It started in September

I’m not sure I like the concept of quick-fix diet and exercise programmes. I think they offer people a way to punish themselves, and I don’t think they’re a sustainable thing to keep up once they’re finished. Sure, they get results. But I’m not sure I like the journey they take someone on, nor the (psychological) destination they often lead someone to.

However, late last year, I agreed to take part in a body transformation experiment. I did it for a number of reasons. I was curious! I had a genuine willingness to learn. I guess I was (just about) willing to be proven wrong too… Although I’ll admit, I probably went in, searching for evidence to back up my beliefs. Whatever, you can be certain I went in with my eyes open!

Project HB's Body Transformation Review

Despite the fact that I think these transformations are physically achievable, I do think they’re a short term solution; and I think they should incorporate lessons in how to build a longer term love for your body, while you’re doing all the weight loss and exercise stuff.  I think this would make them more successful, for two reasons actually…

Firstly, a foundation of self-love and self-respect is very important because I do wonder if there’s a web of body-hatred and low self-esteem that fuels a lot of participants to do these programmes.

Secondly, only when you love and cherish your body, are you intrinsically motivated to look after it. And only then will you have a realistic chance of maintaining your fitness and health, once the programme’s over.

Project HB's Body Transformation Review

But hey, I must be growing up, because I understand not everyone thinks like me, and people are motivated to get fit in different ways. Some people want the kick up the arse these programmes offer, and perhaps these people are looking at me, wondering why I’m making so many excuses about working hard.

Time to actually try the thing I’ve got so many opinions on. Time for my transformation!

Project HB's Body Transformation Review

A question of self-esteem

My body transformation meant 12 weeks of resistance (weight) training, conditioning and tracking my calories and macros (ratios of carbs, fats and proteins). My aim was not to exceed 1450 calories a day (nope, that’s not a typo). It required dedication, and it required me to really open my mind.

My trainer knew my worries and was dedicated to helping me get over emotional hurdles in those first few weeks. I’ve realised that, in the beginning, I was turning up for training feeling reluctant and low in confidence. My attitude reflected this.

At the end of week three, I ended up crying between sets. My trainer and I had a chat, and he adjusted things to make them less intimidating. I was grateful for his willingness to adapt stuff to keep me focused on completing the experiment.

I had gone home that night feeling rubbish, and realised I had two choices: stop the experiment now, or carry on and give it 100%. I decided to go with the latter. I wanted to learn. And I just needed to believe in myself a bit more.

Project HB's Body Transformation Review

From then, I stopped defaulting to the shy kid that lives in my head (like I always do when things get difficult). I’m an adult!! I’m sick of feeling so scared all the time. So I dusted down my self-esteem and marched back to the gym for weeks 4-12. I was ready to give it a damn good go.

My changing body

Training got harder and harder – reps, sets, weights and sessions a week all increased. I really learned the importance of my core. My strength improved and my muscles seemed to get larger and more defined. This might have also been due to the fact that my layer of body fat was decreasing as I was keeping my calorie intake low. So, my muscles were becoming more noticeable with less fat to hide them!

Project HB's Body Transformation Review

My body definitely changed shape and size. I had slimmer legs, a flatter, more defined tummy, back, shoulders and arms. I felt lighter and stronger, and I felt healthy.

The experiment finished a little early, as the final week fell between Christmas and New Year, and I decided to give myself a break and not be in the gym 5 times during Christmas week… because I’m a normal human.

I also don’t have any comparative before and after stats for you either. So – my results are based purely on how I felt and what I could see in the mirror!

The verdict’s in

My verdict on the experience and the results are interesting because they aren’t clear cut. On the plus side, I certainly finished feeling positive within myself in terms of how I looked, and how strong I got.

I realised three important things throughout the experience which have helped me decide that I won’t ever doing another “quick transformation” style programme in the future. It was a fantastic experiment to learn from, but it wasn’t for me. And here’s why…

Project HB's Body Transformation Review

1.  These programmes work – but you have to work!

It’s true – my body was different at the end. So a transformation definitely took place! But I had to work my ass off for it.

And that’s the thing with the pursuit of the “perfect” body – it requires 100% dedication. That means 100% accountability for the food you’re eating and almost 100% of your spare time spent training, or recovering from training. That just doesn’t feel like the sort of normal life that most people lead. The frequency and intensity of sessions each week stressed me out, and made me horrible to live with. That wasn’t a pay off that I felt was worth a drop in dress size.

If you’re considering a transformatiom like this, then decide how much you want to change, and work out whether you’re willing to do what it takes to get you there.

If you’re willing to give what your goal requires of you, then that’s cool! But if what you need to do to achieve your goal, isn’t in sync with what you’re prepared to do, then you need a rethink. What are you willing to sacrifice? Here I’d recommend a little see-saw to help you work out what you’re prepared to sacrifice vs the results you want. Don’t be afraid to challenge yourself to reach a goal! But don’t set yourself up for failure either.

For me, a balanced see-saw includes thinking about what I eat in moderation, going to the gym 4 times a week if I can, enjoying cake, never using scales, and making sure I get plenty of rest. I know this will never result in a rock hard, lean, size 6 body. But I’ll be happy and I’ll have a body I feel confident and comfortable living in.

Project HB's Body Transformation Review

2. Are you mentally prepared?

I knew what I was letting myself in for (just about!) and I also knew that I was going to relax at the end of the programme, over Christmas.

A few times over Christmas though, my body-transformation brain definitely took over and I started to panic about my potential muscle loss or fat gain. These thoughts chipped away at me a bit and, at times, flared up my anxiety.

