Did you stick to your new bedtime routine for a week? Did you make a healthy choice at lunch? Remember, lasting change isn’t about perfection – it’s about consistency. You can expect to drop percent body fat and gain 6-8 lbs of lean muscle mass. You can drop a significant amount of body fat and gain lean muscle. Whether it’s lifting weights, engaging in group fitness classes, or utilizing cardio equipment, the gym offers a diverse array of options to challenge the body and foster growth. By focusing on achievable goals, such as losing a certain percentage of body fat or increasing muscle mass by a specific amount, men can stay motivated and track their progress effectively. My day would begin at eight o'clock in the morning, and the first thing I would do is detox my body by drinking lemon water.Portion management is not discussed in any weight loss books, but I feel it is the key to transformation and should be practised whether or not one wishes to lose weight.What really made me decide to go for it and choose Julie as my coach is that I would be working directly with her as my body transformation coach.This overview of reviews synthetizes the literature on the effect of exercise training programs on weight loss, body composition changes including visceral adipose tissue, and weight maintenance.This is based on scientific research that shows how sufficient sleep supports your health and helps keep your weight in check (11). I talked with Julie and she developed individualize training and nutrition plans to help me begin to add muscle as I lost bodyfat. In the past, I had always used diet and exercise as a tool to either lose weight loss or to maintain the weight I wanted to be at. Even though the program duration was highly variable across original studies included in the various SR‐MAs (e.g., from 2 weeks to 6 months in the SR‐MA by Andreato et al.9), only one SR‐MA stratified the analysis by duration of the program.22 A mean weight loss of 1.6 and 1.7 kg was reported after a 6‐month or a 12‐month aerobic training program, respectively, suggesting no effect of the program duration. This overview of reviews synthetizes the literature on the effect of exercise training programs on weight loss, body composition changes including visceral adipose tissue, and weight maintenance. It wasn’t just about physical appearance; I was disappointed to feel unhealthy, dried, and stuck in a loop by trying and failing. One day, after struggling to find an outfit that fit comfortably for a family gathering, Hema felt defeated. Despite several attempts at crash diets and skipping meals, nothing really worked, and more importantly, nothing felt sustainable. But deep down, Hema wasn’t happy with how she felt in her body. Fitness, for the longest time, felt like something only people with “free time” could focus on. Tanushree’s life changed drastically when she transformed into a fitness enthusiast.Remember to consult a healthcare professional or registered dietitian for personalized advice and support on your weight loss journey.Push yourself a bit further each day until you can do the entire session at the pace listed.I’m focusing on a balanced diet with lean proteins, complex carbohydrates, healthy fats, and fruits/vegetables.This includes practicing self-care, managing stress levels, and cultivating a positive attitude towards my body and the transformation process.Leave the mindset that eating too much can result in weight gain, and choose quality and healthy meals instead.Tanushree’s authenticity has helped her build a massive following, with thousands of people tuning in to her page every day.However, if you are willing to dedicate this long duration, it is better to start with a six month gym transformation. PRIORITIZE PROTEIN While working out has many benefits, weight loss is primarily driven by diet. We understand that this article is on how to lose weight without exercise and we would like to keep it that way. While all of the above diet-related suggestions for weight loss may seem overwhelming for beginners, it is alright to treat yourself to occasional cheat meals once in a while to keep life interesting. Lack of adequate water in the body can also impair the body’s function to perform the above tasks and may lead to stuck weight or slow weight loss. Most of the above tasks are important in the weight loss journey. With the introduction of new supplements, weight loss methods, and secret diets to the market daily, body transformation has become an overnight thing. Strength training will help build lean muscle mass and boost metabolism, aiding in body recomposition and weight loss goals. Creating a 6-month full body transformation plan requires clear goals. Workouts Regular sleep patterns can not only help you lose weight, but also maintain a healthy weight over time. According to the current Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate exercise and 2 days of strength training per week. Unfortunately, that’s not the case — there are no magic “fat-burning exercises” or “best exercises for weight loss” that target specific areas of fat. I was free….free from doubt, fear and body image issues that had quietly gripped me for a long time. But I lacked muscle, flexibility and the discipline to consistently eat healthy. Confronting reality was the first step in my fitness journey. How was I going to model a healthy lifestyle and positive body image? They are a different shape – it’s amazing the power of the right food and working out have over your body. How was I going to successfully raise two girls to become faith-filled, happy, healthy, secure women without losing “me” in the process? ” I was 38 and pregnant for the second time in a few short years. It has been a journey and I’ve found balance along the way. By breaking