12-Week Fat Loss Body Transformation
12 weeks Body And Fitness, Posture, Core, Hormones, Transformation12
weeks women’s body transformation London before and after
12 week body transformation near me
Online 12 weeks weeks body transformation
The Body And Fitness You Want
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12 weeks women’s body fat transformation london before and after
Women’s Body transformation in 12 weeks
Weeks fat loss Body Transformation, London
female fat loss comes from good diet and great exercise programme and Balance hormones
WEMENS 12 WEEKS BODY TRANSFORMATION
12 weeks Women’s do you feel stressed and tired all the time? Do you find it difficult to lose weight, no matter what you try? Have you tried options like calorie counting or diets like Weight Watchers? Do you dread exercising and seeing what you look like in the mirror? Well, you don’t have to worry anymore because you’ve come to the right place to get the body and fitness that you deserve! At London, we use a holistic approach to get your body and mind back in balance with a caring and compassionate system that will help you believe in yourself. We help you get fit, lose fat and cellulite, and yes, even have fun with the process! You just need an expert with 26 years of experience to help you with your health goals.
10 WEIGHT LOSS TIPS GET LOSE WEIGHT
What we can you help with:
- Feeling uncomfortable with your body image?.
- Personalised diet plain.
- Low energy and low confidence.
- Lower back pain
- Stomach aches and pains.
- Unwanted cellulite.
- Not fitting into old clothes.
- Bad skin.
- Finding the right exercises excuse.
- No fad diet just best for you.
- worried about you wedding day.
We assess diet, lifestyle, exercise, hormone profile posture, and core strength through comprehensive testing. Once we have the test results, we start the transformation program with rapid results always achieved.
Here’s a free 7-day sample transformation diet plan designed to support a 12-week body fat transformation. It includes balanced meals for fat loss, muscle toning, and overall health, and can be customized for individual preferences and dietary restrictions.
General Guidelines
- Calorie Deficit: Maintain a slight calorie deficit (use online calculators to estimate your needs).
- Macros: Aim for a balanced intake:
- Protein: 30–40% (lean meats, fish, eggs, legumes)
- Carbohydrates: 30–40% (whole grains, fruits, vegetables)
- Fats: 20–30% (avocados, nuts, olive oil)
- Hydration: Drink at least 2–3 liters of water daily.
- Meal Timing: Eat every 3–4 hours to maintain energy and avoid cravings.
7-Day Transformation Diet Plan
Day 1
- Breakfast:
- 3 scrambled egg whites + 1 whole egg
- 1 slice whole-grain toast
- ½ avocado
- Snack:
- Greek yogurt (low-fat, unsweetened) with a handful of berries
- Lunch:
- Grilled chicken breast (100g)
- Quinoa (½ cup cooked)
- Steamed broccoli and carrots
- Snack:
- Handful of almonds (15-20)
- Dinner:
- Grilled salmon (100g)
- Sweet potato (½ cup)
- Mixed greens with olive oil and lemon
Day 2
- Breakfast:
- Overnight oats (½ cup oats, almond milk, chia seeds, and banana slices)
- Snack:
- 1 boiled egg + raw veggie sticks (carrots, cucumber)
- Lunch:
- Turkey or tofu stir-fry with brown rice and mixed vegetables
- Snack:
- Protein shake (low-carb, no sugar added)
- Dinner:
- Baked cod with roasted zucchini and asparagus
Day 3
- Breakfast:
- Smoothie: Spinach, frozen berries, almond milk, and 1 scoop protein powder
- Snack:
- Rice cakes with peanut butter (1 tbsp)
- Lunch:
- Grilled chicken salad (spinach, cherry tomatoes, cucumber, olive oil, and balsamic vinegar)
- Snack:
- Cottage cheese (low-fat) with a sprinkle of cinnamon
- Dinner:
- Beef or turkey chili (lean ground meat, kidney beans, tomatoes, and spices)
Day 4
- Breakfast:
- 2 boiled eggs
- 1 slice whole-grain bread
- Sautéed spinach
- Snack:
- Apple with almond butter (1 tbsp)
- Lunch:
- Grilled chicken wrap (whole-grain tortilla, hummus, and veggies)
- Snack:
- Edamame (1 cup)
- Dinner:
- Grilled shrimp with quinoa and roasted vegetables
Day 5
- Breakfast:
- Protein pancakes (made with oats, egg whites, and protein powder)
- Topped with Greek yogurt and berries
- Snack:
- Handful of mixed nuts
- Lunch:
- Grilled salmon salad with avocado and mixed greens
- Snack:
- Celery sticks with hummus
- Dinner:
- Turkey meatballs with zucchini noodles
Day 6
- Breakfast:
- Poached eggs (2)
- Sweet potato hash
- Snack:
- Low-fat cheese stick + a small orange
- Lunch:
- Grilled chicken with brown rice and steamed green beans
- Snack:
- Protein shake with unsweetened almond milk
- Dinner:
- Baked white fish with roasted Brussels sprouts
Day 7
- Breakfast:
- Smoothie bowl: Blend frozen banana, berries, almond milk, and protein powder; top with seeds and nuts
- Snack:
- 1 boiled egg and raw veggie sticks
- Lunch:
- Grilled tofu or chicken, quinoa, and roasted veggies
- Snack:
- Greek yogurt with a sprinkle of granola
- Dinner:
- Grilled steak or portobello mushroom with sweet potato mash
Additional Notes
- Adjust Portions: Tailor portion sizes to fit your specific calorie needs.
