FEMALE BODY TRANSFORMATION PLAN Designed By Zack Todevski & - - PDF document

FEMALE BODY TRANSFORMATION PLAN

Designed By Zack Todevski & Kosta Shilev http://www.TopLevelFit.com Phone 773-359-1771

Introduction

Regardless of your fitness level, if you know it's time to make a change in your life, you're in the right place! Whether you just graduated from college, bought your first house, or have a demanding job, you can take control of your lifestyle, craft healthy training and nutrition habits, and start transforming your body right now. It is never too late to slim down, tone up, burn fat, and build new levels of confidence and energy. We know how hard it is to balance money, everyday life and stress with health and fitness. Your work and dedication can be wasted without a plan. And I will give you specifically designed guide to training, nutrition, supplementation, and motivation to reach your goal.

Training

Training is about making a plan and sticking to it. Doesnt matter if you join a public gym or small private studio, focus on yourself and your goals. You have your plan, and you have your dedication - now it's time to have results. Before you start training, it's important to be prepared. Having the right apparel is important for working out. You don't want any uncomfortable clothing. The body should only be concerned with exercising, not worrying about an uncomfortable pair of shorts. Wear clothing that you can move in and sweat in comfortably. Having a water bottle is also useful so you can stay hydrated!

Get a partner

A good partner will ensure you're using proper form, keep you accountable to your training, help you push yourself during your last few reps, and provide instant motivation when you need it most.

If you can, grab a partner that's stronger than you and can push you to your

• limits. This will help you make progress faster.

Focus and Form

Focus Mental preparation is important for the success of any training program. When you enter the gym, you need to leave all your distractions outside - work, stress, money, and fear. Everyone is in the gym to get better, so don't worry about people looking at you - most people look at others in the gym to stay motivated. Focus on yourself, your workout, and your body. Also, working out requires that you push yourself harder than you normally do. You might be surprised to hear that if you don't tell yourself you can do it, you probably won't. During each set and every rep, you should mentally or even verbally congratulate and motivate yourself. Every completion and failure during training is progress, so keep your head in the game and you will see results. Form Form is one of the most important aspects of training. As you'll soon realize, many

• f the people in the gym have poor form due to not having proper instruction or

knowledge - they'll have to worry about injuries later. At our bootcamps we work with each of our clients individually, modifying exercises if needed, to avoid injury.

Warming Up

Warming up is important, but many people forget to do it. It helps your body transition into an optimal state for burning fat and building muscle, so you can be certain you'll be rewarded for your work. Also, warming up is important for

preventing many easy-to-avoid injuries, such as cramps, pulls, and tears. Plus, warming up is a good period to get prepared mentally - go into your workout with a positive mindset! Make sure you take 5-10 minutes to do a quick cardio warm-up to get your blood flowing.

Stay Hydrated

We all know hydration is important. Water keeps us alive, but it also helps our body operate efficiently. Whether you are trying to burn that fat or pack on muscle, a dehydrated body will result in reduced results. Water is also important for your endurance during training. Typically, a gallon of water per day should be consumed. Remember to drink water throughout the day, during your training, and at night before you go to bed. Water is important for muscle recovery, so staying hydrated all day is important.

Remember to recover

When it comes to training, "more is better" doesn't always apply. If you're constantly breaking your body down in the gym without time for your body to repair, recover, and rebuild outside the gym, you're not going to get the results you're looking for. That is known as "overtraining". This is a quick road to injury, catabolism, burn

• ut, and stagnant results.

Remember, 8 hours of sleep each night is important when you are training. When we sleep, our bodies are in the best position to build, recover, and repair all those muscles we've been working in the day.

Nutrition

When you read a magazine or watch TV, there are thousands of ads and dieting

• gimmicks. With thousands of diets to choose from, it's no surprise that so many

people don't see results. Fad diets are incomplete and ineffective, but a proper and complete nutrition program will make you look and feel amazing.

Meal Frequency

One of the easiest, life-long patterns you can adopt is eating a small snack or meal every three hours. This provides you with the nutrients you need to feel energized throughout the day, maintain your muscle tone, and fire up your metabolism. With your metabolism in high gear, your body will be primed to burn fat for fuel. Instead of the typical 3 meals daily, eat every 2-3 hours throughout the day. This keeps your body burning fat and utilizing calories for energy-a key to staying lean and toning your muscles. Eating this often will help keep hunger under control, keep your metabolism high, and reduce cravings.

Tools and meal prep notes

Controlling your environment ensures that you'll always be prepared so next time, you won't get stuck with a bag of chips and a soda at lunch, or drive-through breakfast on the way to work. Make sure you'll have everything ready when you need it! Controlling your diet also means that you'll love the meals you prepare and the foods you eat. Cook, measure, and prepare food in advance so you'll never be left hungry. Invest in some plastic containers, ice-packs, and a lunch box

• r cooler to bring your food wherever you go.