down your goals into smaller, manageable milestones, you can track your progress more effectively and stay motivated throughout the journey. In essence, a transformation coach is a teacher, motivator, and guide, helping clients navigate the complex journey of physical and personal transformation. I never went a day “hangry” which was a total relief coming off calorie deprivation from past body building shows. Through training with Julie though, I learned that I could have an off plan meal or miss a single without guilt provided I got back on track with the next choice. In the past, I tended to have an all or nothing mindset and if things did not go as I planned, I was thrown off track for the whole day. In fact, strength training for weight loss could help you reach your health goals faster. We’re here to break down the basics of how to lose weight, including tips to make nutrition work for you and a realistic 4-week workout plan for weight loss. They are experts in creating and implementing workout plans tailored to the client's fitness level and goals, teaching proper technique, and ensuring safety during exercises. A body transformation coach, goes beyond the scope of traditional personal training by incorporating a holistic strategy that addresses not only physical exercise but also nutrition and mindset. These include breathing, pumping blood, controlling body temperature, growing cells, thinking, nerve work, and muscle twitching. If you’re curious about how can reduce weight without exercise, keep reading for simple, science-backed strategies that can make a big difference! Cutting just 500 calories daily can lead to half a kg of weight loss per week! Start by making sure your goals are realistic and tailored to your lifestyle. Rest and consistency are also important factors to consider when crafting a plan that fits your needs. With patience and dedication, I can make progress and stay on track for achieving my goals. Consistency and patience are key, and with a supportive environment, I can reach my goals and become the best version of myself. I’m excited to stay consistent and trust the process, knowing that results will come with time and dedication. Tanushree’s message of body positivity has resonated with many people, particularly women. Tanushree’s authenticity has helped her build a massive following, with thousands of people tuning in to her page every day. Her posts also highlight the importance of self-care and mental health. When it comes to goal-setting, I learned the hard way that vague goals are basically useless. Rate yourself on a scale of 1-10 in every life area you want to transform – career satisfaction, relationships, health habits, whatever matters to you. Sure, take those measurements and photos if that’s relevant to your goals, but dig deeper. Before you even think about making any changes, spend at least a week doing daily self-reflection exercises. Aim for seven to nine hours of quality sleep each night, and incorporate rest days into your workout schedule to allow your body to recover and replenish energy stores. Choose activities that you enjoy and that align with your goals, whether it’s jogging, weightlifting, yoga, or group fitness classes. Nutrition plays a fundamental role in any body transformation journey, providing the nutrients your body needs to perform at its best. This plan should encompass all aspects of your transformation journey, including nutrition, exercise, rest, and mindset. This is based on scientific research that shows how sufficient sleep supports your health and helps keep your weight in check (11). Sufficient rest is an essential part of working out as your muscles need time to recover (10). The right type of workout will help you burn more calories every day. How to set weight-loss goals I needed to retrain my mind and body how to eat and workout as a healthy lifestyle and not a “diet” mindset. I continued to yo-yo diet and always had a plan to start again on “Monday”. In just 6 months, Jenna was able to lose 70 lbs and get rid of her 'fat pants' for good! She was able to workout on a limited basis and needed motivation and accountability with a diet that would help her lose abdominal fat in particular. She still needed to avoid high impact plyometrics and movements that strained her abdominal muscles but desperately wanted to make a body transformation. A more common objective is to assess whether exercise training during diet‐induced weight loss helps preserve lean mass, especially in older adults with obesity.40 The SR‐MA by Sardeli et al.7 reported a significantly lower decrease in lean mass in older adults after resistance training. Overview of reviews on the effect of exercise training on weight loss, fat mass loss, and weight maintenance in adults with overweight or obesity Therefore, in the context of the European Association for the Study of Obesity (EASO) Physical Activity Working Group (see summary paper for details), the aim of the present study was to conduct an overview of reviews examining the impact of exercise training programs on weight loss, changes in body composition and weight maintenance in individuals with overweight or obesity. These findings show favorable effects of exercise training on weight loss and body composition changes in adults with overweight or obesity. This overview of reviews aimed to summarize the effects of exercise training programs on weight loss, changes in body composition, and weight maintenance in adults with overweight or obesity. Instead of getting discouraged, use this time to fine-tune your approach. Your body and mind are basically consolidating all the changes you’ve made. That early excitement is great for getting started, but it’s actually the quieter, more sustainable motivation that keeps you