transformation preparation 7 step beginner' guide

7/27/2019 Transformation Preparation 7 Step Beginner' Guide

1/16

23/08/2013 Bodybuilding.com - Transformation Preparation: 7 Step Beginner's Guide

www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.html 1/16

FREE GIFT!ANY ORDER OVER

$75

Discounts & Deals - Sign Up!

24/7 Customer Service 1-877-991-3411 Contac t Us Need Help? V iew Car t

Find A Plan Store BodySpace Workouts Nutrition Supplementation Motivation Forum More...

Main Workouts Tips and Advice Beginning Bodybuilding Basics Transformation Preparation: 7 Step Beginner's Guide

Even if you feel re ady to begin a bodytransformation, you may not know whereto start. This guide will help you getgoing and ensure that you're set forsuccess.

Tweet

37 14

Transformation Preparation: 7 StepBeginner's Guide

by Shannon Clark Mar 07, 2012

Search in:

Home Programs Stretc hing Ex erc is es Cardio Musc le Groups Tips and Advice Gyms Health Conditions Age and Gender Personal Trainers Research Tracking

Beginning Bodybuilding

Basics

How Bodybuilding Helps

Increasing Intensity

Lagging Body Parts

Myths

Negative Reps

Plateau Busting

Reps And Sets

TIPS AND ADVICE

437

Like

EMAIL

MORE

SHARE

FREE

Remember Me

JOIN NOW

Member Login

Forgot Login Info?

BodySpace Activity

updated hiseight from 155.1

Lbs. to 161 Lbs., aain of 5.9 Lbs. in

103 da ys.

CustomizedContent

Massive Online

Community

Track YourProgress

Sign Up

Log In

Browny95

USERNAME / EMAIL

PASSWORD

Like You, Npc Competitor Jen Aragon and 1,695,339 others like this.

Whole Site
http://www.bodybuilding.com/fun/sclark.htmhttp://www.bodybuilding.com/fun/bbinfo.php?page=LaggingBodyPartshttp://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasicshttp://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasicshttp://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasicshttp://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasicshttps://www.bodybuilding.com/store/freegift.htmhttp://www.bodybuilding.com/http://www.bodybuilding.com/guideshttp://www.bodybuilding.com/http://www.bodybuilding.com/store/index.htmlhttp://www.bodybuilding.com/http://www.bodybuilding.com/http://www.bodybuilding.com/http://www.bodybuilding.com/fun/bbmaintrain.htmhttp://www.bodybuilding.com/fun/workout/programs.htmlhttp://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype/stretchinghttps://www.facebook.com/jen.aragon1http://bodyspace.bodybuilding.com/Browny95http://bodyspace.bodybuilding.com/community/signup?callback=aHR0cDovL3d3dy5ib2R5YnVpbGRpbmcuY29tL2Z1bi90cmFuc2Zvcm1hdGlvbi1wcmVwYXJhdGlvbi03LXN0ZXAtYmVnaW5uZXJzLWd1aWRlLmh0bWw=http://my.bodybuilding.com/login.php?do=lostpwhttp://bodyspace.bodybuilding.com/permalink/weight/Browny95/186326251http://bodyspace.bodybuilding.com/Browny95http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2012%2Ftransformation-preparation-7-step-beginners-guide.jpg&caption=Even+if+you+feel+ready+to+begin+a+body+transformation%2C+you+may+not+know+where+to+start.+This+guide+will+help+you+get+going+and+ensure+that+you%27re+set+for+success.&category=workout&source=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Ftransformation-preparation-7-step-beginners-guide.htmlhttp://www.bodybuilding.com/http://api.addthis.com/oexchange/0.8/forward/email/offer?url=http://www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.htmlhttp://ad.bodybuilding.com/www/delivery/ck.php?n=1329553685&cb=44034&source=http://www.bodybuilding.com/fun/bbinfo.php?page=RepsandSetshttp://www.bodybuilding.com/fun/bbinfo.php?page=PlateauBustinghttp://www.bodybuilding.com/fun/bbinfo.php?page=NegativeRepshttp://www.bodybuilding.com/fun/bbinfo.php?page=Mythshttp://www.bodybuilding.com/fun/bbinfo.php?page=LaggingBodyPartshttp://www.bodybuilding.com/fun/bbinfo.php?page=Intensityhttp://www.bodybuilding.com/fun/bbinfo.php?page=HowBodybuildingHelpshttp://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasicshttp://www.bodybuilding.com/fun/workout/tracking.htmlhttp://www.bodybuilding.com/fun/workout/research.htmlhttp://www.bodybuilding.com/fun/workout/personal-trainers.htmlhttp://www.bodybuilding.com/fun/workout/age-gender.htmlhttp://www.bodybuilding.com/fun/workout/health-conditions.htmlhttp://www.bodybuilding.com/fun/workout/gyms.htmlhttp://www.bodybuilding.com/fun/workout/tips.htmlhttp://www.bodybuilding.com/fun/workout/muscle-groups.htmlhttp://www.bodybuilding.com/fun/workout/cardio.htmlhttp://www.bodybuilding.com/fun/workout/exercise.htmlhttp://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype/stretchinghttp://www.bodybuilding.com/fun/workout/programs.htmlhttp://www.bodybuilding.com/fun/bbmaintrain.htmhttp://www.bodybuilding.com/fun/sclark.htmhttp://twitter.com/search?q=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Ftransformation-preparation-7-step-beginners-guide.htmlhttps://twitter.com/intent/tweet?original_referer=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Ftransformation-preparation-7-step-beginners-guide.html&text=Bodybuilding.com%20-%20Transformation%20Preparation%3A%207%20Step%20Beginner%27s%20Guide%3A&tw_p=tweetbutton&url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Ftransformation-preparation-7-step-beginners-guide.html%23.UhdQV2ymV-0.twitterhttp://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasicshttp://www.bodybuilding.com/fun/workout/tips.htmlhttp://www.bodybuilding.com/fun/bbmaintrain.htmhttp://www.bodybuilding.com/http://www.bodybuilding.com/fun/more.htmlhttp://forum.bodybuilding.com/http://www.bodybuilding.com/fun/bbmainmind.htmhttp://www.bodybuilding.com/fun/bbmainsupp.htmhttp://www.bodybuilding.com/fun/bbmainnut.htmhttp://www.bodybuilding.com/fun/bbmaintrain.htmhttp://bodyspace.bodybuilding.com/http://www.bodybuilding.com/store/index.htmlhttp://www.bodybuilding.com/guideshttp://www.bodybuilding.com/store/commerce/cart.jsphttp://www.bodybuilding.com/store/shopfaq.htmhttp://www.bodybuilding.com/store/email.htmhttp://www.bodybuilding.com/help/emailSignuphttps://www.bodybuilding.com/store/freegift.htmhttp://www.bodybuilding.com/


