EXPERT Workout Guide: The 90 Day Transformation Plan to Transform Your Life

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The Road to a Bigger, Leaner, Stronger and Healthy Body

Cut Fat, Lean Muscle

Introduction to 90 Day Body Transformation

Good intentions pave the way to a lean and mean body, but they are often not enough.

You can wish for the leanest, sexiest version of yourself and never get it if you remain glued to your couch and continue eating junk food while watching TV.

Without discipline and commitment, your dreams of ripped abs, an hourglass figure, and ideal vital statistics will just remain like that—dreams.

You often hear people say it. You may have said it, too, once or twice (or many times). But just declaring to the world that “I will lose weight!” or “I will have washboard abs!” means nothing if you do not put your words into action.

So how do you lose weight?

And how do you get lean muscles that you can be proud of? And most importantly, how do you stay fit and healthy, especially in a world that demands so much of your time, produces so much stress, and offers so many temptations and distractions that will make you go off course?

In this article, you will not only know the importance of losing weight and gaining lean muscles, but you will also learn of ways to achieve both those things through a 90 Days Body Transformation program.

But first, you need to understand why losing weight by itself is not enough.

Why “Losing Weight” is Not Enough

Mark Sisson, former elite endurance athlete and the man behind Mark’s Daily Apple, insists that wanting to “lose weight” per se is not enough.

You have to understand what you need to lose, and make sure you are going about it the right way. “Simply put,” he says in his article How to Maintain Muscle While Losing Weight, “you want to lose fat, not muscle.”

The problem with a lot of crash diets and exercise programs is that they do not differentiate between fat and lean muscle mass, and you end up losing both by the end of the program…

… examples of these are those ultra low-calorie and low-fat diets, which force you to decrease your calorie intake to the point that you will look dehydrated and undernourished instead of fit and healthy.

To get a healthy and sexy look, therefore, you need to find a balance between exercising, eating healthy, and maintaining muscles instead of losing them.

This is important because muscles are necessary for you to lose fat. After all, how can you lift leg weights in the gym or run laps around the track when your leg muscles are weak or atrophied?

Mark Sisson says, It’s a delicious cycle—the right kind of exercise spares muscle and burns fat, and more muscle with reduced body fat allows you to do the right kind of exercise.

By making sure you lose fat and not lean mass, you are helping your body achieve the lean and sexy figure you have been dreaming of.

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90 Day Transformation Workout Plan – Lean Muscle Mass vs Building Your Muscles

Now that you know that losing fat is not enough, it is in your best interest to follow this 90 Days Transformation plan that not only pays attention to your calorie intake, but also makes sure that you maintain your muscles and keep them lean and strong.

Note, though, that maintaining lean muscle mass and building your muscles are two different things.

Basically, maintaining lean muscle mass focuses on keeping yourself in good enough shape so that you can concentrate on shedding those excess fats from your body.

It means having enough strength and energy to exercise and look good. When you maintain your lean muscle mass, you are effectively keeping a balanced lifestyle and working your way toward your goal of a healthy and sexy figure.

On the other hand, building your muscles while attempting to lose weight may have negative effects.

Marc Perry, certified strength and conditioning specialist and creator of New York-based Built Lean, rebuffs the assumption that people can lose fat and build muscle at the same time.

In his article Can You Lose Fat and Build Muscle At The Same Time?

Perry claims, “Physiologically speaking, it’s not possible to lose fat and build muscle at the same exact moment in time because one process is catabolic (losing fat) and the other is anabolic (building muscle).”

What is possible, he says, is to lose fat first, and then build muscle later.

This means concentrating on your weight loss for the first month or so, and then taking another month or two to build your muscles. Attempting to do both at the same time may produce disappointing results (i.e., none at all), and will just be a waste of your energy and time.

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90 Days Transformation Programs

You now know that losing just any kind of weight is not enough—you need to lose fat, not muscle.

You also found out that you have to maintain your lean muscle mass, but not develop them at the same time, in order to maximize your potential for losing excess body fat.

One way of doing this is by following a well laid out program or regimen that focuses on losing body fat first and then developing muscles later on.W

Why 90-day workout plan to get ripped?

By spreading your program into three months, or roughly twelve to thirteen weeks, you can concentrate on one task first before moving to the next.

For example, during the first month of your 90 Days program, you can stick with the basics first and focus on losing those excess fats stored in specific parts of your body.

You do not have to worry about building muscles at this point. Remember: Maintaining muscles is different from developing them. By the end of the first month, you should already start feeling healthier and stronger.

In the second month, you can start increasing your muscle training and aim to build your lean mass a little. You can now use more advanced gym equipment or exercise tools, such as the resistance band, and try complex exercises like plyometrics.

By the end of the second month, you should have already fine-tuned your body and built toned muscles that you can show off.

Use the third month to cap off your Body Transformation program by challenging yourself with advanced exercises paired up with weights and high-intensity cardio.