going. That initial motivation phase is like rocket fuel – it’s powerful but burns out fast. When your daily activities require more energy than you’re bringing in nutritionally, your body will use excess fat stores for energy, resulting in weight loss.She told me I would one day simply pull a pair of small pants off a rack and buy them without trying them on first.This blog post was written to help you to make healthy and better food choices altogether.Well, you’ll need to burn 500-1,000 calories more than the calories you consume every day (3).Not just as part of an 8 week training program or some 12 week challenge.I never went a day “hangry” which was a total relief coming off calorie deprivation from past body building shows.Various other aerobic exercises include swimming, biking, hiking, low-impact dance classes, kickboxing, and cardio machines (elliptical, rower, stair-climber).Read the amazing transformation story below to understand how we put things into action and the mind-boggling results that our clients have gotten. Experts often say that weight loss is 80% diet and 20% exercise. Several clinical trials have found that consuming a high protein diet (HPD) reduces body weight and decreases fat mass. The good news is that our diet can impact BMR (which is not dependent on exercise) and hence through diet regulations, we can lose weight although the results may vary from person to person. Since BMR varies from person to person, it also explains why different individuals lose different amounts of weight or inches from their body measurements while having the same diet and mobility levels. While exercise helps, studies show that people who focus on mindful eating and portion control lose up to 10% of their body weight without hitting the gym. Leave the mindset that eating too much can result in weight gain, and choose quality and healthy meals instead. You won’t see results if you’re not eating a balanced diet and ignoring carbs and protein that your body needs for training. If you’re doing body transformation and long-term maintenance, prioritize quality over quantity. For me, I spend only 45 minutes to 1 hour on strength training, and I train 4 to 5 days a week. If you think body transformation is difficult, you might ask yourself the following questions. Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group. With consistency, support, and a realistic plan, Hema lost an amazing 15 kilograms in just 120 days. It typically takes about 4 to 8 weeks to start seeing noticeable changes in your body from diet and exercise. Make adjustments to your workout routine or diet plan accordingly. With a regular weight-loss workout plan, you should start to notice results in a few weeks. This week’s weight-loss workout plan features a bonus workout you can do if you want to keep the burn going. Want the results of your weight-loss training plan to last? Building muscle helps your body burn more calories even when you’re at rest — and maintaining muscle requires more energy than maintaining fat. Most of these sessions include supersets, which means the exercises and their repetitions listed should be performed back-to-back, without rest. Push yourself a bit further each day until you can do the entire session at the pace listed. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients. A balanced diet with fewer calories than you burn helps achieve weight loss.About 4 months into our coaching together, I felt soooo good!HPD provides weight-loss effects and can prevent weight regain after weight loss.Stay motivated and positive to maximize your 6-month body transformation journey.Let’s dive into what actually works for habit transformation.Let me tell you about navigating transformation obstacles – and trust me, I’ve hit every roadblock you can imagine on this journey.Plus, a high-protein diet boosts metabolism by 15-30%, and drinking 500 ml of water before meals can reduce calorie intake by 13%. They often serve as a source of accountability, ensuring clients stay on track with their goals. Furthermore, a transformation coach’s role extends beyond the gym or the kitchen. “Sometimes you have to get knocked down lower than you’ve ever been, to stand up taller than you ever were before.” Every time I reached out, she responded super quick… often within a few minutes. I appreciate as a working woman, wife and mother the timely feedback. You’re probably thinking that weight training offers no benefit in the 60-day weight loss challenge, but that’s completely wrong. This means that in a 60-day weight loss challenge, it may be possible to lose 8-17 pounds. If you’re struggling to lose weight, the 60-day weight loss challenge may be just the solution you need. Portion management is not discussed in any weight loss books, but I feel it is the key to transformation and should be practised whether or not one wishes to lose weight. How do you know when your body is burning fat? First, what causes weight loss to happen? Losing weight is an individual journey that looks different for everyone, but don’t be discouraged. But it can be hard to find a weight-loss plan that works for you. At the time, I did not realize it, but looking back, the cycles of calorie restriction and over exercise followed by times of over eating and being sedentary had really taken a toll. I tried pretty much everything from low carb and high fat diets to super low calories. I have dropped about 40 lbs and cut my body fat in half! Lessons Learnt From Weight Loss I never even completed a 2 week check in during this time. The key difference lies in the scope of services and the nature of the goals set with clients. They work with clients to clarify goals, identify obstacles, and develop strategies for overcoming these obstacles. A life coach focuses on the broader