2/16



1/

2/

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.

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 yourtransformation. 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!

Take Out

The TrashClear out anything in your life that might hold you back from success:

School And College

Stretching

Summer Specific

Fall Specific

Winter Specific

Spring Specific

Top Ten Tips

Training Frequency

Training Mistakes

Training Partners

Training Questions and

Answers

Training Tips

Traveling Tips

Warming Up

pdated his weightrom 176 Lbs. to

176.4 Lbs., a gain of.4 Lbs. in 1 day.

tracked theorkout:Aug. 23,013 05:28AM.

View All

Flounderbout

montz
http://bodyspace.bodybuilding.com/dmontzhttp://bodyspace.bodybuilding.com/Flounderbouthttp://bodyspace.bodybuilding.com/http://bodyspace.bodybuilding.com/workouts/viewworkoutlog/dmontz/52174e470cf2bebefab3d7bfhttp://bodyspace.bodybuilding.com/dmontzhttp://bodyspace.bodybuilding.com/permalink/weight/Flounderbout/186326101http://bodyspace.bodybuilding.com/Flounderbouthttp://www.bodybuilding.com/fun/bbinfo.php?page=WarmingUphttp://www.bodybuilding.com/fun/bbinfo.php?page=Travelinghttp://www.bodybuilding.com/fun/bbinfo.php?page=TrainingTipshttp://www.bodybuilding.com/fun/bbinfo.php?page=QandAhttp://www.bodybuilding.com/fun/bbinfo.php?page=TrainingPartnershttp://www.bodybuilding.com/fun/bbinfo.php?page=TrainingMistakeshttp://www.bodybuilding.com/fun/bbinfo.php?page=TrainingFrequencyhttp://www.bodybuilding.com/fun/bbinfo.php?page=TopTenTipshttp://www.bodybuilding.com/fun/bbinfo.php?page=SpringSpecifichttp://www.bodybuilding.com/fun/bbinfo.php?page=WinterSpecifichttp://www.bodybuilding.com/fun/bbinfo.php?page=FallSpecifichttp://www.bodybuilding.com/fun/bbinfo.php?page=SummerSpecifichttp://www.bodybuilding.com/fun/bbinfo.php?page=Stretchinghttp://www.bodybuilding.com/fun/bbinfo.php?page=SchoolAndCollegehttp://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.htmlhttp://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html


