipline of the plan will ensure that you meet your goals.
Body Transformation Workout Plan
Body transformation training schedule: A Customised training schedule will be provided to match your fitness goals and help you create the physique you want. Workout plans would be as per the changes in your body.
Body Transformation Diet
On the basis of your body analysis and your fitness goals, a complete nutrition plan would be provided. This would include customized body transformation diet.
Complete supplemental plan would be provided as per your goals and your body requirement.
Body Transformation Male Abhishek prepared for Nationals & Men’s Physique
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Body transformation skinny to muscular Mahesh Got Into Fitness Modelling
Body Transformation India Shahbaaz got the body he always wanted
Gym Transformation – Yash Got into the best shape of his life
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How Can I Join Body Transformation Course
Joining Body transformation course is very simple. All you need is to share your details like
- Email address
- WhatsApp contact number
- Your Goal
and Hit Let’s Do This! We will review your application and contact you with further details.
Body Transformation female
While taking body transformation female clients, we take care of some important factors. Female’s usually get lean with abs at 15-20% body fat range. Getting down too low in fat % can affect their hormones and menstrual cycle.
A lot of females still avoid weight training. As they believe it may make them bulky. This is not possible though because they don’t have that level of testosterone hormones. With a well planned body transformation female program, you can achieve a great shape and feel empowered, strong and confident!
Is it possible to transform your Body with 12 Weeks Transformation Plan?
Yes, it is possible to transform your body with 12 Weeks Transformation Plans.
With Body transformation plans, you lose fat and gain muscle at the same time.
With Anextrarep Body Transformation plan you can lose around .5 to 1% body fat every week.
If you are starting at 20-25% body fat range. This is the most common body fat percentage in men. You would certainly get lean muscle and abs with the 12 Weeks Transformation Plans.
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I live in India, do you provide Indian body transformation as well?
Yes, we do. A lot of our clients are from India. You can check body transformation male India results on our page.
Some of our clients are past champions in various bodybuilding, fitness modelling competitions. You can check the best body transformation India videos above.
Body transformation process is the same irrespective of the country. However, a major difference comes when coaching clients in India.
Indian clients have specific nutritional requirements due to religious/cultural reasons.
Most of the Indians don’t eat non-veg/ eggs on certain days of the week.
Those who do eat non-veg rely heavily on Chicken and eggs as seafood and other high protein food items are not easily available in many states in India.
For this reason, we have to modify the transformation program specifically for Indian clients
But the results are outstanding as you can see from so many fat to fit transformations.
We offer a separate Program for our Indian Clients. You can check the Indian Transformation Program here.
What are the Different body transformation programmes you have?
We customise body transformation program according to the client’s goals.
There are different body transformation programmes like:
1 month body transformation plan:-
This is a rapid transformation plan. 1 month body transformation plan is designed for new clients who want to get a first-hand experience of body transformation before committing for full 3 months or 6 months. 1 month body transformation plan is also used by people who are looking for aggressive weight loss for certain occasions like marriage, photo shoot etc
3 months body transformation plan or 12 week body transformation:-
3 months body transformation plan or 12 Weeks Body Transformation is the most comprehensive online transformation plan. This is most suited for working people, students, and common people who want to transform their body to get a lean physique with visible abs.
6 month body transformation program:-
6 month body transformation program is for competitive athletes. People who want to participate in bodybuilding championships, or fitness modelling competitions. In 6 month body transformation program we plan for the season and prepare phase by phase for best performance in his/her competition.
Body Transformation 1 Year:-
Body transformation 1 year is AnExtraRep’s signature body transformation program. This program is created specifically for athletes who are preparing for bodybuilding competitions or fitness modeling. Below is the transformation success of our Body Transformation 1 year student Abhishek.
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What is special about AnExtraRep 12 Weeks Body Transformation Programs?
We started online Body Transformation in 2013 when online body transformation was hardly known. People would have a very common question like, where is your gym? Where will you train me? Online transformation was a new concept.
But we knew that times are changing and online body transformation is going to be a massive thing in the future. AnExtraRep 12 Weeks Body Transformation, is one of the first and the most advanced and researched body transformation program.
Is body transformation workout different from Regular Workouts
Body transformation workouts are designed with a goal of losing fat and building muscles at the same time. This is not an easy task. It requires proper planning of workout intensity, frequency and volume. It also requires proper progression and overload of your workouts. This means your workouts are always challenging. So you keep on improving strength and putting on muscle mass.
For maximum fat loss, High intensity training is given preference. It is scientifically proven that Hiit burn fat faster than regular cardio exercises. Body transformation workout are prepared keeping in mind both the facts.
