Is Kris Gethin’s 12 week body transformation a good program for a novice?

Asked by: Phillip Rogers

How can I build muscle in 12 weeks?

Day 1 Arms/Abs:

1. Exercise Ball Crunch: 20 reps, 2 sets.
2. Flat Bench Lying Leg Raise: 12-15 reps, 2 sets.
3. Jackknife Sit-ups: 10+ reps, 2 sets.
4. Hammer Curls: 8-12 reps, 2 sets.
5. Seated Overhead Dumbbell Tricep Extension: 8-12 reps, 2 sets.
6. Barbell Preacher Curl: 8-12 reps, 2 sets.
7. Tricep Pushdown: 8-12 reps, 2 sets.

Can you change your physique in 4 weeks?

Is it possible to transform your body in 4 weeks? Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise.

How many pounds of muscle can you gain in 3 months?

Stuart Phillips, Ph. D., who has conducted many of these studies at McMaster University in Ontario, says he expects the average subject to gain 4 to 7 pounds of muscle in three months.

How can I build my body in 3 months?

To start your weight loss or fat loss journey, you need to create a calorie deficit by simply eating below your maintenance calories. For example, if your calorie deficit is 2000, then you need to eat around 1700 to 1800 calories per day and slowly you can reduce your calories to 1500.

How much can your body change in 2 months?

Two Months to a Better Body



Aim to take in 500 fewer calories each day than you burn and you’ll likely lose 1 pound per week, or 1,000 fewer calories daily for a 2-pound loss. Avoid lowering your daily intake past 1,200 calories, which puts your health at risk.

How many weeks does it take to transform your body?

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How long does it take to transform your body to muscle?

Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing,” says Haroldsdottir.

Are newbie gains real?

Newbie gains is something that people new to exercise will likely experience when they’re first starting. Shows likeThe Biggest Loser demonstrate how newbies can experience rapid weight loss shortly after starting training. But, newbie gains is related to more than just weight loss.

Can U Get Ripped in 3 months?

In order to get ripped in three months, you’ll have to focus on your training as well as your diet to change your body composition and get the results you’re looking for. Typically, if you’re looking to get ripped, your goal is to lower your body fat percentage to allow your muscles to become more visible.

How can a beginner build muscle?

Grow outside of the gym. They don't grow when you work out working out is the stimulus. To get your body increasing protein synthesis. So you build muscles.

How fast can a beginner build muscle?

True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen.

How much muscle can a beginner gain in a month?

2-4lbs

For most beginners, gaining 2-4lbs of muscle per month is a realistic rate of muscle gain. More advanced lifters should aim to gain 1-2lbs of muscle per month, as research has shown slower rates of muscle gain the more advanced a lifter becomes.

What should a beginner eat at the gym?

Ideally, fuel up two hours before you exercise by:



Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

Should beginners go to the gym everyday?

How much should a beginner workout? As a beginner, you only want to begin working out 1-3 days a week. It is important to provide a chance for your body to adapt and adjust to the new routine. Focus on full-body strength training that starts slow and ramps up over time.

What should not eat after workout?

20 Foods You Should Never Eat After a Workout

• Smoothies From Pre-Made Mixes.
• Spicy Foods.
• Soda.
• Heavy Proteins Like Steak.
• Fatty Foods.
• Chocolate.
• Fast Food.
• Simple Carbs.