3/16



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 absolutelycrucial 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 negativeself-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 posit ive, 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 t ime and energy to clean up your life, it 's much easier to start with a
http://ad.bodybuilding.com/www/delivery/ck.php?n=1445220436&cb=56126&source=http://adclick.g.doubleclick.net/aclk%253Fsa%253DL%2526ai%253DBlElWXFAXUs2hBKPFigeyxIHwC-6o8acDAAAAEAEgADgAWPbZyPlTYMvLgYW0F4IBF2NhLXB1Yi01MzM3NDU1ODYzMjgyMTAzsgEUd3d3LmJvZHlidWlsZGluZy5jb226AQlnZnBfaW1hZ2XIAQnaAVZodHRwOi8vd3d3LmJvZHlidWlsZGluZy5jb20vZnVuL3RyYW5zZm9ybWF0aW9uLXByZXBhcmF0aW9uLTctc3RlcC1iZWdpbm5lcnMtZ3VpZGUuaHRtbMACAuACAOoCIzU0ODAvNTQ4MC5saWEuYm9keWJ1aWxkaW5nL3RyYWluaW5n-AL_0R6QA7AJmAPgA6gDAdAEkE7gBAGgBiA%2526num%253D0%2526sig%253DAOD64_3lNnOW1yXy0f_rVcKI7n5l2JSzHA%2526client%253Dca-pub-5337455863282103%2526adurl%253Dhttp://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html


4/16



3/

Approved Foods List

Planning to follow LiveFit? Check out

Jamie Eason's approved foods!

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

Buy TheFUNdamentals

You'll want to s tock 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 intothe fitness world more fun. This might sound trivial, but having clothes you like can often

influence your desire to t rain.

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

Fridge Items

Fresh fruits and vegetables

Greek yogurt

Eggs/egg whites

Low fat milkAny fresh lean meat
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.htmlhttp://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html


5/16



Nutrition Plan

Transforming with Kris Gethin? See

what he eats.

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.

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.
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.htmlhttp://www.bodybuilding.com/fun/gethin-nutrition-plan.html


6/16



5/

4/

Exercises YouShould Add ToYour 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 CrunchSide Crunch

Reverse Crunch

Supermans

Pre-WorkoutWorkouts

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 TrainingLight 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 t rain 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 avariety 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.

Check Yo'selfBefore 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 willsignificantly impact your results. If you aren't living well, you won't hit your goals.
http://pop%28%27superman%27%29/http://pop%28%27reverse-crunch%27%29/http://pop%28%27oblique-crunches-on-the-floor%27%29/http://pop%28%27crunches%27%29/http://pop%28%27flat-bench-lying-leg-raise%27%29/http://pop%28%27butt-lift-bridge%27%29/http://pop%28%27barbell-step-ups%27%29/http://pop%28%27dumbbell-lunges%27%29/http://pop%28%27dumbbell-lunges%27%29/http://pop%28%27bodyweight-squat%27%29/http://pop%28%27bench-dips%27%29/http://pop%28%27pullups%27%29/http://pop%28%27push-ups-with-feet-elevated%27%29/http://pop%28%27pushups%27%29/


7/16



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 sess ion. 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 sess ions 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 Rockymarathon. 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.


8/16



7/

6/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.

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.

RELATED ARTICLES

Pullups For The Beginner!

How To Put Together A Muscle-Building Workouts ForOptimal Results!

6 Weight Training Mistakes A Newbie Should Avoid!

View All Beginning Bodybuilding Basics

Articles

ABOUT THE AUTHOR
http://www.bodybuilding.com/fun/6-weight-training-mistakes-newbie-should-avoid.htmlhttp://www.bodybuilding.com/fun/create-best-muscle-building-workout.htmhttp://bodybuilding.com/fun/pullups-for-the-beginner.htmhttp://www.addthis.com/bookmark.php?v=250http://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasics


9/16



POOR 1 2 3 4 5 6 7 8 9 10

EXCELLENT

OVERALL RATING

8.7 Out of 10Excellent34 Ratings

Previous 1 2 Next

Follow This Discuss ion by: Email

RATE THIS ARTICLE

Showing 1 - 25 of43Comments

Shannon Clark

Ive been working in the field of exercise science for the

last 8 years. Ive written a number of online and print

articles.

