Today we are going to talk about Joana Félix’s fantastic transformation. She is 36 years old, 170cm. When she started working with us, Joana hadn’t trained for quite a while, with it being almost a new beginning in her training “career”.

RELATED: CAROLINA BOTO’S 12 WEEK TRANSFORMATION!

On her 5th week of coaching, Joana was bitten by a dog on the arm, which stopped her from training her upper body. Quitting? Not an option. We elaborated a workout programme that focused on the legs and abdominal muscles so that Joana could continue the fight!

Here is what we did:

• Joana started her journey weighing 69kg, so her intake started at 1800 daily kcal, with no macro-nutrient restrictions, along with a higher calorie day at the end of the week where she consumed 3200kcal. Dedicated as she is, Joana did an extremely impressive first week, having consumed her daily macro-nutrient targets almost perfectly. Already, this was promising to be an amazing transformation.
• By the end of her 4th week, Joana was weighing an average of 68.2kg. If we compare this to her initial weight, the descent wasn’t huge. But physically, the diferences were already mind-blowing. We carried on, changing her macros to: Protein: 155g; Fat: 50g; Carbohydrate: 160g, plus two higher calorie days: Protein: 155g;  Fat: 75g;  Carbohydrate: 300g.
• By the end of her 6th week of coaching, Joana was fully recovered from her injury and went back to training upper body as well. Her weight average by the end of this week was 67,02kg, while still consuming the same macros as she was on her 4th week!
• If we look at the results after the 10th week, progress is still very visible. Joana now weighed an average of 65kg. Here, at the end of her 10th week, we introduced some HIIT cardio. 4 rounds of sprint, 3-4 times per week after her workout, in order to maximize Joana’s progress until the end of the challenge.
• Do you want the truth? In her last week, the 11th, Joana had her doubts regarding this coaching programme. Was this the relationship she wanted to have with food? Having these doubts on the last week of the challenge was far from ideal. Still, Joana sent us her final pictures in order to showcase her fantastic work.

In our Team, just like we did with Joana, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

The results speak for themselves.

After having those doubts, Joana decided to carry on with her journey with us and is now subscribed to another programme, having renewed after the end of her Summer Shape Programme. She is still fighting harder than most to achieve her goals!

We are now in a Reverse Dieting phase so that Joana can gain as much muscle mass as possible in order to increase her metabolism, which will aid her in a future fat loss phase.

RELATED: 5 REASONS TO TRAIN WITH YOUR BETTER HALF!

We share with you Joana’s testament regarding the importance of our team throughout the process of her transformation:

“Hello, my name is Joana and I am 36 years old.

Since I was a mother 7 years ago that I became interested in all things related to fitness and well-being. Conventional diets prescribed by nutritionists, Paleo, Low-Carb…I followed many an approach. The same applied to training: Group Classes with a little weight training in the mix, running and a few months of Crossfit. The truth is that none of the situations lasted.  Whether it was due to the diet being excessively restrictive, or that it was unsustainable (food compulsion), or even because there wasn’t constant professional attention that ensured I followed the training+nutrition programmes properly. That is why there was a real commitment on my behalf to strictly follow the workout programme.

With all of this going on, my weight was unstable, having the so called yo-yo effect, varying around 10kg from phase to phase. That was until last August where I, with no rules in my diet whatsoever and not having trained for around a year, got acquainted with Team Transformerz’s page, having been very impressed with their work, especially  a particular transformation, Eunice Rosado’s one. I contacted them and their answer did not take long. I started the programme with them, in the Summer Challenge regime on the 8th of August. I couldn’t be happier. I have been coached by Sebastian and I have nothing but wonders to say. From the speed at which I was contacted, to the customization of the workout programmes and macro-nutrient goals, also having great psychological support with encouragement words when needed, which is absolutely key in this type of coaching programme. At this point I am half way through the challenge and, more important than the weight drop, are the results I see in myself. Less volume, greater tone and definition and also something that us women hat, less cellulitis. Of course there are no miracles, you have to be disciplined, follow the instructions you are given (especially regarding macros). But the trith is that it’s just as they say: that task doesn’t have to be worse that it already is. With their support, I felt no hunger nor cravings. I have been eating what I truly like and been allowed some “off” meals, which help me very much, psychologically. Also regarding training, I have finally begun to enjoy it, instead of going as an obligation. They are not excessively long workouts, with long cardio sessions. Short and effective, just like I want them, which allows me to fit them in during my lunch hour.

