Transform Fitspo may collect a share of sales or other compensation from the links on this page.
[et_pb_section admin_label=”section” background_image=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Female-Getting-Ready-small.jpg” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”on” parallax_method=”on” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_divider admin_label=”Divider” color=”#ffffff” show_divider=”off” height=”200″ divider_style=”solid” divider_position=”top” hide_on_mobile=”on”] [/et_pb_divider][et_pb_text admin_label=”Title Text” background_layout=”light” text_orientation=”left” max_width=”620px” text_font=”PT Sans||||” text_font_size=”72″ text_text_color=”#ffffff” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”0px||0px|” text_line_height=”1.1em” text_font_size_last_edited=”on|tablet” text_font_size_tablet=”52″]
Workout Challenge Day 1
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Congratulations on Starting!
Hey! Welcome to your 5 Day Workout Challenge!
I’m so happy you’ve decided to take action to transform your health, body and mind. I know it’s difficult not knowing where to start, what information to trust, and what workouts actually work. Fear not, I’m here to help 🙂
The Workout Challenge pulls out some of the most helpful beginner tips, secrets, strategies and workouts to get the ball rolling for your transformation. You get 2 days of workout circuits covering both the upper and lower body to do at home, and 3 days of nutrition and workout secrets designed to help give you the tools to succeed with your transformation.
This easy to follow program is designed to show you just how amazing it can feel to take your health into your own hands. The Workout Challenge is designed to give you a kickstart, so make sure you take this momentum and keep it going!
Have fun with this program and make sure you push yourself! You’ll be happy that you put in the effort as it will pay off in the way you look and feel.
Let’s do this!
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”50px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on” custom_padding_tablet=”17px|||” custom_padding_last_edited=”on|tablet”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Muscular-Woman-Doing-Abs-Worko-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Want To Get A Lean, Toned Body? Take A Page From The Guys Playbook…
“I want a toned, firm body. But I don’t want to get big and muscular and look unattractive!” Ever heard this, or rather ever thoughts this?
Want to know the secret? Toned is the result of muscle gain and fat loss. The right combination of these two changes results in a lean, firm body. What most women don’t know is that muscle gain fuels fat loss!
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]
How To Get ‘Toned’ ? Explained!
So to start we all have muscles, however fat layers over them and builds in certain areas easily; hips, thighs, arms, stomach for example. So they’re not visible when you have above a certain level of body fat, usually above 25% for women which is where most of us start!
As you start to lose body fat your muscles become more and more visible and you’ll get more and more ‘toned’ as you enter the 17-22% body fat range. This range is your target to achieve a healthy, lean, sustainable body. In order to successfully transform your body and hit the 17-22% body fat range there are a few ideas and concepts to embrace and implement immediately.
Lean Body Mass – Lean body mass is very important. Your bone, muscle, organs etc. are what mainly contributes to how many calories your body burns in a day, not body fat weight. If you can put on some muscle you could easily burn a few hundred extra calories a day just because your body has to use energy to keep your muscles maintained.
Muscle gain – Is achieved through pushing your body’s limits and exerting yourself. When you lift weights that are at the upper limit of your strength your muscles tear, they then repair themselves by filling in the tears which increases the size of your muscles and your strength. Muscle gain is the key to increasing Lean Body Mass and breaking down your body’s fat stores. ?
Reps – A rep is a repetition, generally moving the weight up and down (or in the range of motion shown in an exercise) is one repetition. If you can do more than 12 reps of an exercise, you should be using a heavier weight. One of the most common mistakes made is to try to do more reps with lighter weights in an attempt to ‘tone’ specific muscles, it doesn’t work. Thankfully you now know that lifting light weights means there will be no muscle tear, meaning no growth or benefit, other than a very light form of cardio!
A final note to be aware of! If you have a significant amount of weight to lose you’re unlikely to see the results of your weight training yet. However one of the most common mistakes made when the muscles become more visible is to panic! Just when we start to see amazing results it’s easy to worry that you’re starting to look a little masculine with your new found muscles and then stop weight training. ?