- Preparation: Meal prep in advance to stay on track.
- Flexibility: Swap similar ingredients (e.g., chicken for turkey, spinach for kale) based on preference or availability.
Would you like a grocery list or more options for specific dietary preferences (e.g., vegan, low-carb)?
Here’s a 12-week women’s body fat transformation workout plan London designed for free and suitable for all fitness levels. The program combines strength training, cardio, and core work to promote fat loss and improve overall fitness.
General Guidelines
- Duration: 4 days a week (adjust based on your schedule).
- Rest Days: Take at least 2 rest days per week; use one for active recovery (light stretching, yoga, or walking).
- Warm-Up: 5–10 minutes of dynamic stretching or light cardio before each workout.
- Cool-Down: 5–10 minutes of stretching post-workout.
- Progression: Gradually increase weights or intensity every 2 weeks.
Free 12 weeks Weekly Schedule
1.Monday lower body 2.Tuesday Upper body 3.Wednesday day off Friday day off 4.Saturday low body 5.Sunday upper body workout.
Workout Plan
Week 1–4: Build Foundation
Day 1: Lower Body & Core
- Bodyweight Squats: 3 x 12
- Glute Bridges: 3 x 15
- Step-Ups (onto chair/bench): 3 x 10 each leg
- Side Plank (each side): 2 x 20 seconds
Day 2: Cardio/HIIT
- 30-second sprint, 60-second walk (repeat 8–10 times)
- Cool down with a 5-minute walk.
Day 3: Upper Body & Core
- Push-Ups (modified or standard): 3 x 10
- Dumbbell Rows (or water bottles): 3 x 12 each side
- Overhead Shoulder Press: 3 x 12
- Russian Twists: 3 x 20 (10 each side)
- Bicycle Crunches: 3 x 15 each side
Day 5: Total Body
- Burpees: 3 x 10
- Deadlifts (use weights or household items): 3 x 12
- Dumbbell Thrusters (squat + press): 3 x 12
- Mountain Climbers: 3 x 20 seconds
- Plank Hold: 3 x 30 seconds
Week 5–8: Increase Intensity
- Add weights (dumbbells, resistance bands, or household items).
- Perform 4 sets instead of 3.
- Increase plank holds to 40–60 seconds.
Week 9–12: Peak Challenge
- Include supersets (perform two exercises back-to-back with no rest).
- Add more HIIT sessions.
- Push for maximum reps in each set while maintaining good form.
Additional Tips
- Diet: Pair this workout with a balanced diet high in lean protein, whole grains, healthy fats, and plenty of vegetables.
- Hydration: Drink at least 2–3 liters of water daily.
- Sleep: Aim for 7–8 hours of quality sleep each night.
- Track Progress: Take measurements and photos every 2 weeks to monitor changes.
Would you like additional details on nutrition or exercise demonstrations?
Here’s what we will focus on :
- Nutritional Metabolic profiling.
- Holistic Full body assessment.
- 12 organ cleanses.
- Workout recommendations.
- Constant reassessment to ensure goal setting.
- sports massage and energy healing.
- We get you ready for your big day
Here are 12 frequently asked questions (FAQs) about a 12-week women’s body transformation program in London:
1. What is included in the 12-week transformation program?
- Details on workout plans, nutritional guidance, personal training sessions, and progress tracking.
