Can i transform my body in 2 months

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January, February, and March get a lot of attention as "transformation season," and it's no mystery why. The calendar flips over, the weather is colder, and you're inside anyway—might as well hit the gym so you can bloom when spring comes around, right?

On the other hand, the whole "season" mindset also has a downside. It begins, and then it ends. You can crank hard all through the winter with big ambitions, but come April, your life keeps going on whether you rose to the challenge or not. At this point, you're either in it The good news? No time of year is better to change your life than any other. When you're Still In It, the minutes, days, and months are just a backdrop to the real calendar: your training schedule, meals, and your steady journey to stronger, leaner, and better.

Supersets don't get nearly enough love in the fitness world. Yeah, they're great for bis-and-tris burnouts, but they're just as effective for back, legs, and chest. Each movement in the pairing gives you a slightly different stimulus than the other, while both combine to give your body a loud-and-clear message to grow and get stronger.

For the next eight weeks, you're going to embrace supersets as a way of life. The strength portion of each of your workouts will be three supersets, with an occasional triset thrown in as equipment allows.

Then, you'll perform one of two quick but explosive cardio sessions or one of a pair of burning ab routines. Looking back, I have a sneaking suspicion that the fatigue and difficulty losing weight I was experiencing a couple of years ago was due in part to overtraining. Now, I work out a maximum of three to four days per week. Allowing myself to take plenty of rest in between workouts means I work harder during the time I do spend in the gym. I also started to enjoy my workouts more when hitting the gym didn't feel like a daily chore that needed to be completed.

Instead, it became a chance to try to increase the weights I was using each session. That was key because progressive overload can help you see results much faster.

HIIT is a well-researched method of exercise. The benefits are plenty. It's time-efficient, burns loads of calories, and provides a serious endorphin boost. But you know what else is really well-researched? Strength training. About a year and a half ago, I started working with a new trainer.

Her rationale was simple: It's just not necessary. If my goal was to reshape my body and lose weight, lifting weights was the most efficient route.

When you're eating in a caloric deficit, lifting weights helps you retain and sometimes even build muscle mass while losing fat. This is also known as body recomposition.

Why would you want to gain muscle when you're trying to lose weight? Not only does gaining muscle mass help you burn more calories at rest , but it also gives your body shape and definition. In the end, that's what many women are really after-whether they know it or not-not just losing fat, but replacing it with shapely muscle.

So, my coach encouraged me to continue doing HIIT one or two times per week if I enjoyed it, but after a few months, I realized that I actually didn't like it that much. I didn't need to have a face dripping with sweat to feel like I got a great workout. Instead, milestones like getting my first chin-up and eventually going on to bang out sets of five , my first pound trap bar deadlift, and my first double bodyweight hip thrust became way more satisfying.

Plus, I was getting a pretty intense heart rate boost from lifting heavy weights. In between sets, my heart rate would come back down, and then I'd start the next set and spike it again. I realized I was basically doing HIIT anyway, so I said goodbye to burpees and squat jumps and have never looked back. For years, I avoided the difficult, research-backed truth that exercise alone was not going to get me where I wanted to be.

Erm, wrong. In order to lose weight, you need to be in a caloric deficit. In other words, eating less than you're burning. While those intense HIIT workouts were burning plenty of calories, I was loading them right back up and then some with those four glasses of wine, cheese boards, and late-night pizza orders.

Once I started tracking my meals and controlling my calorie intake I used macros , but there are plenty of other ways to control calorie intake , I started seeing the results I was after. Overeating had never really been a problem for me until I got my first full-time job after college. I knew I was incredibly lucky to be employed in my dream industry, but I was working very long days and was extremely stressed due to a high-pressure environment and the knowledge that if I failed at my job, there were hundreds of other qualified candidates who would gladly take my place.

At the end of the workday, all I wanted to do was treat myself. And most often, that came in the form of food. Within a year of graduating from college, I'd packed on a solid 10 pounds. Over the next six or seven years, I'd added another 15 to my frame. Of course, some of that was muscle from my long-standing exercise habit, but I knew some of it was body fat, too. Transitioning to dialing in my nutrition was not easy.