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Transformation Takeaways:
- The healthy, sustainable body fat level for women is 17-22%
- A ‘Toned’ body is achieved through muscle gain and fat loss.
- Muscle gain is the result of weight lifting, and lifting heavy is the key. Remember ‘heavy’ is relative to your body and strength!
Downloadable Version
If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️
[/et_pb_text][et_pb_button admin_label=”Download Button” button_url=”https://transformfitspo.com/wp-content/uploads/2017/02/gmtm429gamofg3rqfmdtfcfree1aaf.pdf” url_new_window=”on” button_text=”Workbook Download” button_alignment=”center” background_layout=”light” custom_button=”on” button_text_color=”#ffffff” button_border_color=”#ea0b5d” button_letter_spacing=”2″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”2″ button_bg_color=”#ea0b5d” button_text_color_hover=”#ffffff” button_bg_color_hover=”#ea0b5d” button_border_color_hover=”#ea0b5d” button_text_size=”18″ saved_tabs=”all” button_border_radius=”20″ button_border_radius_hover=”20″ button_font=”Lato Light||||” button_icon=”%%257%%” button_icon_color=”#ffffff”] [/et_pb_button][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_divider admin_label=”Divider” color=”#ededed” show_divider=”on” divider_style=”solid” divider_position=”top” hide_on_mobile=”off”] [/et_pb_divider][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”on” width_unit=”on” custom_width_px=”780px” use_custom_gutter=”off” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Our Program Call to Action” background_layout=”dark” text_orientation=”center” text_font=”Lato||||” text_font_size=”36″ text_line_height=”1.4em” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size_tablet=”26″ text_font_size_last_edited=”on|tablet” text_text_color=”#ea0b5d”]
Looking for the Last Fitness Program You’ll Ever Need?
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px||0px|” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on” background_color_1=”rgba(255,255,255,0)” custom_padding_tablet=”104px|||” custom_padding_last_edited=”on|desktop” background_color=”rgba(0,0,0,0)” background_color_2=”rgba(255,255,255,0)”][et_pb_column type=”1_2″][et_pb_image admin_label=”Product Bundle” src=”https://transformfitspo.com/wp-content/uploads/2016/08/TFbundleSale.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” max_width=”600px” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” max_width_last_edited=”on|phone” custom_margin=”|20px||”] [/et_pb_image][/et_pb_column][et_pb_column type=”1_2″][et_pb_image admin_label=”Reviews” src=”https://transformfitspo.com/wp-content/uploads/2016/08/OnPaste.20170215-183230.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull/#reviews” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”10px||20px|20px” max_width=”400px”] [/et_pb_image][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”10px||3px|” custom_css_blurb_content=”font-weight: 400;”]For Women of All Body Sizes and Experience Levels
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_main_element=”font-weight: 400;” custom_css_blurb_content=”font-weight: 400;”]No Gym Membership or Equipment Needed
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_main_element=”font-weight: 400;” custom_css_blurb_content=”font-weight: 400;”]Skyrocket Your Metabolism
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Fun 30 Minute Workouts, Targeted at Problem Areas
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Tailored Nutrition Plan Unique to You
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Delicious, Fat Burning, Clean Meals
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Reinvent Your Body Shape
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]255 Pages to Change Your Life
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]See Results in One Week!
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Unlock Your Confidence ❤️
[/et_pb_blurb][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_button admin_label=”Buy Button (Edit for UTM)” button_url=”https://transformfitspo.com/?utm_source=WC1&utm_medium=Email&utm_campaign=WC” url_new_window=”off” button_text=”Transform Today!” button_alignment=”center” background_layout=”light” custom_button=”on” button_text_color=”#ffffff” button_border_color=”#ea0b5d” button_letter_spacing=”2″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”2″ button_bg_color=”#ea0b5d” button_text_color_hover=”#ffffff” button_bg_color_hover=”#ea0b5d” button_border_color_hover=”#ea0b5d” button_text_size=”18″ saved_tabs=”all” button_border_radius=”20″ button_border_radius_hover=”20″ button_font=”Lato Light||||” button_icon=”%%257%%” button_icon_color=”#ffffff”] [/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]