aspects of an individual's life, aiming to empower them to recognize and achieve personal and professional goals. Regardless of the state or income group, the Indian diet lacks sufficient proteins.I was still with my boyfriend, but really wanted to get my health and fitness under control.Growing up I always struggled with my fitness and with my self-confidence.When you set action-based goals, you’ll be more likely to stick to your weight loss workout plan and see the results you want.They’re not just hurdles to get over – they’re essential parts of the transformation process.From shifting my mindset to embracing the gym, sports, and a nourishing diet, each component played a vital role.Mr Wranglerstar strictly followed a no-screen routine before bedtime, adding blackout curtains in his room and switching over to natural bedding materials for a restful sleep.I am incorporating a combination of cardiovascular exercise, strength training, and flexibility exercises into my routine. The findings pertaining to weight loss, fat mass loss, visceral adipose tissue loss, lean mass loss and weight maintenance of each included SR‐MA are reported as mean difference (MD) or standardized mean difference (SMD). No difference in weight, fat, and visceral loss was found between aerobic and high‐intensity interval training as long as energy expenditure was equal. Exercise led to a significant weight loss (4 SR‐MAs, MDs ranging from −1.5 to −3.5 kg), fat loss (4 SR‐MAs, MDs ranging from −1.3 to −2.6 kg) and visceral fat loss (3 SR‐MAs, SMDs ranging from −0.33 to −0.56). Tanushree’s story showcases the importance of mental resilience in her weight loss journey. It was at that point that I had an epiphany… I did NOT need to step on stage again to prove anything to myself. I could not believe how good my body was looking. I had more energy than every and my body was really getting tighter and leaner. However, recently, Cody grabbed attention with a video on his channel, where for the first time, he shared his weight loss journey, as he lost 11 kgs within a span of 46 days. Then, once I reached that 6 month body transformation and I lost 40 lbs, finding the focus again to continue with the journey can be a struggle. During diet‐induced weight loss, resistance training is the most effective exercise modality to preserve lean body mass. Instead, you should focus on gradual weight loss; otherwise, you’ll be likely to regain that weight after the challenge. Therefore, sticking to this 60-day weight loss challenge might transform your entire lifestyle for the long term. Working exercise is one of the best methods to burn calories and maintain a healthy weight. Make it a habit to undergo a body check every six months to get a clear picture of what's going on inside the body. Whether you’re trying to cut fat, get stronger, or build tone and definition, strength training is for you. Progressive overload is gradually increasing the weight, frequency, or number of repetitions in your strength training routine. But if you want a healthier and fitter body, you need to put more effort into the process. If you cut your food intake lower than normal, you’ll lose weight. Fortunately, the increased calorie burn from my fitness routine helped mitigate the negative effects of the indulgence, and I quickly got back on track. Unfortunately, I didn’t capture many images of my transformation because I disliked how I looked. One vital recommendation I have for anyone going through a similar journey is to take progress photos. Studies have also indicated a decline in ghrelin, the hunger hormone, following higher-intensity exercises. Engaging in a sport offers a double benefit—it enhances both my fitness and social interactions. Incorporate rest days and stretching to properly recover from strength training. Incorporate compound exercises targeting multiple muscle groups and gradually increase weight or resistance. Focus on compound exercises targeting multiple muscle groups and gradually increasing weight or resistance. With consistency in diet, exercise, and lifestyle, I can strive to build lean muscle, increase strength, and boost my metabolism. Also, we will discuss how we can help you in achieving your weight loss goals. Cody even set up a home gym for himself, stacked with all the functional equipment required for his weight loss goals. One of the key highlights of Cody Crone, aka Mr Wranglerstar’s weight loss is that he did not take any help from fitness trainers or even get a subscription to a gym. All about Aamir Khan's anti-inflammatory diet that helped him lose 18 kgs, here's how you can do it too with 'no exercise' This approach not only helps clients achieve their immediate physical transformation goals but also empowers them with the knowledge and habits needed to maintain their health and wellness independently. Key Ingredients for a Successful Transformation Journey The main thing to remember is to eat a diet that matches your daily calorie needs (15). For long-term results, follow a diet you can continue with after the challenge. Different workouts burn different amounts of calories, so you may need to work out longer with a low-calorie-burn workout than a high-calorie-burn workout. This helps you burn more fat even while resting. Increased muscle mass also enhances your basal metabolic rate (BMR) (9). It may sound a little selfish, but it’s true! Training and learning about how to love and take care of my body has helped me to feel great in my own skin and be confident no matter where I am. Growing up I always struggled with my fitness and with my self-confidence. I’m starting my 6-month transformation with the foundational step of focusing on nutrition. Aim for 2-3 strength sessions per week and sufficient rest days. Incorporate a variety of physical