Transformation Preparation 7 Step Beginner' Guide

23/08/2013
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Transformation Preparation: 7 Step Beginner's Guide

Even if you feel ready to begin a body transformation, you may not know where to start. This guide will help you get going and ensure that you're set for success. by Shannon Clark Mar 07, 2012
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School And College Stretching Sum m er Specific Fall Specific Winter Specific Spring Specific Top Ten Tips Training Frequency Training Mistakes Training Partners Training Questions and Answ ers Training Tips Traveling Tips Warm ing Up
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.
Flounderbout updated his weight from 176 Lbs. to 176.4 Lbs., a gain of 0.4 Lbs. in 1 day. dmontz tracked the workout: Aug. 23, 2013 05:28AM.
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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 your transformation. 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!
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Take Out The Trash

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Clear out anything in your life that might hold you back from success:
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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 absolutely crucial 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 negative self-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 positive, 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 time and energy to clean up your life, it's much easier to start with a
www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.html 3/16
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newly-dusted mindset and a cupboard that's not full of constant temptation.
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Buy The FUNdamentals
You'll want to stock 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 into the fitness world more fun. This might sound trivial, but having clothes you like can often influence your desire to train. 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
Approved Foods List

Planning to follow LiveFit? Check out Jamie Eason's approved foods!
Fridge Items
Fresh fruits and vegetables Greek yogurt Eggs/egg whites Low fat milk Any fresh lean meat
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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.
Nutrition Plan
Transforming with Kris Gethin? See what he eats.
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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Pre-Workout Workouts
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 Training
Light 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 train 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 a variety 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.
Exercises You Should Add To Your 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 Crunch Side Crunch Reverse Crunch Supermans
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Check Yo'self Before 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 will significantly 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 session. 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 sessions 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 Rocky marathon. 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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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.
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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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ABOUT THE AUTHOR
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23/08/2013
Shannon Clark
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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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jvanputte
Great article. As someone who only recently started trying to transform myself, there are a lot of valuable insights. Article Rated: 8
Rep Power: 10 Mar 9, 2012 7:17am | report
Body Stats
ht: 6'5" wt: 230 lbs bf: 18.0%
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SpeedyStu
I agree with you, Ive just started doing all this now :o)
May 15, 2013 11:12am | report
Body Stats
ht: 5'6" wt: 154 lbs bf: 19.3%
Rep Power: 10
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
Body Stats
ht: 5'11" wt: 161 lbs bf: 18.0%
staminaking777
Great informative article.
Mar 9, 2012 5:10pm | report
Body Stats
ht: 5'10" wt: 215 lbs bf: 23.0%
Rep Power: -44612
buesgens7
Awesome article, especially for those who have a hard time being motivated to do it. Ive been working out on my own, but find it to be a struggle cause of stress, 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
Body Stats