Finally, I could not lose the opportunity to thank Sebastian for all the support he has given me, as well as the rest of my group. Yes, I am doing this alongside two of my friends (you know who you are).

So, in conclusion, in you don’t feel good about your image and really want to change, contact these guys. They know (really well) what they are doing, you will not be disappointed. Once again, thank you!”

Now we will carry on with our work and give Joana her dream body!

Thank you for your dedication!

We introduce João. When he started the challenge, João weighed 77,5kg, and his goal was to gain muscular definition.

RELATED: 5 REASONS TO TRAIN WITH YOUR BETTER HALF!

Our approach throughout these 12 weeks was the following:

• His initial macros were: Protein:145g; Carbohydrate: 270g; Fibre: 25 to 40g; Fat: 55g.
• After 5 weeks, João was weighing an average of 74,14kg, incredible progress, given the time period. As you can see from the pictures, even though it was a decent drop in weight, João hardly lost any muscle mass, appearing to have even more muscle than when e he started.
• By the end of his 10th week of coaching, João was still weighing 74kg, but his body was completely transformed. We believe that João has a rare metabolism, which helped him a lot during this phase, allowing him to gain muscle mass even though he was in a caloric deficit. This week his macros changed to: Protein: 145g; Fat: 59g; Carbohydrate: 220g.
• João ended the challenge, after 12 weeks, weighing an average of 73,8kg and a truly amazing physique. We were amazed with his work ethic and dedication, but more so with the results he presented.

Estamos agora já numa fase de aumento calórico para ajudar o João a maximizar os seus ganhos musculares. 

As usual, the results speak for themselves. Thank you João, for all your hard work and devotion.

We present to you today one of the contestants on our Summer Challenge: Marina Rodrigues, 29 years old, 63kg. She had been training for around 4 years already, having achieved a huge fat loss transformation, having lost 23kg.

RELATED: JOÃO RODRIGUE’S 4 WEEK TRANSFORMATION!

Despite all the weight she had lost, Marina wasn’t able to achieve the muscular definition she desired. After having a baby, she decided to get in touch with us.

Here is a brief summary of how we approached Marina’s transformation:

• We started with 1800 daily calories with no macro-nutrient restrictions, plus an extra calorie day at the end of the week where Marina consumed 3200kcal.
• After one week, Marina was heavier, weighing 63,2kg. But, she wasn’t worried and carried on following our indications. Here here macros changed to: Protein: 150g; Fat: 46g; Carbohydrate: 165g, plus two extra calorie days instead of one: Protein: 150g; Fat: 60g; Carbohydrate: 315g.
• After 4 weeks, Marina was already weighing 60,8kg. As you could expect, we maintained her macro-nutrient intake, since she was progressing so well.
• Her weight average by the end of her 7th week was 60,5kg. Here, Marina wasn’t losing much weight, but the truth is that her definition was improving every week. Here we introduced some High Intensity Interval Training, some sprints at the end of her workouts.
• By the end of her 12th week of coaching, Marina was weighing 58,5kg, while eating the following macros: Protein: 150g; Fat: 46g; Carbohydrate: 140g, plus the two higher calorie days: Protein: 150g; Fat: 60g; Carbohydrate: 200g.

As you can see, Marina did have to undergo some caloric restriction. But the truth is that she is still eating a good amount and doesn’t have to do endless hours of cardio to continue to improve.

In our Team, just like we did with Marina, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

We will soon proceed to a higher calorie phase in order for Marina to gain some aditional muscle mass and increase her metabolic rate.

RELATED: INSULIN AND FAT LOSS?

Obrigado Marina! Boa sorte no desafio!

To get to know our work methodology in order to find out what you need to do to get started on your own transformation, get in touch with us through our Contacts page.

It is with great pride that we share the incredible transformation of our client Maria with you today.

Our approach during these 12 weeks of coaching was the following:

• Maria started weighing 62,3kg, consuming 1600kcal per day.