2. Is the program suitable for beginners?
- Explanation of how the program can be tailored to all fitness levels, including those new to exercise.
3. What kind of results can I expect in 12 weeks?
- Typical outcomes such as fat loss, muscle tone, improved strength, and better overall health.
4. How often will I need to work out each week?
- Frequency and type of sessions, such as strength training, cardio, or group classes.
5. Do I need to follow a specific diet?
- Information on personalized meal plans, dietary restrictions, and nutrition education.
6. Will the program help with weight loss and body toning?
- How the program addresses both fat loss and muscle definition.
7. Can the program accommodate injuries or medical conditions?
- Adaptations for individuals with injuries, chronic pain, or medical conditions like thyroid issues.
8. How is progress tracked throughout the program?
- Use of tools like progress photos, measurements, body composition analysis, and fitness assessments.
9. What support is available outside of training sessions?
- Access to trainers, online support, or community groups for motivation and accountability.
10. What should I bring to the sessions?
- Recommendations on clothing, footwear, and any personal equipment needed.
11. How much does the program cost?
- Pricing options, including payment plans or packages.
12. Is the program available in group or one-on-one settings?
- Options for personal training versus group classes and their respective benefits.
Would you like to explore specific details about any of these questions?
1. 12 Weeks Success Story: Scott changed my life
Scott has been my coach for 18 months online now and it has been a life changing experience. One that has changed me from a path of eating the wrong type of food, taking the wrong type of exercise and leading a stressful life that all made my body toxic: to one that has brought me to a place of optimal health and vitality. The changes that have occurred to my life have brought me to a place where I feel contentment and happiness and it is because of Scott’s support that I am here. Scott initially helped me with the support and guidance to get me through the initial stages of getting to know metabolic typing, following the six foundation principles and directing me in the right direction with exercise. There are particular methods used by CHEK professionals that have the most marvellous effect on body and mind. Scott guided me through the experience and showed me how to do this. The therapeutic relationship that occurs between client and coach is one that comes to a place of understanding and empathy. This was certainly the situation with Scott and he has the ability to transcend that of the everyday personal trainer in a way that shows his high level expertise and awareness as a Master CHEK Practitioner. As a Metabolic Typing Advisor Scott took me through the process of assessing my needs in relation to healing my gut by arranging specimen to be sent , analysis of results and ordering the correct supplements to help with this. He also helped me analyse my food intolerances. This process takes time and I continue to have consultations with Scott in order that the process continues. I have adrenal fatigue and it takes time to recover from this. Depression has been a considerable issue with me -which goes hand in hand with the adrenal fatigue. Thanks to Scott’s help in finding more deep rooted reasons for my depression and by using methods of dealing with, it has been addressed in ways conventional medicine has never been able to. The improvement so far has been considerable and I feel the difference has made my life so much more enjoyable. I was guided by Scott through different cleanses to detoxify my body. These cleanses have resulted in me feeling amazing and I realise that the commitment I have made through balancing my body chemistry with metabolic typing had to precede these cleanses – thanks to Scott’s help. It was all a step change process and you very often have to be patient to get there. There is no quick fix, cookie- cutter approaches to how Scott works and you have to make the commitment to do it this way. This is far more effective than the tablet popping, behaviour controlling methods endorsed by conventional medicine. Scott’s Shamanic background has helped me deal with the blockages that occur within my body and mind – particularly due to past trauma. He has used methods that have helped considerably so far and I will continue to see Scott for the purpose of getting through the blockages that remain trapped in my body. I have every faith that Scott can help me with this. My journey continues in the knowledge that Scott’s methods will work and I will achieve the dreams in life that I wasn’t by having and continuing to have a healthy, happy productive life. Thank you Scott Debbie Miller 1st August 2016