In the third month, you should aim to improve your overall balance, stability, and endurance, and achieve the look you are gunning for.

An ideal 90 Days Body Transformation program like the example above involves four things:

  1. Weight training,
  2. Cardiovascular exercises,
  3. Proper nutrition, and
  4. Cutting stack.

Each factor will be discussed in greater detail in the succeeding sections.

Weight Training

A lot of experts recommend weight training to lose weight. There are several reasons behind this, some of which are listed below:

  • Weight training increases your metabolic rate. The higher your metabolism is, the faster you burn excess fat. Jeff Bayer of says that intense weight lifting can increase your metabolic rate just mere hours after the session.

Barbell Bench PressNot only that, but proper weight training also helps you maintain your lean muscle mass, as opposed to going for full cardio training, which has the opposite effect, i.e., too much cardio exercises can actually decrease total lean body mass and reduce your metabolic rate.

  • Weight training helps alter your body composition. When you lift weights, your muscles become toned, and your body proportion changes. This means that some parts of your body—legs, arms, abs—will look better, compared to when you focus solely on cardio training.

An altered body composition basically provides you with a leaner, sexier appearance, and not just a smaller, thinner version of yourself.

Note, though, that you cannot simply start a 90 Days Body Transformation course that includes weight training without consulting your physician or a professional first.

There are a lot of things you need to know before you even attempt to do this, such as how much weight you should carry on your first week, how many reps you need to do per routine, and so on.

Remember also that your goal is to maintain your lean muscle mass, and not develop your muscles, which means you need to alter some of the usual procedures to suit your needs better. Below are examples of these alterations:

  • Decrease in total volume. Do not attempt to lift the same volume of weights as you would if your goal was to develop your muscles.

Because you want to achieve a lean and healthy look and not a buff, professional weightlifter one, you need to eat fewer carbohydrates.

This means that you will not have as much energy as you need to perform heavy-duty weight lifting, and forcing yourself to do so will only cause over-fatigue or injury.

  • Same weight intensity. Rather than reduce the weight of your bar and increase the number of your reps, opt to maintain the same weight intensity instead. Adding reps in your regimen during your 90 Days Program will burn calories but not maintain lean muscle mass.

Although weight training is an excellent way to lose weight, it is highly recommended that you do not rely solely on it. A good combination of weight lifting and cardiovascular exercises is the better route.

The next section will discuss the latter in more detail, and also suggest exercises you can try to supplement your weight training regimen.

Cardiovascular Exercises

The previous section discusses the importance of strength training in weight loss.

Russian Twist

Russian Twist

This section will focus on cardiovascular exercises, and how, when paired up with weight training, they can keep you in tiptop shape through your 90 Days Body Transformation Course.

First, let us debunk a cardio myth that you may have accepted as fact all this time:

Myth: Cardio and weight training do not go together. As discussed in the previous section, building strength through weight lifting actually helps you lose excess fat because it boosts your metabolic rate.

Pairing it up with cardio exercises provides better results, especially since there are several strength-building exercises that can replace your cardio ones.

For example, a study made by the American Council on Exercise discovered that doing kettlebell exercises helps you burn 20 calories per minute, the same amount of calories you burn when you run at a pace of six minutes per mile.

Exercise expert Paige Waehner recommends a few cardio exercises you can try for your weight loss program:

  • Jump rope. Not only is jumping rope a great cardio activity, it is fun to do, too! It helps you burn up to 220 calories in just 20 minutes, and requires nothing except for the jump rope and a wide enough space to use it. You can even experiment on different moves, like jumping on one foot or lifting your knees higher after every jump.
  • Jumping Jacks. Doing this for 10 minutes burns about 100 calories, and you do not even need any equipment for it. Use it in a cardio circuit regimen or your regular workout to help boost your metabolic rate.
  • Jogging in place. Jogging in place can serve as a warm-up to more intense cardio exercises, or as part of a cardio circuit. You can even add this to your weight training program, as a transition from one exercise to another, e.g., squats to lunges.
  • Squat jumps. “Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs,” says Waehner. To do this, start from a squat position, jump as high as you can, then land on your feet and back to a squat position again. Include 30 to 60 squat jumps in your cardio workout for better results.
  • Bear crawl. Adding bear crawls to your cardio and weight training workouts helps improve your endurance as well as increases your heart rate. Squat on the floor, then slowly walk your hands forward into a pushup, then walk your hands back and stand. Growling like a bear is purely optional (but fun to do).

Reverse Crunch Burn Belly Fat

Proper Nutrition

Exercise is not enough to keep your weight down or to keep you fit and healthy.

It should always be complemented by a proper diet.

You can continue lifting weights or doing cardiovascular exercises all you want, but if you are not taking enough protein, your body cannot repair itself and you will end up with weak muscles instead of lean ones.

Consuming too few carbohydrates means less energy for your workout regimen, while consuming too much sugar may undo weeks from your 90 Days Body Transformation program.