It became very clear that I was using food for more than just nourishment and enjoyment. I was using it to soothe deep-down, uncomfortable feelings. And once I stopped overeating? I had to find other ways of dealing with them. Exercise is a great outlet, but I also talked to friends and family on the phone, made more time for self-care, and hugged my dog a lot. I also learned how to cook tons of healthy meals, which can be surprisingly therapeutic.

Spending time with my food helped me feel more connected to it, while also helping me be more aware of my food intake. Just because I was cooking healthy doesn't mean I never ate anything fun. Cutting your favorite foods out of your diet will only make you miserable and crave them even more-at least, that was my experience.

Instead, I learned how to eat them in moderation. I know, easier said than done. I couldn't help thinking, sure, they can eat that becau se they were blessed with amazing genes, but if I ate that, I'd never be able to look like they do.

But I couldn't have been more wrong. Yes, everyone has different genes. Some people can eat whatever they like and still maintain their abs. But the majority of fit people who eat pizza, french fries, and nachos every now and then? Ensure that your meals consist of dark leafy greens such as Bok choy, kale, spinach, Swiss chard, arugula, cabbage and Romaine lettuce. Healthy sources of proteins include eggs, milk, legumes, protein powders, Soy tofu , cheese, oily fish salmon, mackerel, tuna, bass , poultry, nuts, yogurt and lean poultry or meat.

Proteins keep you full for longer, preventing snacking, increasing muscle mass and strength, and boosts your metabolism; all factors that will help you get in shape Not only will they help kick your sugar craving, but they also help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and lower risk of eye and digestive problems They are also a good source of dietary fiber, vitamins and minerals, including folate, vitamin C and potassium When people are trying to get in shape, most are quick to cut out all carbohydrates from their diet.

However, this is not a good or sustainable plan because our bodies need carbs. Not eating carbs can lead to serious nutrient deficiencies. On the other hand, the body turns carbs into glucose which we use as a source of energy. While we can use other sources such as fats and protein as an energy source, remember that the brain still requires glucose to function well 4.

However, not all carbs are made equal. Simple carbs such as white bread, pasta, pastries, and candies are mostly sugar and are what give carbs a bad rap. Simple carbs provide a rapid source of energy, and you soon get hungry after consuming them.

Complex carbohydrates, on the other hand, are what you should be consuming. They are starches that consist of long chains of sugar molecules These can be found in grains such as quinoa, vegetables like tomatoes, potatoes, sweet potatoes, carrots, and pumpkin, as well as in whole grains such as brown rice, wild rice, oatmeal, bulgur, millet, barley, popcorn, and whole-wheat bread, pasta or crackers.

Complex carbs are healthier and will keep you fuller for longer. Improve your body and revamp your life with us! People tend to think that because they are eating healthy foods, they should not mind their calorie intake. This, however, is not true. You can overeat even when you are eating healthy options.

When it comes to calories, the average woman requires about 2, calories while a man needs about 2, calories a day This number can go up or down depending on factors such as age and lifestyle.

To lose weight, it is advisable to cut about to calories a day 3, — cals a week 6. To determine how much calories you eat a day and track your new intake, download a reputable fitness or calorie app to help you along.

This will enable you to lose about 1 to 2 pounds a week. Other than eating right and within your recommended calorie intake, the other best thing to do is to incorporate workouts into your daily routine. You cannot just do ab workouts or exercise just your glutes in hopes to get in shape.

Spot exercises or spot reduction does not work Instead of this, try doing compound exercises instead. These workouts are multi-joint movements that work several muscles or muscle groups at one time. They are great for anyone who wishes to get the most out of a workout session. Compound workouts do this by providing a full-body workout in less time 5.

Some fantastic compound workouts to transform your body in a couple of months include:. They work out your lower body, engage your core and improve strength and stability in the trunk and upper body. If you are a beginner and this standard push-up is too hard for you, modify it by doing the workout on your knees instead of straightening out your legs.

You could also do an inclined push-up. Do the same movements above against a table or bench. These target the muscles in your hamstrings, glutes, back, hips, core, and trapezius. Be sure not to arch your neck or curl your chin into your neck. Lunges work out the muscles in your core, quadriceps, hamstrings, calves, and glutes. This workout is best done with a weight. It can be done with dumbbells or a barbell.

If you do not have any of this, you can use water or milk bottles. For beginners, women should use a 5-pound weight, while men should use a pound one.

The exercises work out pectorals, deltoids, triceps, trapezius and the core.