The Total Transformation Program

This is the ultimate total transformation program. In this article we will discuss how to completely transform your body into the perfectly toned vehicle you want it to be.

Let's Talk Diet

A great, clean and nutritious diet is imperative to your total transformation program. To see amazing results, you must give up cookies, ice cream, soda, sugar, bread, juice, ketchup, fries, salad dressing, etc. These items have sugar in them and excess calories in them. They are probablly the reason you do not have ripped abs in the first place.

Instead of these nasty gut producing foods try eating fresh salads or have steamed vegetables with Mrs. Dash seasoning. These foods will not let you gain weight at all, but please be sure to omit the salad dressing.

If you have a sweet tooth, try eating frozen rasberries. They are so good - and you will never eat too many! I heard frozen grapes work as well. You can put fruit in yogurt with some protein powder and it will make the perfect snack and you will be helping your goal of total transformation.

Lastly, you can't forget the protein. For any transformation program to work, you need a good amount of protein. Protein keeps hunger away and helps build muscle. So tuna, steak, chicken, or fish with most meals will aid in obtaining the sexy, summer physique.

Drink Water

I guarantee you that some of the blubber you have on your body is related to water retention. When your body does not get enough water or when you don't drink enough water, your body goes into survivor mode and stores water like a camel. You can hold a lot of water on your tummy or thighs.

The key to getting rid of water retention is to drink at least two to three liters of water per day. This lets your body know that water is abundant. Also eliminate salt from your diet. Salt holds on to the water. High sodium diets can also make your blood pressure go up.

So drink water and stay away from the potato chips!

Don't Waste Your Time With Hours of Cardio

Don't waste your time with hours of cardio! This is pointless. A sixty minute long cardio session can burn only so many calories. Instead do some high intensity muscle building cardio.

For instance, run up a hill, then walk down the hill. Do this for twenty minutes, you'll burn a ton more calories. Or power walk with 3 pound dumbells in your hand. Or take a pilates class. Do anything but a boring treadmill walk.

If you are going to work out, you might as well get some results out of it.

Lift A Weight

Lifting weights help with muscle growth and bone density - so you don't look like a skinny, flabby mess once you are finished with your transformation program. Lifting weights is by far the best fat burning exercise.

Muscle burns more calories that one pound of fat. In addition, it keeps your metabolism up. You feel better and stronger. Plus weight lifting exercise sessions are just as intense as cardio ones and they help burn off the ugly stomach fat and other stored fat.

Keep the Stress Down

Stress is really ugly and so bad for your body. When you are stressed, you release a whole slew of ugly hormones that make you hungry or make you hold onto fat or water.

When you are stressed, your body releases insulin so that your cells can uptake glucose for energy for the fight or flight response. Insulin makes people hungry. Also if you don't fight or flight which most of us don't, then all that energy just sits there and gets fatter.

The stress hormone, cortisol causes the storage of fat to be deposited directly on your abdomen. Cortisol also causes you to be hungry - craving sugary and fatty foods. These foods can be converted easily into glucose for rapid use - in the case of fight or flight.

Hence, stress is not good for a total body transformation. So get sleep and meditate. Take deep breaths often and realize that every situation will pass soon. Don't sweat it.