View All Articles By This

Author

VIEW AUTHOR PAGE

43 Comments

COMMENT ON THIS ARTICLE Log In to Comment

notify me when users reply to my comment

(5 characters minimum)

Add a comment

Rep Power: 10

Body Stats

ht: 6'5"wt: 230 lbs

bf: 18.0%

jvanputte

Great article. As s omeone who only recently started trying to

transform myself, there are a lot of valuable i nsigh ts.

Article Rated: 8

Mar 9, 2012 7:17am| report
http://bodyspace.bodybuilding.com/jvanputtehttp://bodyspace.bodybuilding.com/jvanputte/more.php?section=progresshttp://bodyspace.bodybuilding.com/jvanputtehttp://www.bodybuilding.com/fun/sclark.htmhttp://www.bodybuilding.com/fun/sclark.htmhttp://www.bodybuilding.com/fun/sclark.htm#articleshttp://www.bodybuilding.com/fun/sclark.htmhttp://www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.html?page=2http://www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.html?page=2


10/16



Rep Power: 10

Body Stats

ht: 5'6"wt: 154 lbsbf: 19.3%

SpeedyStu

I agree with you, Ive jus t started doing all this now :o)

May 15, 2013 11:12am| report

Rep Power: 10

Body Stats

ht: 5'11"wt: 161 lbsbf: 18.0%

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


Rep Power: -44612

Body Stats

ht: 5'10"wt: 215 lbsbf: 23.0%

staminaking777

Great informative article.

Mar 9, 2012 5:10pm| report

Rep Power: 10

Body Stats

ht: 5'9"wt: 200 lbs

buesgens7

Awesom e article , especiall y for those who have a hard time

being m otivated to do it. Ive been working out on m y own, but

find it to be a struggle cause of s tress, and over eating cause

I like to eat, and when I read this article I knew this is my true

starting point.

http://bodyspace.bodybuilding.com/buesgens7http://bodyspace.bodybuilding.com/buesgens7/more.php?section=progresshttp://bodyspace.bodybuilding.com/buesgens7http://bodyspace.bodybuilding.com/staminaking777http://bodyspace.bodybuilding.com/staminaking777/more.php?section=progresshttp://bodyspace.bodybuilding.com/staminaking777http://bodyspace.bodybuilding.com/Pirolaihttp://bodyspace.bodybuilding.com/Pirolai/more.php?section=progresshttp://bodyspace.bodybuilding.com/Pirolaihttp://bodyspace.bodybuilding.com/SpeedyStuhttp://bodyspace.bodybuilding.com/SpeedyStu/more.php?section=progresshttp://bodyspace.bodybuilding.com/SpeedyStu


11/16



Rep Power: 17395

Body Stats

ht: 6'1"wt: 265 lbsbf: 35.0%

RGILL76

great article, have mos t of the stuff on the list already

Article Rated: 8


Rep Power: 10

Body Stats

ht: 5'10"wt: 155.4 lbsbf: 4.0%

FunsizeDHS

Great way to get m otivated to s tart your transformation!


Rep Power: 10

Body Stats

ht: 5'11"wt: 168.96 lbsbf: 12.0%

biggiro

GREAT INFO ***** check out my transformation

Mar 12, 2012 12:42pm| report

Rep Power: 10

Body Stats

ht: 10'0"wt: 202 lbsbf: 16.0%

alsawasy22niceeeeeeeeeeee

http://bodyspace.bodybuilding.com/alsawasy22http://bodyspace.bodybuilding.com/alsawasy22/more.php?section=progresshttp://bodyspace.bodybuilding.com/alsawasy22http://bodyspace.bodybuilding.com/biggirohttp://bodyspace.bodybuilding.com/biggiro/more.php?section=progresshttp://bodyspace.bodybuilding.com/biggirohttp://bodyspace.bodybuilding.com/FunsizeDHShttp://bodyspace.bodybuilding.com/FunsizeDHS/more.php?section=progresshttp://bodyspace.bodybuilding.com/FunsizeDHShttp://bodyspace.bodybuilding.com/RGILL76http://bodyspace.bodybuilding.com/RGILL76/more.php?section=progresshttp://bodyspace.bodybuilding.com/RGILL76


12/16



Rep Power: 131666

Body Stats

ht: 6'0"wt: 196 lbsbf: 14.0%

shapetime

love this article, great for people to read the simp le things that

get in the way. Nice work ! !