Below are just a few reasons why a balanced and nutritious diet is important if you wish to keep your body healthy, fit, and sexy:

  • Proper nutrition keeps you healthy. A toned and sexy figure is useless if you are sick half of the time. Eating healthy food in the right amounts prevents different illnesses like coronary heart disease, stroke, and cancer.

According to “Diet and Health: What Should We Eat” by physician and nutrition researcher Walter Willett, a lot of people in the United States do not practice healthy eating habits, although studies have shown that the switch to an improved diet increases people’s ability to prevent serious diseases.

  • A healthy diet helps maintain a proper body composition. Popular Diets: A Scientific Review, written by M. Freedman, J. King and E. Kennedy and published in Obesity Results, claims that a diet that controls the amount of calories and other nutrients affects a person’s body composition positively. A good body composition is essential if you want to maintain your fit and lean look, and feel good inside as well.
  • Proper nutrition gives you energy. Carbohydrates are important in a diet because they are the main source of energy of the body.

Lean Muscle DietWithout carbohydrates, you will have no energy to do your exercises properly, which will cause muscle atrophy and give you gaunt-looking skin and muscles instead of healthy and lean ones. Make sure your diet will provide you with just the right amount of energy to get you through the day.

  • A healthy diet will help you recover quicker from fatigue and energy. Protein is important in repairing muscle tissues damaged because of fatigue, while vitamins and minerals ensure that your body metabolizes normally.

Also, if you get an injury during the course of your weight loss program, you will need proteins to restore your muscles to top condition at the soonest possible time.

A proper diet requires a balanced intake of proteins, carbohydrates, and other essential nutrients that your body needs.

NutritionExpress recommends the following for an ideal diet during your three-month regimen:

  • Half a gram to one gram of protein per pound of ideal body weight. Research shows that you should eat four to six protein-rich meals every day to keep your muscles lean and healthy. Great sources of protein are whole eggs, beef, and milk, as well as soy and other kinds of beans.
  • One to two grams of carbohydrates per pound of ideal body weight. If you want to concentrate on burning fat, limit your carb intake to this amount and make sure that these carbs are of the healthy kind. Sources of good carbs are brown rice, oatmeal, vegetables, and fruits. Bad carbs are found in pastries, soft drinks, and other junk food, and should be avoided as much as possible.
  • Fats should be 0.2 to 0.5 grams per pound of ideal body weight. NutritionExpress says, “Fat is necessary to make hormones and keep fat-burning enzymes.” Therefore, you still need to eat foods that contain healthy fat, but only in small amounts. These include fish, raw nuts and seeds, and vegetables. Unhealthy fats come from fast food like French fries and burgers, and food rich in trans fat or hydrogenated oils.
  • Ten to fifteen calories per pound of ideal body weight. To quote NutritionExpress again,

Diet Plus Dianabol = Great Muscle Mass

Aim toward the low side of calorie intake if you’re really serious about losing weight—just add a zero to your ideal weight to come up with your calories per day.

For building lean muscle, you’ll need to be around 15 calories per pound of ideal bodyweight, but you may need to go higher if you’re very active or have a high metabolism.

Below is a summary guide of the total nutrients a person needs per day.

Ideal Body Weight

100 lbs.120 lbs.140 lbs.160 lbs.180 lbs.200 lbs.

Proteins (grams)

100 g
120 g
140 g
160 g
180 g
200 g

Carbs (grams)

200 g
140 g
280 g
320 g
360 g
400 g

Fat (grams)

50 g
60 g
70 g
80 g
90 g
100 g



Cutting Stack Supplements

Aside from weight training, cardiovascular exercises, and proper nutrition, it also helps if you take additional supplements to keep your body healthy and in great shape during and after your 90 Days Body Transformation program.

Cutting packSome athletes or weightlifters take steroids, but these take too long and may not really give you the results you are looking for.

Cutting stacks are a great way to burn excess fat and maintain lean muscle mass without worrying about side effects that illegal or controlled steroids or supplements may have.

For example, Crazybulk Cutting Stack combines four products (Anvarol, Winsol, Testo-MAX, and Clenbutrol) to deliver excellent results when taken together— that is…

… promote fat burning, provide a boost in energy, maintain lean muscle mass, and sculpt your muscles and help you achieve a fit and sexy physique.

By following the recommended dosage for the premium cutting stack of your choice and taking it regularly, you can enjoy the results of your workouts better, and see the results of your Body Transformation program in three months tops.


To recap, losing weight is not enough to look (and feel) healthy and sexy.

You can try all sorts of crash diets or rigorous exercise regimens, but if you do not plan out your program well, chances are you will not only lose weight but your health as well.

By maintaining a balance between weight training and cardiovascular exercises during this program and then making sure you have proper nutrition and additional supplements like cutting stacks, your dream of achieving that lean, mean, and sexy body will cease being a dream and turn into a reality.

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