ht: 5'9" wt: 200 lbs
Rep Power: 10
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RGILL76
great article, have most of the stuff on the list already Article Rated: 8
Rep Power: 17395 Mar 10, 2012 3:46pm | report
Body Stats
ht: 6'1" wt: 265 lbs bf: 35.0%
FunsizeDHS
Great way to get motivated to start your transformation!
Mar 11, 2012 9:38am | report
Body Stats
ht: 5'10" wt: 155.4 lbs bf: 4.0%
Rep Power: 10
biggiro
GREAT INFO ***** check out my transformation
Mar 12, 2012 12:42pm | report
Body Stats
ht: 5'11" wt: 168.96 lbs bf: 12.0%
Rep Power: 10
alsawasy22
niceeeeeeeeeeee
Mar 12, 2012 5:22pm | report
Body Stats
ht: 10'0" wt: 202 lbs bf: 16.0%
Rep Power: 10
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shapetime
love this article, great for people to read the simple things that get in the way. Nice work ! ! Article Rated: 10
Body Stats
ht: 6'0" wt: 196 lbs bf: 14.0%
rifebt
Thanks for the motivational article!
Mar 15, 2012 3:46pm | report
Body Stats
ht: 5'6" wt: 167 lbs bf: 17.6%
Rep Power: 10
Chicago712
printed out for a friend.. nice article
Mar 15, 2012 10:49pm | report
Body Stats
ht: 5'11" wt: 225 lbs bf: 16.8%
Rep Power: 64070
matosha
Dig it. Took some notes from this.
Mar 16, 2012 10:37am | report
Body Stats
ht: 5'10" wt: 169.4 lbs bf: 16.0%
Rep Power: 19
WIZZYBEATZ
Man !! i dont even no what to say !GREAT! :)
Mar 22, 2012 2:36pm | report
Body Stats
ht: 5'10" wt: 248 lbs
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Rep Power: 10
naveenkumar939
great article.. useful
Mar 23, 2012 9:05pm | report
Body Stats
ht: 5'11" wt: 150 lbs bf: 7.9%
Rep Power: 10
zooooni
Looks like a perfect transformation plan ... thanks Shannon Clark .. I think I am on track again :) Article Rated: 10
Body Stats
ht: 5'10" wt: 285 lbs bf: 38.0%
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 because my appetite is huge. I have the turkey, quinoa, veggies etc..., but when I eat 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 tummy tuck or liposuction. I NEED HELP!!!
Mar 24, 2012 9:32pm | report
Rep Power: 10
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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 months or so. 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 reading the following webpage ... It is a complete guide .. http://www.bodybuilding.com/fun/transform-theorydrop-fat-gain-muscle.html Good luck, Laura! :)
Mar 29, 2012 10:23pm | report
Body Stats
ht: 5'10" wt: 285 lbs bf: 38.0%
Rep Power: 10
lizbvi
try the hcg diet drops for a boost.
Jun 16, 2013 11:40am | report
Body Stats
ht: 6'8" wt: 210 lbs bf: 25.0%
Rep Power: 10
martiac225
Great article and timing - just started LiveFit today!! Alcohol and the weekends are one of my biggest challenges, but I got this ;)
Rep Power: 10 Apr 9, 2012 1:00pm | report
Body Stats
ht: 5'5" wt: 122.8 lbs bf: 19.5%
chaujar
Its my biggest challenge too . . . don't really know what to do on the weekend after sun set. . .lol. . . but seriously what did you do o manage
Body Stats
ht: 5'11" wt: 165 lbs bf: 25.0%
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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 this upcoming Friday. Article Rated: 10
May 9, 2012 7:23pm | report
Body Stats
ht: 5'5" wt: 167.2 lbs
Rep Power: 10
holzwine
Excellent! Bodybuilding.com is by far the best thing that has ever happened to total-fitness goal setting and achievementstrategy resources.
Rep Power: 10 May 20, 2012 7:41pm | report
Body Stats
ht: 6'1" wt: 220 lbs bf: 27.0%
Pedro19
nice one love the postive vibes on this site :)
May 21, 2012 11:26pm | report
Body Stats
ht: 6'4" wt: 200 lbs bf: 9.0%
Rep Power: 10
cmdio143
Informative..:)
May 31, 2012 12:21am | report
Body Stats
ht: 5'7" wt: 149.6 lbs bf: 25.0%
Rep Power: 10
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Transformation Preparation: 7 Step Beginner's Guide

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Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Step Up, Checkup

Take Out The Trash

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

newly-dusted mindset and a cupboard that's not full of constant temptation.

Buy The FUNdamentals

Approved Foods List

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Exercises You Should Add To Your Circuit

Check Yo'self Before You...

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

REL ATED ARTICL ES

ABOUT THE AUTHOR

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

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Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Rep Power: -44612

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Rep Power: 64070

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

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Transformation Preparation 7 Step Beginner' Guide

Transformation Preparation 7 Step Beginner' Guide