Load your cooler with protein or Meal Replacement powders, in case you're short

• n time. With your meals all planned out and ready to go, you'll have extra time

for doing the things that make you happy.

Calories Let's chat about calories, and how to use them to your advantage for weight loss. The body needs energy to carry out daily activities. This energy comes from the foods we eat. More specifically, it comes from the calories within those foods.

Fat Loss Ratio

In order to maximize your fat loss and keep muscle definition, we need to have specific ratio. The 40/40/20 ratio is formulated to help you lose fat, maintain muscle mass, and live healthy and happily. That means that 40% of your calories come from protein, 40% from carbohydrates, and 20% coming from fat. You want to take in enough calories so you can lose fat and still have energy for your workouts. To determine this number, multiply your current weight by 10-12

• calories. (If you're 120lbs., this would be 1200-1440 calories.) For most women,

this will translate to 1200 to 1700 calories a day, and will show you the perfect range for fat loss. You don't want to go much below 1200 calories each day, or you may not get the nutrients needed for good health. The balance between what you eat and what your body uses will determine fat

• loss. If you eat fewer calories than your body needs to maintain your current

weight, the pounds will come off as your body pulls from fat stores to provide

• energy. Put simply, losing fat requires dropping calories. It's a sad realization, we

know, but it's also a true one! If you see a diet promising weight loss without a change in eating habits, it's probably too good to be true.

What you should be eating

Now that we've covered how often you'll be eating, and how many calories you need for your goal, let's talk about what you'll be eating. The basics boil down to the three macronutrients: carbohydrates, protein, and fat. Carbohydrates are your body's preferred energy source. We'll leave the debate

• ut of it and stick with what works. Start eating a palm-sized portion of

carbohydrates with each meal of the day. Some good sources are sweet potatoes,

yams, oatmeal, whole grain bread, and whole grain pasta. For your evening meals, stick with leafy green vegetables, which have a higher fiber content to keep you full and feeling good. Avoid refined 'white' carbohydrates like white bread, white rice, starchy foods, or sweets that are high in calories and low in nutrients. Protein is responsible for tissue growth and repair, and thus is extremely important to your lean muscle. Stick with a palm-sized portion of protein with each and every meal throughout the day. Chicken, turkey, salmon or tuna, eggs, low fat cottage cheese, and protein powders are all excellent sources. Your goal should be to get about 1 gram of protein per pound of lean body weight. If you're finding it difficult to hit this mark, have a whey isolate shake once or twice a day to bump up your intake. Fats are necessary to lose fat! Healthy fats play a major role in hormone production, skin tone, and brain function. I recommend getting a small serving of natural peanut butter, almonds, flaxseed oil, fish oil, or avocados with every meal. Avoid saturated and trans-fat sources like chips and fried foods. These are a quick path to love handles, not abs of steel

Adjustments

As you progress, you may notice weight loss slowing down. At this point, it's a good idea to remove an additional 250 calories from the number we calculated earlier, and check your weight loss at the end of each week. If you're back on the right path, continue forward with that number of calories. If you're not losing weight again, drop another 250 calories and you'll be back on track. The easiest and best way to make this adjustment is to decrease the portion size of a few meals. Since you need each and every meal to keep your metabolism high, never completely remove a meal. Also, remember that the scale isn't always your best

• critic. It is possible to cut fat without a huge change in weight. If your weight isn't

dropping but your body looks great, you might be losing fat while adding muscle. When this happens, the mirror should always be your ultimate judge

Nutrition on workout days

This covers your diet on non-training days, but on days when you're in the gym, you'll need to pay added attention to two specific meals: pre- and post-workout. Your pre-workout meal should contain lean protein and complex carbohydrates. If you're short on time, make a protein shake with oats. Just make sure you eat about 1-1.5 hours before training to avoid a stomach ache! This will provide you with the fuel you need to blast through your workout and kick your body into fat-burning, muscle-building mode. After the workout your body will need extra nutrients to start repair and recovery. A shake with whey protein isolate and a carbohydrate, like ground oatmeal or maltodextrin, is the fastest way to kick-start muscle repair and restore used energy. You now have the nutritional knowledge to sculpt a slimmer and sexier you. Take the time to pack your meals, get in your workouts, and stick to your game plan. Consistency and dedication will take you from where you are now to where you want to be, so don't get distracted. With patience and hard work, you'll reach your goal and inspire others to do the same.