– Debbie Miller
Debbie Miller
2.12 Weeks Success Stories.
12 weeks Scott changed how I thought about my physical and mental selves
Find a Personal Trainer London
Scott has a solid knowledge of how the body works. He started with a 4-hour full body assessment to better comprehend why my back problem started. The evaluation was coupled with a 10-question survey covering past emotional events and diet/work environment questions. Scott has a tremendous energy about him and is dedicated 24/7 to fixing your issues. He focuses on strength and making you look better, and on a balanced diet and overall well-being to achieve a truly healthy body from the inside out. I highly
3. 12 weeks Success Story: I changed my approach to being healthy
Scott has been my personal trainer for over 7 months, and during this time, I have totally changed my approach to exercise, diet, and lifestyle. Consequently, I feel much better: I’m more active, healthy, and energised. Scott tailor-made the program to suit my needs by considering my specific injuries and personal ambitions. He frequently introduces new exercises and equipment to ensure that the training sessions are always engaging to further prevent the client from getting into a rut. Personal Training might seem like a significant expense, but it really pays off because you can rest assured that your technique is correct and you’re maximising the time you put in. Equally, having a personal trainer means you can’t skirt
Clare Reichenbach
4. 12 weeks Success Story: Motivating, knowledgable, and encouraging
Scott is an excellent trainer: he is motivating, encouraging, and knowledgeable. He always pushes me on to finish my reps or lift a heavier weight when I would have already given up long before that. Scott explains exercises to me and tells me which areas I need to work on and benefit me.
Scott is a sensitive trainer and has the unique ability to recognise when you are having a bad day and still successfully build your customised program accordingly. He is genuinely proud of you and the achievements that you make. He rewards you with praise and encouragement for your progress and effort, inspiring you to push yourself further. Scott is always hands-on with tips on diet, exercise, and health. He really enjoys what he does, and it is shown in his enthusiasm and knowledge- I found myself even spreading all that I have learned to others! I would recommend Scott to anybody looking for a personal trainer who is honest and firm, but friendly. Scott is easy to get along with, and, most importantly, he gets results.
– Sara Yadav
12 weeks Coach Persoane Trainer Scott Bryant
Working with Scott Bryant for your 12-week women’s body fat transformation could be an excellent choice due to his expertise and holistic approach. Here’s why:
1. Holistic Health Approach
Scott integrates physical training with holistic wellness, focusing not just on exercise but also on improving nutrition, sleep, energy levels, and overall well-being. This ensures a sustainable transformation beyond just fat loss.
2. Expertise in Pain Management and Rehabilitation
Scott specializes in addressing underlying physical issues such as shoulder, back pain, or injuries. If you have challenges that make standard workouts difficult, he can tailor a program to help you strengthen and recover safely.
3. Tailored Nutrition Guidance
He offers personalized dietary advice that aligns with your fitness goals, hormone health, and any specific conditions (e.g., thyroid issues). This ensures that your body fat transformation is supported by optimal nutrition.
4. Results-Oriented Approach
Scott designs structured programs focusing on realistic and achievable results. Over 12 weeks, he can help you reduce body fat, improve muscle tone, and boost overall energy.
5. Comprehensive Progress Tracking
Through regular assessments, Scott monitors your progress using tools like body composition analysis, fitness testing, and even mood and energy tracking. This helps you stay motivated and accountable.
6. Experience with Women’s Fitness
Scott has experience working with women of different ages, fitness levels, and health backgrounds. His understanding of how women’s bodies respond to exercise, nutrition, and stress makes him well-suited to guide you effectively.
7. Supportive and Motivating Environment
Working with Scott means having a coach who encourages and pushes you to reach your full potential. His positive approach can help you stay consistent and motivated throughout the 12 weeks.
8. Expertise in Corrective Exercise
If you have posture or movement issues that could hinder your workouts, Scott can incorporate corrective exercises to enhance alignment and performance.
9. London-Based Accessibility
Located in London, Scott offers the convenience of in-person or hybrid training (in-person + virtual sessions), making it easy to fit sessions into your schedule.
10. Proven Success Stories
Scott has a track record of helping clients achieve transformations through personalized training and lifestyle coaching. His client testimonials highlight his ability to deliver results.
11. Focus on Long-Term Habits
Beyond the 12-week transformation, Scott emphasizes building habits that support ongoing health and fitness, so you maintain your results long-term.
12. Specialized Support for Thyroid and Hormonal Health
For women dealing with thyroid-related weight issues or hormonal imbalances, Scott’s tailored programs address these challenges effectively, combining specific exercises, dietary strategies, and stress management techniques.
Would you like help reaching out to Scott Bryant, or do you need more details about his specific training methods? Call Scott on 07841144878 to book in your 15 min chat with him.
*DISCLAIMER – Results may vary from person to person.
Easy:
Book a discovery call with Scott Bryant
Train in Battersea, Central London, or online
Tailored hypertrophy programs, mobility + nutrition coaching included
www.activebryantsystems.com