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Can you really transform your body in 12 weeks?

Can you really transform your body in 12 weeks?


| Fitness Diet Muscle Gain Health |

By Voja Budrovac

If you are wondering whether a full body transformation in 12 weeks is possible, let us assure you that it definitely is, straight from the start. However, the road is long and hard and you will need to stay motivated, be well informed, and take the right supplements. In order to undergo 12 week body transformation Dubai style, you may want to have some advice from a professional fitness trainer Dubai, customized to your own body type. This will give you the best odds of succeeding. In this article, we are going to go over what is necessary in order to make success possible.

12 week body transformation: How to do it?

There is no “easy way” out. You are going to need to stick to a rigorous training schedule, eat well, and stay motivated the entire time. You may want to hire the services of a professional trainer, as well. If you do so, they will tell you all about fitness training mistakes to avoid, as well as how to exercise properly. You can do it on your own, too, but that is a much harder prospect.

3 keys to successful 12 week body transformation

The most important things that you need to have in mind are:

  • Motivation
  • Information
  • Supplementation


First of all, you are going to need to have something that you are working towards. Being healthier is, unfortunately, not often a good motivator on its own. What you can do is set some short-term goals and reward yourself when you complete a specific task. It is also good to create a small home workout routine, for the days that you simply can’t afford to visit the gym. Try to pile on as many motivations as you can, as that will make the whole endeavor a lot easier down the road. You will have days where you simply don’t want to work out so you need something to hang on to. Another good motivator for some people is creating some sort of a bet with a friend or a family member. But every person needs to figure out what is best for them.

Draw on your previous motivators for inspiration.

"work for it" written on the cellphone
Always ensure that you are well-motivated before undergoing the transformation.


But you can have all the motivation in the world if you don’t know what to do and it will not amount to anything. Therefore, you either need to do some extensive research, trying to avoid “bro-science” as much as you can. You also need to make sure that you know how to exercise during coronavirus safely, or during any other pandemic. Of course, the best way to have all the pertinent information is to visit a fitness trainer and have her explain everything to you. Otherwise, you may easily lose your way in the sea of information that might not be good for you. Working out is heavily specific and it needs to account for your own capabilities and tendencies, after all. A professional trainer will ensure that your workout is customized for you.


You simply can’t undergo a full-body transformation in 12 weeks without any supplements. But don’t think that they are bad for you in any way. If you take exactly what your body needs, they will make you even stronger and in better health. However, knowing exactly what you need to take is a science of its own. If you go to professionals for just one thing, make this one be it. They will calculate exactly what your body requires and will tell you which supplements are best for you.

vitamins in a glass of water
Supplements are great, but you need to be careful in their intake.

12 week body transformation Dubai edition – Routine

Alright, now you have the basic stuff covered, here is what you need to do next:

  • Workout six days every week!
  • Weight lifting three days per week
  • Have balanced meals – 4-6 every day
  • Choose one day a week to rest and eat whatever you want

Workout six days every week!

We said this is going to be hard, didn’t we? Well, you are going to need to work out almost every day of the week in order to make this transformation happen. That means you only get one day of rest. However, with a good training regime, this is not only doable but enjoyable as well. Once you get used to it, that is. The first couple of weeks are going to be some of the hardest in your life, we will not lie to you. Your muscles will constantly be sore, and you will not feel great all the time. But it does get easier over time, and soon enough you will look forward to your exercises.

Weight lifting three days per week

You are going to need to incorporate some weight lifting in your weekly routine. Three days per week is what most experts recommend but check in with your fitness trainer if you need to lower or increase that number. Weight lifting exercises are some of the most fun ones, though, and you will soon learn to appreciate them. Once you start seeing progress, it gets strangely addictive.

female, gym training, bodybuilding
Weight lifting is an integral part of a healthy workout routine.

Have balanced meals – 4-6 every day

What you eat during your workout period is really important. You need to have all the nutrients your body needs, with plenty of protein. Also, you might want to divide them into smaller meals and spread them over the course of the day. This will ensure that your body always has the best possible fuel for its rebuilding. But creating a balanced meal plan is a science of its own so you might want to consult professionals yet again. Or you can do some research on your own but be wary as not everything is true that you can find on the internet, especially “miracle” diets and meal plans.

Choose one day a week to rest and eat whatever you want

Having one day to rest and eat anything that you want is going to be your “port in a storm” at least in the beginning. You are going to look forward to this day almost the same as Saturday. In fact, you can make Saturday be this day, which will make it even better. The important thing is that you have that one day for yourself, where you don’t need to worry about anything. Just eat to your heart’s content (but not excessively, of course) and enjoy yourself. It is an important part of the 12 week body transformation Dubai program.

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