activities such as strength training, cardiovascular exercises, and flexibility work. Keeping a healthy weight is a balancing act. The primary reason people fail to follow through with their resolution to lose weight has to do with their approach to behavior change. If there is anything I can do to help you achieve your fitness goals, please email me at I want to share my passion for fitness and a healthy lifestyle to help you be the best ‘YOU’ possible." It’s important to prioritize overall health and wellness rather than just focusing on the number on the scale. It also features workout variations to avoid overuse injuries. To start off, here’s a useful meal plan. Self-belief is a key component of mental resilience, and it’s essential to cultivate it in order to achieve success.My girls don’t watch me step on a scale every day, because I only do so twice a month.I started documenting my journey not just for myself, but for anyone who might need to see that transformation is possible, messy parts and all.Like the sample healthy vegan diet plan that we have shared in this blog?Her workouts were designed to help me build muscle and get rid of unwanted fat.Stepping into the gym for the first time was a monumental moment for me.A 60-day weight loss challenge is a great way to kickstart a healthier lifestyle and reach your weight loss goals.Let me share what I’ve learned about documenting transformation journeys – both the successes and the “what was I thinking?Finally, let’s talk about creating an action plan that actually works. The key is finding people who understand that transformation isn’t just about the end goal – it’s about who you become along the way. Building a community around your transformation journey isn’t just about finding cheerleaders (though those are great). Like the first time I automatically reached for water instead of soda, or when I realized I was actually looking forward to my morning workout. And sometimes, what feels like an obstacle is actually your transformation taking you in a direction you didn’t expect but needed to go. Every time you navigate through one successfully, you’re not just continuing your journey; you’re building resilience that makes the next challenge easier to handle. Women can tone their bodies, boost their confidence, and cultivate a positive body image. By comparing images taken at the beginning and end of the transformation period, individuals can witness firsthand the tangible results of their hard work and dedication. Factors such as starting point, genetics, and adherence to a structured plan all play significant roles in determining the outcome. Cultivate a can-do attitude, and believe in your ability to achieve your goals. Listen to your body and prioritize self-care to ensure that you’re able to sustain your efforts and achieve long-term success. I was not an athlete or in any sports growing up, so I didn’t have any training in nutrition or exercise. Of course, she wanted to be able to show other women that it was possible with her before and after weight loss pictures, but it was way more than a surface desire. Lose 30 pounds, build her booty and shed bodyfat, especially in her abdomen. Ok, sit back, grab a cup of coffee and let me share with you some of my favorite 100% REAL before and after weight loss pictures. However, if you must do your both sessions at the same time, complete the weight training first. Always consult a physician before beginning any fitness or weight loss program. As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Kendall Toole is 'Knocking Out' both Physical and Mental Health She clearly understands the unique needs of a woman’s body (especially those of us over 40!) and really held me accountable through the whole process. I thought I had lost the old me, but I truly feel like myself again… actually feel better than the old me. This is definitely the best I have ever been mentally and physically. And that is a direct result of the changing workouts that Julie provides. I felt a kind of balance that I had not felt before and it has been amazing to see how my body is changing. However, this can vary depending on individual factors like genetics, diet, workout intensity, and consistency.It’s true that great things take time and dedication, and I’m ready to prove it with my 6-month body transformation.However, if you must do your both sessions at the same time, complete the weight training first.This led to me spending three hours playing basketball in the summer afternoons and around two hours during winter, multiple times a week.Rate yourself on a scale of 1-10 in every life area you want to transform – career satisfaction, relationships, health habits, whatever matters to you.Cheng et al. included aerobic or resistance training or a combination of both and reported a significant additional weight and fat loss.18 Sardeli et al. focused on resistance training and found no significant effect whatever outcome.7 This involves a holistic approach, incorporating custom fitness training, personalized nutrition plans, and consistent coaching support to help clients reshape their bodies and improve overall health. The exercise and diet plans she created for me were well thought out and really personalized specifically for me and my goals, but the best part of working with Julie Lohre is the support. The hardest part my 6 month body transformation was keeping a positive outlook on those weeks that “something” came up. I really wanted to find a certified body transformation coach that had lots of experience with both nutrition and exercise in addition to a solid background on the competition front. In six months you can expect to lose anywhere from 6-12% body fat. It is important to have a realistic 6 month body transformation goals. A structured