I did regain some weight over Christmas. If I was in a different place in my head, this had the potential to upset me and dent my self-esteem. It did knock my confidence a little if I’m honest, but I got good at catching my thoughts and stopping them!

I can definitely see how a negative thinking pattern about my regular, healthy body might have spiralled into a negative place, after almost 12 weeks of training my brain to believe my body was “bad” before and “better” now. I didn’t want it to get “bad” again, did I? (This was a really weird one, because I liked my body a lot before I started!)

So, think before you sign up to track, measure and obsess over stuff like how you move and what you eat. Be honest with yourself – is this the right programme to make you feel positive and motivated to carry it on? Will your body changes affect you positively, or will you slip back into old habits? And will these old habits leave you feeling negative and depressed because you couldn’t maintain the “better you”?

Project HB's Body Transformation Review

3. It’s actually about week 13

None of this was easy, but having an excellent, dedicated trainer by my side and support from the gym made it achievable. Having a personally high motivation to exercise made the whole process easier. Doing this in the place I worked, made this easier still. So week 13 saw me positively incorporating my new-found knowledge into my active lifestyle.

BUT…. If you’ve never set foot into a gym before, and you decide to do one of these, just visualise what the week, and indeed that year after the whole programme is “over”, will mean for you. Should you be looking for something that will improve your health while also addressing what’s going on in your head?

Project HB's Body Transformation Review

Final thoughts

Girls, listen up. A body transformation should only be taken if your goal is to transform your body. Only sign up to a fat-loss programme if you want to decrease body fat.

If actually, your self-esteem or perceived body image is low, then realise that’s the main issue making you hate on your body. You should be asking yourself if a body transformation is actually going to fix the thing that needs attention.

If you just blindly assume that changing your body will make you feel better, then you might be setting yourself up for short-term “success” but longer term failure.

The future for me

These transformations will work for some, and not for others. I’ve learned a lot, I’ll use this new knowledge to train my clients when I’m qualified, and I’m incredibly grateful for the experience and perspective it’s given me.

But I think body transformations and I will part ways here. For me, it’s back to fun classes that leave me weak with laughter…. instinctive food moderation over calorie counting…. no more scales… and my beloved cardio will return!

The only real change will be a few more weights in the mix now. I like being strong!

Project HB's Body Transformation Review

8 Comments on “BLOG: 12 Weeks to a Better Body?

  1. LOVE THIS! I reeeeally want abs and shit but I also really like cake, so I guess that’s goodbye to the abs! I run, cycle and lift because I love the way it makes me feel, the things I realise I can achieve. I’m not sure measuring, weighing and counting calories and macros would make me happy in the long run. My husband would hate me too!

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    • Thank you so much Tess!! I felt a bit like I was saying “hey, be lazy and sack off the hard work!” Which I definitely wasn’t… but thought I might get some stick for…. so I’m glad it’s come across how I meant it :) fitness is about so much more than 12 weeks IMHO. It’s a lifestyle and it shouldn’t be a lifestyle that feels like daily punishment. Xx

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  2. I think you came to a good conclusion at the end :)

    Lots of people have such clear visual ideals as to what they want their body to look like but I always wonder WHY?? – Just exercise, enjoy the process and see where your body takes you!

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    • Thank you! It is the feeling of exercise for me, not the result, and always will be. I know I could help clients reach a goal in the future but I will always always make sure they’re doing it with the right reasoning. Otherwise, WHY?!????

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  3. I loved reading this and I could relate to everything you said. You see, when I turned 30 a few years back I decided to embark on 10 weeks to the ‘best body ever’..
    Okay, so there was NOTHING wrong with my body, I was starting at 9st 10lbs and 18% bodyfat (I’m just shy of 5’7) but in my crazed mind-set I needed to change that. I carb cycled, dropped to 1,750 calories on some days and counted every.single.calorie. Sure, I lost a few lbs and had the start of some visible abs but I was obsessed, I was driving my partner mad and he thought I was looking boyish.
    All I feel now is sadness that I couldn’t see how great my figure was, that I was healthy, that I could run, lift, breathe and smile! I’ve put on almost a stone of weight during this last year, but I eat all the tasty food, I don’t count calories, I run slowly and enjoy the company of my friends whilst I run, I lift more weight (because I have the energy), my boobs and butt have got bigger and some days it makes me feel darn good.
    I looked at your figure in all of the pictures and think that you are in bloody fantastic shape. If I’m being honest, I’ve nothing against those who work extremely hard for ripped bodies (I admire them, because it is EXTREMELY hard) but as a 30something woman size 10/12 is the future for me…

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    • Oh I am reading this nodding furiously!!!! So much yes. I was working towards what is seen as “better” but half way through it hit me “by whose standards?” I got told by my trainer at one point that if we cycled my training and nutrition for 2 years I’d be so ripped and shredded and I was like “I’d be a ripped shredded 34 year old after TWO YEARS OF EFFORT AND NO CAKE???????” so it really is all down to what someone wants to be as much as it is what they’ve got the potential to be. Xxx

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  4. This is a great article, I embarked on a 12 week strict training & nutrition plan once & whilst I lost weight/body fat & was probably in the best shape I’ve ever been in I was miserable by the end. And it only took a few days of normal eating to lose some of the results. I’ve now found a healthy balance, I still Train & eat well in the main but I also enjoy all the food, and don’t feel I need to be in the gym 6 times a week. I’ve gained weight but I’m happy!

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    • This is exactly it Rachel!!! And you’ve managed to sum up what I was trying to say in the article in about 1600 less words too, hah! Xxx

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