The number one New Year's resolution still remains to this day sticking to a consistent workout routine. There are countless health benefits to working out and weight lifting that goes beyond the visible aesthetic of increased muscle mass. Exercise causes a complete body transformation, positively affecting all aspects of your life, and you will start to see noticeable benefits in not only your body, but your eating habits, energy levels, reduction in stress and anxiety, and overall mood improvement.
In this article, we will underline what changes your body undergoes during a 3-month shift to a consistent weight lifting regime, and ultimately, similar changes that have happened to notable people as a result of a transformative workout system.
- The 3 Month Body Transformation Male Skinny To Muscle
- 40 Year Old Body Transformation
- Body Transformation Men: Notable People
Fortunately, at the beginning of a body transformation, you will start noticing an increase in muscle mass, and habits change right away. This is due to the phenomenon relating to starting anything new commonly referred to as "beginner's luck" or "beginner's advantage", where the synapses in your brain (and muscle memory) have an attitude shift to a new situation, forcing them to work harder and learn quicker.
First Month: Depending on your goals, you may be able to lose as much as 5-10 pounds of weight if you are dangerously over the limit, or bulk up around the same amount of lean muscle and some fat. After your beginner's phenomenon slows down, it is healthy to continue at a 500 calorie deficit/surplus per day, as this would mean 3500 calories (1 pound) of loss/gain per week. During this time, cut out all unhealthy things from your diet, including soda, sweets, foods high in simple sugars, chips, and other snacks that have very few micronutrients. Focus on lean protein, cruciferous vegetables, and plenty of water. You may notice your cravings dissipate.
Second Month: By now, you may have lost/gained 10-20 pounds since you first began. Your workouts should start feeling more routine, and so should your diet. Make sure that you are consistent in your goals by varying and increasing your workouts and diet. repetitive motions, whether at the gym or in your meal plan, promote stagnation, which puts your body in the comfort zone. Change your workout, increase weight/resistance and learn some fun new, and easy recipes
Final Month: After 12 months, you should be unrecognizable. Depending on your starting point and goals, you may have lost or gained around 15-30 pounds. There should be a noticeable definition of the muscles you have concentrated on in the last three months, and if you have done compound lifts, your overall physique should be drastically improved. Your diet will be a chore no longer, as you will love the healthy fuel that is put into your body. Congratulations!
Contrary to popular belief, it is actually never too old to get started on a body transformation journey. Of course, you may not see the same results in a similar amount of time compared to your younger self, but a consistent and maintained workout regime, with an equally important, a delicious healthy diet has drastic health effects in as little as a few weeks.
At 40 years of age, you are most likely in no rush to compete in any bodybuilding competitions, so you can (and should) extend your horizon past the three-month mark. You will still see noticeable benefits as the above transformation quickly, suck as cravings and muscle mass/gain in a few short weeks. Working out releases testosterone in your body, which in turn reverses aging and will compound the gains of your future workouts.
Gerard Butler Body Transformation
Gerard Butler, most notable in his role as the King of Sparta in 300 underwent a drastic body transformation in 12 weeks. As this is a movie role, it is not attainable in such a short amount of time, as he was training for at least 6 hours a day, on an extremely restrictive diet that included no cheat days, and had professional trainers and a nutritionist. However, there are multiple takeaways from his training, including his workout, found here. Gerard Butler's diet included:
- Cottage cheese
- Protein shakes
- Green vegetables
Jake Gyllenhaal Body Transformation
Another notable celebrity that underwent a drastic body transformation for his featured hit "Southpaw" was Jake Gyllenhaal. His timeline was much longer, 5 months to be exact, as he not only needed to train his body to look great for the movie, he had to actually learn how to be a professional boxer, quickly. Here are some exercises Jake Gyllenhaal did to prepare his body for his iconic role:
- Jump rope to warm up and increase agility and coordination
- 6 rounds heavy bag
- 4 rounds speedball
- 5 rounds pads
- Weighted dips
- Weighted shrugs
- Bench Press
- Cacao beans
- Steamed cruciferous green vegetables
How long does a body transformation take?
The health benefits of a body transformation can be felt in as little as a week. When switching to a proper diet and regular exercise, certain cravings disappear first. Friends and family will notice your changes around the 6-8 week mark, and after 3 months your overall health and fitness will be drastically improved.
How does body transformation work?
Body transformation refers to a change in your entire body: physically, mentally, physiologically, perception, and much more. Body transformation starts with regular exercise and a subsequent complementary diet that is conducive to building muscle and increasing cardiovascular health.
Can body transformation happen without a gym?
Yes. It is possible to achieve body transformation without a gym, depending on your goals. Changing your diet reduces stress, promotes weight loss, eliminates unhealthy cravings and gives you more energy. You can still workout without a gym using calisthenics or home gym machines