Body Transformation

Simple ways to transform your body

You can live a healthier life if you transform your body. You just need to make some adjustments in your daily exercise and eating habits to transform your body. You should set an achievable goal so that you can succeed. After achieving the goal, you will look thinner and will feel stronger.

You should specify the end goal of your fitness routine so that you can reach that goal. You should know your goal. Different people may have different goals to achieve, for example, some people may want to lose a specific amount of weight whereas others may want to gain a certain percentage of muscle mass. You should write your goal and read it every day so that you can stick to it.  Important things that you can do for body transformation are:


Proper nutrition is the most important component for maintaining ideal body weight and living a healthy life.  Therefore, getting proper nutrition, you should do the following things: Avoid eating processed foods

  • Eat a high-quality lean protein source at every meal
  • Eat a large quantity of high-fiber veggies with every meal
  • Eat good sources of fat such as avocado, nuts, seeds, and omega 3 fatty acids.
  • Drink 2-3 liters of water every day and more when you work out.


Sleep is another important thing that you can do for body transformation. Good sleep helps in improving your body functions. Lack of sleep can aggravate the appetite-stimulating hormone and reduce the hormone that burns fat in your body and you feel full.  It is recommended to sleep for seven to eight hours every night.  If you feel difficult to sleep easily, you can start taking a magnesium supplement before bed. The room should be cool and dark for falling asleep easily.

Total Body Strength Training

If you want to build a strong and lean body, you should start with the total body strength training. Resistance training helps in building lean muscle mass and helps to burn more calories even if you are at rest. It is recommended to take three total body strength training sessions per week.

High-Intensity Interval Training

It is the best way to do cardio. You can do high-intensity interval training at least two days a week.  You can make a good HIIT plan in the following manner:

  • There should be a work interval of 30-60 seconds at more than 80 percent of your maximum heart rate. If you are using a rate of perceived exertion, your work intervals should be between 7-9.
  • Recovery intervals should be 60-120 seconds at 55-65 percent of your maximum heart rate or an RPE of 2-3.

You can do cycling, hill sprints, treadmill or Versa Climber to attain this kind of exercises.

Low-Intensity Steady State Training

If you have some extra time, you should add one day of an aerobic recovery session in your schedule. This could be a 30-45 minute workout on the treadmill at about 55-65 percent of your maximum HR or an RPE of 2.5-3.5

You can start with the simple exercise and diet to achieve your goal. Slowly, you can enhance the intensity of your workout and change your diet. It is the best way to transform your body as per your wish and desire. 

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