Article Rated: 10


Rep Power: 10

Body Stats

ht: 5'6"wt: 167 lbsbf: 17.6%

rifebt

Thanks for the m otivational article!


Rep Power: 64070

Body Stats

ht: 5'11"wt: 225 lbsbf: 16.8%

Chicago712

printed out for a friend.. nice article

Mar 15, 2012 10:49pm| report

Rep Power: 19

Body Stats

ht: 5'10"wt: 169.4 lbsbf: 16.0%

matosha

Dig it. Took some notes from this.

Mar 16, 2012 10:37am| report

Body Stats

ht: 5'10"wt: 248 lbs

WIZZYBEATZ

Man !! i dont even no what to say !GREAT! :)

http://bodyspace.bodybuilding.com/WIZZYBEATZhttp://bodyspace.bodybuilding.com/WIZZYBEATZ/more.php?section=progresshttp://bodyspace.bodybuilding.com/WIZZYBEATZhttp://bodyspace.bodybuilding.com/matoshahttp://bodyspace.bodybuilding.com/matosha/more.php?section=progresshttp://bodyspace.bodybuilding.com/matoshahttp://bodyspace.bodybuilding.com/Chicago712http://bodyspace.bodybuilding.com/Chicago712/more.php?section=progresshttp://bodyspace.bodybuilding.com/Chicago712http://bodyspace.bodybuilding.com/rifebthttp://bodyspace.bodybuilding.com/rifebt/more.php?section=progresshttp://bodyspace.bodybuilding.com/rifebthttp://bodyspace.bodybuilding.com/shapetimehttp://bodyspace.bodybuilding.com/shapetime/more.php?section=progresshttp://bodyspace.bodybuilding.com/shapetime


13/16



Rep Power: 10

Rep Power: 10

Body Stats

ht: 5'11"wt: 150 lbsbf: 7.9%

naveenkumar939

great article.. useful


Rep Power: 10

Body Stats

ht: 5'10"wt: 285 lbsbf: 38.0%

zooooni

Looks like a pe rfect transformation plan ... thanks Shannon

Clark .. I think I am on track again :)

Article Rated: 10

Mar 23, 2012 11:20pm| report

Rep Power: 10

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 becaus e my appetite is

huge. I have the turkey, quinoa, veggies etc..., but when I ea t

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 tum my tuck or

lipos uction. I NEED HELP!!!

http://bodyspace.bodybuilding.com/laurapro1http://bodyspace.bodybuilding.com/laurapro1http://bodyspace.bodybuilding.com/zoooonihttp://bodyspace.bodybuilding.com/zooooni/more.php?section=progresshttp://bodyspace.bodybuilding.com/zoooonihttp://bodyspace.bodybuilding.com/naveenkumar939http://bodyspace.bodybuilding.com/naveenkumar939/more.php?section=progresshttp://bodyspace.bodybuilding.com/naveenkumar939


14/16



Rep Power: 10

Body Stats

ht: 5'10"wt: 285 lbsbf: 38.0%

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 m onths or s o. 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 read ing the following webpage ... It is a

complete guide ..

http://www.bodybuilding .com/fun/transform-theory-

drop-fat-gain-muscle.html

Good luck, Laura! :)

Mar 29, 2012 10:23pm| report

Rep Power: 10

Body Stats

ht: 6'8"

wt: 210 lbsbf: 25.0%

lizbvi

try the hcg diet drops for a boost.

Jun 16, 2013 11:40am| report

Rep Power: 10

Body Stats

ht: 5'5"

wt: 122.8 lbsbf: 19.5%

martiac225

Great article and tim ing - just s tarted LiveFit today!! Alcohol

and the weekends are one of my biggest challenges, but I got

this ;)

Apr 9, 2012 1:00 pm| report

Rep Power: 10

Body Stats

ht: 5'11"wt: 165 lbsbf: 25.0%

chaujar

Its my biggest challenge too . . . don't really know what

to do on the weekend after sun s et. . .lol. . . but

seriously what did you do o manage

Mar 10, 2013 10:27pm| report
http://bodyspace.bodybuilding.com/chaujarhttp://bodyspace.bodybuilding.com/chaujar/more.php?section=progresshttp://bodyspace.bodybuilding.com/chaujarhttp://bodyspace.bodybuilding.com/martiac225http://bodyspace.bodybuilding.com/martiac225/more.php?section=progresshttp://bodyspace.bodybuilding.com/martiac225http://bodyspace.bodybuilding.com/lizbvihttp://bodyspace.bodybuilding.com/lizbvi/more.php?section=progresshttp://bodyspace.bodybuilding.com/lizbvihttp://www.bodybuilding.com/fun/transform-theory-drop-fat-gain-muscle.htmlhttp://bodyspace.bodybuilding.com/zoooonihttp://bodyspace.bodybuilding.com/zooooni/more.php?section=progresshttp://bodyspace.bodybuilding.com/zooooni


15/16



Rep Power: 10

Body Stats

ht: 5'5"wt: 167.2 lbs

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 thisupcoming Friday.

