How to Transform Your Body

Transforming your body helps you live a healthier life and get fit. When you want to change how you look and get healthier, all it takes is adjusting your daily exercise and eating habits. To know how many calories you need to have or burn each day,

Posted 5 months ago in Live Style.

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Ronit parmar
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Make a specific and attainable goalfor what you want to accomplish.When you start thinking about transforming your body, make sure to specify the end goal of your fitness routine. Choose whether your goal is to lose a specific amount of weight or to gain a certain percentage of muscle. Write the goal down so you’re more likely to stick to it.[1]

For example, your goal may be to lose 10 lb (4.5 kg) or gain 5% muscle mass.

Talk to your doctor about your weight loss goals to see if they have any comments or concerns.

Different goals, such as running a marathon or powerlifting, require different body types and training strategies. Make sure you have smaller goals that work toward what you want to achieve overall.
Give yourself a reasonable deadline to reach your goals. Transforming your body can take some time to fully achieve, so set short and long term goals for yourself. As long as you work hard, you can usually burn 1–2 lb (0.45–0.91 kg) of fat or gain 1⁄4–1⁄2 lb (0.11–0.23 kg) of muscle per week.[2] Set your timeframe to follow how many pounds you can burn each week.[3]

For example, if you wanted to lose 10 lb (4.5 kg), you can set your goal between 5-10 weeks. If you wanted to gain 3 lb (1.4 kg) of muscle, set your time frame for 6-12 weeks.

Gaining muscles mass is easier when you first start training, but becomes more difficult over time.

Your age and body type can affect how fast your muscles develop while you’re training. People who are younger can develop muscles faster than someone in their 40s or 50s.
Keep a food diary to track your meals and caloric intake. Write down everything you eat for each meal throughout the week. Don’t forget to include any snacks or drinks you have. When the week is finished, look up how many calories you had for the week so you know your average daily intake.[4]

Make sure to write down specific portion sizes to see where you’re overeating.

Many apps are available to help you track your daily intake and nutrition.

Consume up to 500 more calories than your BMR daily to build muscles.Muscle growth requires a surplus of up to 500 calories each day or else your workouts won’t help you gain muscle mass. Only eat a small surplus of calories or else you could start gaining body fat. Track how many calories you eat using a phone app or a food diary.[16]

If you’re overweight and want to build muscle, aim to eat fewer calories to lose weight first.

You may want to slowly increase your calories so you can figure out how many you need to eat to get the results you want. If you eat too many added calories, you'll gain fat.

Join a fitness class to follow along with group routines. Many recreational centers offer fitness classes that you can join. Look for a class you’re interested in, such as Zumba, CrossFit, or kickboxing, and see if they have a free class session that you can try. Once you find one you like, join the class so you can be around other people and have fun working out![25]

If you don’t want to join a class, you may be able to find similar workout routines online.

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