Body transformation gym vs home transformation
One frequent question I receive is whether it is possible to transform the body at home. Let’s first understand the difference between gym workouts and home workouts.
Body Transformation gym:
- Full range of equipment. This includes machines, free weights, cardio equipment.
- A Large space to exercise.
- Meet your friends and are exercising with a like-minded focused group. There is a certain level of motivation working out in the gym.
Home transformation can be of many types:
- You have a full-fledged home gym setup. It might not look like your nearby gym, but it still has all the necessary equipment you need.
- You have a bare minimum set of equipment like dumbbells and barbells or a resistance band.
- You are doing bodyweight workouts only
If you are looking to build a professional body, you should join a gym. A well-built home gym can go a long way, but you may still want to hit the gym once in a while to break the monotony.
You can build a lean muscular physique at home with minimum gym equipment with a transformation diet.
A complete bodyweight workout is a compromise for most lifters. It is suggested only if you are a beginner or want to be just fit. To gain a significant amount of muscle, we need to overload our muscles. With bodyweight workouts, this is not possible.
How long does it take to transform your body
While body transformation may mean different things to different individuals, someone might want to participate in the championship, someone may want to get ready for a wedding or a photoshoot and some others may want to lose weight.
But if the body transformation program is followed properly you may see significant changes in your body in 8 to 12 weeks.
Is this an online transformation program?
Yes, Anextrarep body transformation program is a completely online transformation program.
This means follow it wherever you live. We customize the online transformation program according to your preferences. You can choose whether you workout at a gym or home.
You can even share the picture of equipment at your home and your online transformation program will be designed accordingly .if you prefer bodyweight workouts, no problem , we will plan your body transformation programs accordingly.
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Can you transform your body in 4 weeks?
Depends on your definition of transformation . Yes you can lose good amount of weight in 4 weeks with proper diet and exercise but getting lean with muscle size is a slow process. If you have never exercised before you can see faster results. For most people, it usually takes longer than 4 weeks to transformation their body.
Which exercise is best for body transformation?
Body transformation is about building muscle mass and losing body fat. Compound exercises are best for building muscle mass. Aerobic exercises and high intensity exercises helps in losing body fat.
Best exercises for body transformation
- Dead lift
- Bench Press
- Pull Ups
- Push ups
- Jumping Jacks
- High Knees
- Mountain Climbers
Is it OK to do the same workout every day?
No, it is not recommended to do same workouts everyday. As we do same workouts, our body becomes efficient in those exercises. As the workout is not challenging any more, it will not push our body to build muscle or lose fat.
To include variety, you do split workouts like push pull, upper body/lower body etc. You can also very exercises, sets, reps and weights to make the workouts challenging and engaging.
Do the 30 day challenges work?
Do the 30 day challenges work? This is an interesting question. It is not easy to answer it with a yes or no.
How 30 day challenges work
30 day challenges require you to
- Follow a strict diet. This could be a well planned diet or a fad diet or simply some of the low carb or low fat type of diet.
- Follow a strict workout routine. Here you are required to workout everyday. It could be a workout in the gym or a lot of body weight or cardio/hiit based workouts at home
- Follow a strict routine and be committed for the next 30 days.
You need to ask yourself, are you ready to change your lifestyle upside down for the next 30 days? If yes than you will definitely get good results. But if you are a slow starter or someone who takes time to adjust you may not see the value in 30 days challenges and may give up within 2-3 days.
What happens when you start exercising every day?
Miracles happen! Seriously though, when you start exercising every day
- Metabolism levels improve
- Mood levels improve
- Energy levels get better
- You burn more fat
- Build more muscle
- Build a great habit
- Become more confident
Does exercise change your body shape?
Exercise cannot change your genetic shape or the shape of your muscles. Exercise helps you in losing body fat, it also helps in increasing the size of muscles. With this you look more muscular and lean at the same time. A well planned transformation program can change your appearance dramatically.
How do I start working out again after years?
Planning to start working out again after years? It can be challenging and intimidating. Expectations can be higher, results can be slow.
What you need is proper planning.
- Analyse you situation. How much time you have, what is your current shape.
- Start slow. You may have been in terrific shape in the past, but it is always good to start slow. Start with a 3 days a week workout and let your body adapt. Go easy on your diet and make small changes
- Set expectations low. Especially in the beginning. You are starting out after years which is big achievement in itself. Give your body time to respond.
- Connect with friends or your partner or with people with similar goals. It helps to stay motivated towards exercise
- Find a professional coach if you are struggling to do it yourself.