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3 Week Body Transformation

Last updated: June 2, 2022

Are you looking to improve your health and fitness, but you don’t have a lot of time? Or maybe you’re not sure where to start and want a quick way to jumpstart your journey? A 3 week body transformation could be just what you need! In this article, we'll discuss:

Keep reading to learn more about achieving your health and fitness goals in just 3 weeks!

Workouts for a 3 Week Body Transformation

Whether you're a fitness pro or a beginner, you can see results in just 3 weeks with the right workout plan, with or without a gym membership.

If you're looking for an intense workout routine to help you transform your body in 3 weeks, look no further than Dorian Yates. Yates is a former professional bodybuilder who won Mr. Olympia six times in a row. His workout routine is not for the faint of heart, but if you're up for the challenge, it can help you see some serious results fast.

Dorian Yates Workout Routine

If you're looking for an intense workout routine to help you transform your body in 3 weeks, look no further than Dorian Yates. Yates is a former professional bodybuilder who won Mr. Olympia six times in a row. His workout routine is not for the faint of heart, but if you're up for the challenge, it can help you see some serious results fast.

Here is a sample schedule:

  • Day 1: Chest and Back
  • Day 2: Legs
  • Day 3: Shoulders and arms
  • Day 4: Rest
  • Day 5: Chest and back
  • Day 6: Legs
  • Day 7: Shoulders and arms

Phat Workout Routine

The Phat workout routine is an excellent option for looking for a challenging yet manageable workout plan. This routine was created by Dr. Layne Norton, a professional bodybuilder, powerlifter, and coach.

Here is a sample schedule:

  • Day 1: Legs
  • Day 2: Back and Abs
  • Day 3: Chest and Arms
  • Day 4: Shoulders

This routine is an excellent option for those already somewhat familiar with weightlifting and are looking to take their workouts to the next level.

Total Gym Full Body Workout Routine

If you have access to a Total Gym, you can create a full body workout routine that will help you transform your body in just 3 weeks.

Here is a sample Total Gym workout routine that you can do 3 times per week:

Day 1:

  1. Chest press - 3 sets of 12-15 reps
  2. Incline press - 3 sets of 12-15 reps
  3. Shoulder press - 3 sets of 12-15 reps
  4. Triceps extension - 3 sets of 12-15 reps
  5. Lat pulldown - 3 sets of 12-15 reps
  6. Seated row - 3 sets of 12-15 reps
  7. Bicep curl - 3 sets of 12-15 reps
  8. Leg curl - 3 sets of 12-15 reps
  9. Leg extension - 3 sets of 12-15 reps
  10. Ab crunch - 3 sets of 12-15 reps

Day 2:

  1. Chest fly - 3 sets of 12-15 reps
  2. Incline fly - 3 sets of 12-15 reps
  3. Push-up - 3 sets of 12-15 reps
  4. Triceps kickback - 3 sets of 12-15 reps
  5. Low row - 3 sets of 12-15 reps
  6. Bent over row - 3 sets of 12-15 reps
  7. Preacher curl - 3 sets of 12-15 reps
  8. Leg raise - 3 sets of 12-15 reps
  9. Hip raise - 3 sets of 12-15 reps
  10. Crunches - 3 sets of 12-15 reps

Day 3:

  1. Squat - 3 sets of 12-15 reps
  2. Lunge - 3 sets of 12-15 reps
  3. Step-up - 3 sets of 12-15 reps
  4. Leg press - 3 sets of 12-15 reps
  5. Pull-up - 3 sets of 12-15 reps
  6. Chin-up - 3 sets of 12-15 reps
  7. Dip - 3 sets of 12-15 reps
  8. Calf raise - 3 sets of 12-15 reps
  9. Crunch - 3 sets of 12-15 reps
  10. Seated Twist - 3 sets of 12-15 reps

As you can see, this workout routine is very demanding and should only be attempted by those who are already in good shape. If you're just starting on your fitness journey, you may want to try a less intense workout routine.

If you stick to this workout routine and eat a healthy diet, you will see excellent results in just 3 weeks!

Recipes for Body Transformations

The key to any body transformation is good nutrition. And if you're following a vegan or vegetarian diet, that means getting enough protein to support your workout routine. You can follow a few diet plans -- like the General Motors Diet Plan vegetarian diet -- but it's not necessary. As long as you're getting enough protein and eating healthy foods, you'll be on the right track.

Vegetarian Brown Rice Recipes

Here's a protein-packed recipe for Black Bean and Brown Rice Burrito Bowls:

Ingredients:

  • 1 cup cooked brown rice
  • 1 can black beans, drained and rinsed
  • 1/2 red onion, chopped
  • 1 red bell pepper, chopped
  • 1/4 cup salsa
  • 1 avocado, diced

Preparation:

  1. Cook the rice according to package instructions.
  2. Sauté onion and bell pepper until onion is soft, then add the black beans to heat.
  3. Mix together the cooked rice, black beans, red onion, red bell pepper, salsa, and avocado in a large bowl.
  4. Divide the mixture into 4 bowls and enjoy!

Swiss Chard Recipes Vegan

This recipe for Vegan Quinoa-Stuffed Swiss Chard is a great way to get your protein and veggies all in one meal:

Ingredients:

  • 1 cup cooked and cooled quinoa
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1/4 cup finely diced red bell pepper
  • 1/4 cup finely diced yellow bell pepper
  • 1/4 cup finely diced carrot
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon sea salt
  • 1/4 cup raisins
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 lime
  • 6 large Swiss chard leaves, stems removed

Preparation:

  1. Preheat oven to 375 degrees F.
  2. Mix together cooked quinoa, onion, garlic, bell peppers, carrot, cumin, chili powder, salt, raisins, parsley, cilantro, and lime juice in a large bowl.
  3. Place Swiss chard leaves on a baking sheet and spoon quinoa mixture into the center of each leaf.
  4. Fold up the leaves, enclosing the filling, and bake for 20-25 minutes.

Enjoy!

Low Carb Vegan Recipes

Need a quick and easy meal that's low in carbs? Try this recipe for Vegan Cauliflower Rice:

Ingredients:

  • 1 head cauliflower, grated or pulsed in a food processor
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon sea salt
  • 1/4 cup chopped fresh cilantro

Preparation:

  1. Sauté onion and garlic in a large skillet over medium heat until soft.
  2. Add cauliflower, cumin, chili powder, and salt, and cook for 5-7 minutes.
  3. Stir in cilantro and serve.

FAQs

Can you lose fat in 3 weeks?

Yes, you can lose fat in 3 weeks. However, it is important to note that this will likely be mostly water weight. To lose actual body fat, you will need to diet and exercise for several months.

Can you build muscle in 3 weeks?

Yes, you can build some muscle in 3 weeks. However, if you are just starting out, you will likely see better results from following a workout routine for several months.

Can I eat whatever I want on this diet?

No, you will need to stick to a healthy diet in order to see results. This means eating plenty of fruits, vegetables, and lean protein, and avoiding processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

 


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