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3-Step Transformation Guide For Women: How To Create A New You Successfully.

The new year is upon us. And just like everyone else, you have decided it's time to kick your booty into shape. Prepare to make the next twelve weeks of your life the most confidence boosting, body appreciating, self-educating ones you've had yet.

Article Summary:
  • You must view your journey to fitness as a personal objective.
  • Don't hesitate to ask questions.
  • Transforming your body is a mental game.

The new year is upon us. And just like everyone else, you have decided it's time to kick your booty into shape. Only you're actually dedicated, unlike the thousands of others who will just be wasting their hard earned cash on a gym membership they'll drop by the third week of January.

You're here because you understand that having and holding a healthy body and being takes hella effort and dedication. It's a lifestyle change, but you're ready and raring to go. Prepare to make the next twelve weeks of your life the most confidence boosting, body appreciating, self-educating ones you've had yet. Let's get started.

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Motivation
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Step 1: First Thing's First, Ladies. Evaluate Your Motivation.
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Why do you want to lose weight? If you answered "Because I will be more attractive to fill-in-the-blank," "My mother/significant other/best friend wants me to," or any variety of these two answers, perhaps it's time to re-think your goals.

In order to be successful, you must view your journey to fitness as a personal objective. Do this for you: your health, your happiness, and your mental clarity for goodness sake!

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Author:
BiologyBabe

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Step 2: Self-Educate.
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Do you know what you're eating? Get informed - find out how politics plays into your food. That banana you are chomping on may have traveled 1,000 miles before it was displayed in the grocery store where you bought it. Your daily coffee run might be costing Ethiopian farmers their livelihood. Globalization is taking its toll. What we don't know will hurt us. Awareness will bring passion to your daily food choices and is a vital step in doing your body good.

Some gripping sources to check out:

Documentary Films:
The Coffee Go-Round
The Global Banquet: The Politics of Food - by Fred Powledge
Books:
Fat of the Land - by Fred Powledge
Stolen Harvest: The Hijacking of the Global Food Supply - by Vandana Shiva

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Step 3: Be Vain. And Realistic.
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A little bit of vanity is OK-it's healthy to feel sexy and desired and can even push you to take action for your health. Just don't over-do it. Keep in mind that those Victoria's Secret models are 5'11" and airbrushed. Learn to love your curves and your soon-to-be muscles!

Additional Motivation Articles:

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Nutrition
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Step 1: Stock Up On Clean Foods.
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Get away from processed, preservative-laden foods. While any food really can be eaten in moderation, it's best not to have those Oreos staring you in the face. Stick to the items found around the circumference of the grocery store - those tend to be the freshest.

Having your fridge stocked with fresh fruit, veggies, and lean protein comes in handy when a craving strikes. Check out Tosca Reno's The Eat-Clean Diet to get you on the right track.

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Step 2: Brown Bag It.
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Having food on hand means you won't be tempted to indulge at the vending machine. And you'll save money! Keep an insulated cooler bag on your person stocked with fresh cut fruit and veggies, cottage cheese, yogurt, and string cheese.

BodySpace #1 Food Nutrient Database:
Over 6200 Foods In A Searchable Database!

Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile.

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Step 3: Forgive Yourself And Grow.
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Everyone cheats. Get over it and move on. Drink tons of water to counteract a binge and if it helps, schedule a cheat meal into your diet plan once or twice a week.

Additional Nutrition Articles:

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Training
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Step 1: Don't Be Intimidated.
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Don't hesitate to ask gym employees' questions. That's what they're there for-plus, I'm sure they'd be more than willing to drop that magazine they've been musing over for the past five hours of their shift. If you're unsure, ask for a mini-tour of the gym floor and how to operate the machines. If you train at home, keep it simple. Buy some dumbbells and bands and be on your merry way.

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Step 2: Get Organized.
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Find a time that works for you to hit up the gym. Just like your job, schedule in your workouts. That way, you'll be less likely to cancel 'em. Carry a notebook with you to the gym to record your progress. Prepare a week's worth of food in bulk during free time on the weekend so you can grab and go.

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Step 3: Focus On The Major Muscle Groups.
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Major muscle groups are these:

Start with the basics: bench or dumbbell press and push-ups for chest, assisted pull-ups and dumbbell rows for back, and squats and lunges for legs. Then add on some training for shoulders, arms, and abdominals.

Learn from the best: Bodybuilding.com's exercise guide, located here or pick up your own copy of the bodybuilding bible, Frederic Delavier's Strength Training Anatomy. Bodyspacer Michelle Berger also has an amazing website for beginners: Buffmother.com.

Buff Mother
+ Click To Enlarge.
Bodyspace Member Michelle Berger.
Check Out Her Articles Here!

Additional Training Articles:

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Supplementation
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Step 1: Remember: Supplementation Is Optional.
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Indeed, it can give you a much needed boost when results hit a plateau, but many a fab-figured fitness femme can tell you that the bulk of your fitness ammo lies in clean eating and consistent, intense work-outs.

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Step 2: Keep It Simple At First.
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You can't go wrong with a basic multi-vitamin and a protein powder. Top-sellers are the Optimum Opti-Women multivitamins and 100% Whey Protein powder. They'll both give you the most bang for your buck.

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100% Whey Protein Optimum Presents:
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Optimum 100% Whey Protein won the Supplement Of The Year and Protein Powder Of The Year award for 2005, 2006, 2007 and 2008!
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Step 3: Know When To Add More.
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The best time to add more supplementation is during a plateau, where you feel you've reached a standstill in progress-be it stalled muscle-building or fat-burning. Also, keep in mind that there are plenty of women-specific products out there: Check out Lipo 6 Hers for boosting fat loss and Futurebiotics' Hair, Skin & Nails for strong hair, skin and nails.

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Conclusion
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Remember, everyone slips up. If you make a mistake like skipping a workout or indulging in that jumbo chocolate chip cookie, it's best to brush it off and kick yourself right back into gear. Transforming your body is a mental game, and I have every confidence that you can win it.