Supplements

Supplements are only for the guys, right? NO WAY! They aren't just for getting huge either - supplements are useful for burning fat, sculpting lean and toned muscle, and promoting general health. Proper training and nutrition are most important, but supplementation is a good boost for your fat loss program. Multivitamin: Think of a multivitamin as a low-cost, high-quality, nutritional insurance plan on top of your diet. With a crazy schedule, it can be easy to miss certain nutrients from your diet alone. The daily use of a multivitamin will ensure that your diet doesn't have any gaps, and your body isn't missing any little building blocks. With your micronutrient needs covered, you can focus on shedding fat and getting

• slim. An off-the-shelf multivitamin just won't do the trick, so avoid the grocery

store deals. That Value-Mart multi is formulated for the couch potato, not a guy

• n a fat loss mission. To get the best, you need the best. Look for a multi with a

good Vitamin B complex, plus extra enzymes, amino acids, or antioxidants Whey Protein: The second foundational supplement is whey protein. Protein is essential for muscle tissue growth and repair. It can help you meet your daily protein requirements, and is essential to supply fast-absorbing protein around your

• workouts. Whey will definitely come in handy when you're in a rush and need a

quick meal replacement. When selecting your protein powder, look for a whey protein isolate or a blend without unnecessary sugars, fat, and cholesterol. Essential Fatty Acids: Essential fatty acids are crucial because the body needs them, but can't produce them on its own. EFA's, the omega-3's in particular, assist in healthy hormonal production, support cardiovascular health and healthy skin tone, and promote

increased cognitive function, all of which are important for a killer physique and good health. When you choose an omega-3 supplement, read the labels and make sure you choose one with at least 120mg of the fats EPA and DHA.

Motivation

Why do so many women quit their fat loss programs? Motivation. Motivation is what drives us to do, and the key to a successful fat loss program is to keep doing

• it. Taking a break from your plan can quickly turn into quitting. You're going to

train right, eat right, and burn fat right - motivation is going to make sure of that. So, what are the main excuses? Whether you're slamming coffee to prepare for a test, stuck driving the kids to soccer practice, or can't escape the office cubicle, there's always something slowing you down. If you're constantly inventing new excuses, you'll never be able to work through them and achieve your goals. It's time to break the cycle, make time and, most importantly, make the changes you've always longed for. We'll show you how to start and what you need to do.

Inner Motivation

To get the body of your dreams, you need motivation that sticks. Intrinsic motivation makes you feel great both physically and psychologically. It's your internal desires and drive. After an intense workout, you feel proud, strong, and

• empowered. Intrinsic motivation is feeling great about what you're doing, simply

by doing it! Living life to the fullest is about feeling confident in who you are. Body image is closely tied to confidence, so don't miss out on your best life by hiding behind a negative body image. Working out is the best thing you can do to change your body, and it reflects on all areas of your life. Remembering this will help you remain intrinsically motivated.

Role Model

Finding a role model is important for motivation. Role models have been in your shoes, and they've achieved the results you want, despite their failures and

• setbacks. Start by visualizing your ideal physique: the woman you truly want to

look like. Find the body you're after - whether it's your favorite athlete, actress, or just a friend-and use it to push yourself. Anyone with your ideal figure can motivate you to work harder and train stronger. After all, your role model had the discipline, the drive, and the motivation to get results, and so can you. If your current circle of friends is a source of bad influence, it's probably time for a

• change. Focus on those friends with a positive, helpful outlook. Let them know

what you're doing. Make sure they will provide you with honest and sincere

• feedback. Think about the friend who'll tell you how you really look in a new pair
• f jeans: that's the level of honesty needed.

Goals

Set small, attainable goals that will lead to big results. Make deadlines for achievement no matter what the goal is - big or little. If you set pre-determined dates for your goals, you'll be more accountable for reaching them. This can be a goal weight you want to reach by the end of the month, or how fast you want to run the mile - anything that leads to that gorgeous physique.

Accountability

Post your goals Facebook so you can share with the public and tell your friends. Email your pals, link to your Facebook, or just let it be known at work! The more people that know about your goal, the more accountability and commitment you will have. Tack a calendar to the fridge with your goal-weight and your progress. Take bi-weekly progress pictures and put them up on Facebook.

Photo evidence

It's time to end the fear of unflattering photographs and compromising bathroom

• mirrors. Start with some photographs that show how you really look. Make a few

copies of these, and put them in places where you know you'll see them often.

This will create a visual reminder of why you're doing working so hard, and what you're working for. If you want to take things a step further, put these photos in places where others can see them. Post them to Facebook, where everyone is invested in your success. Although it can be a little embarrassing at first, this will ensure that you're keeping yourself accountable to the progress you want. Taking this one step further, a foolproof technique for 100% effort is to book a photo shoot. If you've ever dreamed about being a model for a day, here's your

• chance. Give yourself a deadline, and book a professional shoot. Once you're

financially and physically invested, you'll do everything to look your best. Afterwards, these pictures will serve as a reminder of what you're capable of. Always keep in mind that you're a role model to others. This could be your friends, your family, or even acquaintances at school. When others see you making positive changes, they'll want to do the same. Girls who are strong physically are strong mentally and emotionally, as well. Working out is one of the single greatest things you can do for your health and well-being. Don't just make gym time about exercise. Make gym time about personal development, both spiritually and mentally. Make it about you.