Article Rated: 10

May 9, 2012 7:23pm| report

Rep Power: 10

Body Stats

ht: 6'1"wt: 220 lbsbf: 27.0%

holzwine

Excellent! Bodybuilding.com is by far the bes t thing that has

ever happened to total-fitness goal se tting and achievement-strategy resources .

May 20, 2012 7:41pm| report

Rep Power: 10

Body Stats

ht: 6'4"wt: 200 lbs

bf: 9.0%

Pedro19

nice one love the pos tive vibes on this site :)

May 21, 2012 11:26pm| report

Rep Power: 10

Body Stats

ht: 5'7"wt: 149.6 lbsbf: 25.0%

cmdio143

Informative..:)

May 31, 2012 12:21am| report
http://bodyspace.bodybuilding.com/cmdio143http://bodyspace.bodybuilding.com/cmdio143/more.php?section=progresshttp://bodyspace.bodybuilding.com/cmdio143http://bodyspace.bodybuilding.com/Pedro19http://bodyspace.bodybuilding.com/Pedro19/more.php?section=progresshttp://bodyspace.bodybuilding.com/Pedro19http://bodyspace.bodybuilding.com/holzwinehttp://bodyspace.bodybuilding.com/holzwine/more.php?section=progresshttp://bodyspace.bodybuilding.com/holzwinehttp://bodyspace.bodybuilding.com/lparrish37http://bodyspace.bodybuilding.com/lparrish37/more.php?section=progresshttp://bodyspace.bodybuilding.com/lparrish37


16/16



Twitter

Facebook

RSS Feeds

Give Us Feedback:

Report A Problem

Site Feedback

Follow Us: Bodybuilding.com News letter

Receive exciting features,

news & special offers from

Bodybuilding.com

Enter your e-mail address

Previous 1 2 Next

Bodybuilding.comAccessories BPA Free WaterBottleDurable Bottle Helps You Stay Hydrated Conveniently!

Learn More about Bodybuilding.com Accessories BPA Free

Water Bottle!

Showing 1 - 25 of43Comments

FEATURED PRODUCT

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

2013 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.com sm and BodySpace are trademarks of BodyBuilding.com, LLC.

Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411

Information. Motivation. Supplementation.
https://www.mcafeesecure.com/RatingVerify?ref=www.bodybuilding.comhttp://www.bodybuilding.com/store/affiliate.htmhttp://www.bodybuilding.com/store/help/advertise.htmhttp://www.bodybuilding.com/site-map/http://www.bodybuilding.com/store/commerce/cart.jsphttp://www.bodybuilding.com/fun/about.htmhttp://www.bodybuilding.com/fun/disclaim.htmhttp://www.bodybuilding.com/store/email.htmhttp://www.bodybuilding.com/store/shopfaq.htmhttp://careers.bodybuilding.com/http://www.bodybuilding.com/store/listing.htmhttp://www.bodybuilding.com/store/http://www.bodybuilding.com/http://www.bodybuilding.com/store/bbcom/waterbottle.htmlhttp://www.bodybuilding.com/store/bbcom/waterbottle.htmlhttp://www.bodybuilding.com/store/bbcom/waterbottle.htmlhttp://www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.html?page=2http://www.bodybuilding.com/fun/transformation-preparation-7-step-beginners-guide.html?page=2http://newsletter.bodybuilding.com/http://www.bodybuilding.com/help/feedback?type=feedbackhttp://www.bodybuilding.com/help/feedback?type=reporthttp://www.bodybuilding.com/fun/rss.htmhttp://www.bodybuilding.com/fun/rss.htmhttp://www.facebook.com/pages/Bodybuildingcom/55409478056http://www.facebook.com/pages/Bodybuildingcom/55409478056http://twitter.com/Bodybuildingcomhttp://twitter.com/Bodybuildingcom

transformation preparation 7 step beginner' guide

Documents