plan is crucial for staying on track and maximizing results during a six month body transformation. Whether you aim to lose weight, build muscle, or improve overall fitness, it’s essential to define clear objectives that align with your capabilities and lifestyle. Starting your six-month body transformation can be an exciting and challenging journey. Back in the day, if you want to be a trainer all you needed was a good build. So, if you've ever been to the gym, you're probably aware of the custom of first checking your weight and then hitting the machines. Remember, I'm telling you about an incident when body positivity was non-existent on social media. Aerobic exercises are quite effective in helping you lose weight.” I was 38 and pregnant for the second time in a few short years.The gym provide a supportive and motivating environment for achieving fitness goals.I talked with Julie and she developed individualize training and nutrition plans to help me begin to add muscle as I lost bodyfat.Save my name, email, and website in this browser for the next time I comment.Whether you’re strength training to gain muscle or hitting the gym to establish healthy routines, the right diet is key to reaching your health and wellness goals.They’re your proof that transformation goes way beyond the obvious metrics.Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Secondly, the significant calorie reduction and increased exercise put my body into a state of ketosis. Today, armed with a deeper understanding of the science behind it all, I can offer recommendations that would have enhanced my journey. The true power of my transformation lies in how all the pieces—my mindset, the gym, sports, and diet—worked harmoniously to achieve extraordinary results. Initially, I followed a three-day full-body routine, which eventually evolved into a four-to-five day bro split (thanks, internet!). Aiming to lose 10 pounds in a month can be feasible for some. Remember, slow and steady wins the race when it comes to sustainable weight loss. Losing 4lbs a week is considered to be more than the recommended safe and sustainable rate of weight loss. Losing 5lbs in 7 days may not be a realistic or sustainable goal for everyone. As your fitness capacity increases, you can increase the intensity or duration of workouts to burn more calories. Your transformation journey isn’t about avoiding obstacles – it’s about learning to move through them with grace and wisdom. This means planning for bad days, identifying your personal warning signs, and having specific strategies ready to go. I had this massive setback about six months into my journey – completely fell off track for nearly three weeks. Write down the weird dreams you have about your goals, the random compliments you receive, the days when everything feels impossible. By setting realistic goals, creating a structured plan, prioritizing nutrition and exercise, and nurturing a positive mindset, you can achieve remarkable results and transform your body and life. Six month body transformation requires dedication, consistency, and a willingness to embrace change. If you start with 20% body fat, you can easily get ripped in 6 months. With enough patience and dedication, I can achieve my body transformation goals. With dedication and the right mindset, I’m sure to stay motivated and conquer my 6-month body transformation! Staying motivated in a 6-month body transformation can be tough, but I’m determined to make it work. Staying motivated and making progress throughout a 6-month body transformation can be challenging. Hence, if you eat 100 calories of protein, only 70 to 80 of those calories contribute to your energy balance for the day.Sometimes the biggest successes are the ones you didn’t even plan for.A more realistic and sustainable goal would be losing 1-2 lbs per week, which can add up to significant weight loss over a 60-day period.Over the last 6 months working with my transformation coach, I have continued this journey and have changed so much!Ask yourself if now is a good time to start.Traditional personal trainers can offer invaluable support and guidance in achieving fitness goals and are ideal for those completely new to exercise or concerned about form and 'showing up'.You'll need your height and weight to calculate your BMI.The primary reason people fail to follow through with their resolution to lose weight has to do with their approach to behavior change.Poor body image is a common issue in both younger and older women. In fact, working out too much could hinder you from achieving your fitness goals. No matter what your workout routine looks like, the most important thing is to get your body moving regularly. Contrary to popular belief, drinking water will not make you feel full or help you consume fewer calories, but it can aid digestion — and it’s critical to your overall health. Your total weight can fluctuate daily depending on those factors, but fat loss is a slower process that occurs when you expend more calories than you’re consuming. New muscles were popping up and the weight that I was able to lift steadily increased. About 4 months into our coaching together, I felt soooo good! When I first started this journey, my original plan was to get back up on stage for another competition. I lost muscle, my energy took a nose dive, and I started packing on weight, especially in my stomach. Start writing your success story today with one small but significant change! Focus on progress over perfection, growth over goals, and the impact you’re having – both on yourself and others. I’ve learned to celebrate the journey itself, not just the destinations along the way. Each branch represents a different area of life, and it’s amazing to see how changes in one area ripple out to affect others.