• In just 4 weeks, she was already weighing an average of 61,06kg, and presenting a condition far superior to the one in which she had begun. Her macros changed to: Protein: 125g; Fat: 45g; Carbohydrate:160g, plus two higher calorie days: Protein: 125g; Fat: 60g; Carbohydrate: 280g.
• By the end of her 9^th week of coaching, Maria presented an average of 59,84kg, something incredible, seeing as she was able to maintain all of her muscle mass and lose quite a lot of body fat. Here we changed her intake to: Protein: 125g; Fat: 45g; Carbohydrate:140g, plus two higher calorie days: Protein: 125g; Fat: 60g; Carbohydrate:200g.

In the grand finally, the end of her 12^th week of coaching, Maria weighed an average of 59, 06kg. Truth be told, the amount of weight lost wasn’t very much. But the improvements in her conditioning? Incredible.

Carolina, 38 years old, 164cm, 75kg.

When Carolina started this jorney with Team Transformerz, she had already been training Crossfit for 2 years. But in the meanwhile, Carolina became a mother and her weight shot up from 67 to 75kg. Here we show how we helped Carolina reverse this weight gain!

RELATED: AVOID THE MOST COMMON TRAINING MISTAKES!

The approach we followed throughout these 12 weeks was:

• Starting off with a daily 2200kcal intake, with no macro restrictions whatsoever, plus a higher calorie day where Carolina had to consume 3600kcal, also without any macro-nutrient restrictions, so that she could get used to calorie counting.
• In just 4 weeks, Carolina was already weighing 72,5kg, having made extraordinary progress since the start, complaining that we prescribed too much food! So, we changed her macros to: Protein: 160g; Fat: 54g; Carbohydrate: 160g, plus 2 higher calorie days: Protein: 160g; Fat: 80g; Carbohydrate: 290g
• By the 8th week, Carolina was already unrecognizable, weighing na average of 70,97kg. The truth is that, in this 4-week period, her weight didn’t change significantly as it did during her first 4 weeks of coaching. But, her conditioning changed immensely, having gone from a 93cm waist to an 86cm waist. We changed her macros once again to: Protein: 160g; Fat: 54g; Carbohydrate: 150g plus two higher calorie days: Protein: 160g; Fat: 77g; Carbohydrate: 240g.

Carolina, just like we wanted her too, ended her challenge, 12 weeks after she had started, weighing an average of 67,97kg, a weight that was very close to the one she had before her pregnancy.

The journey wasn’t Always easy, but Carolina persisted and never gave up. Her motivation really is praise-worthy, just as her work ethic.

A little extra: Carolina decided to continue this journey with us, having renewed her subscription, now to our 24-week Total Body Recomposition Programme. The pictures below show her condition after 20 weeks.

Now, after 34 weeks of coaching, Carolina presents these amazing results:

RELATED: NUNO SANTO’S 12 WEEK TRANSFORMATION!

We remind you that throughout the whole of this process, Carolina didn’t do a single cardio session. We resourced only to adequate nutrition and consistent weight training sessions.

In our Team, just like we did with Carolina, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

To get to know our work methodology in order to find out what you need to do to get started on your own transformation, get in touch with us through our Contacts page.

We are here once again to share yet another amazing transformation! David Pereira! David subscribed to our 16 Week Summer Shape Programme. He had been training for a good few years, but he experienced great difficulty in packing on muscle mass.

As you can see from his initial pictures, our client displayed some excess body fat. So, we adopted a fat loss strategy for the initial phase, so that we could guarantee a good starting point for a lean bulk, leading to increased muscle mass.

RELATED: CLARA PÁDUA’S 12 WEEK TRANSFORMATION!

It’s important to refer that, just like in all our coaching programmes, our approach was progressive and envisioned sustainability and our client’s well-being. We always strive to create small and progressive caloric deficits.

We can also add that only after the 8^th week of coaching did we introduce dome HIIT cardio sessions, in order to decrease the deficit that we would need to create via food restriction. This way, Bruno was able to eat many more calories and still lose body fat.

So, in our coaching programmes, both caloric deficits via food restrictions and cardio are paired so that when we get to a point where it isn’t feasible to lower the caloric intake any further, we can add some HIIT cardio sessions to guarantee further progress, without our clients having to train as if they were going to compete in a marathon.

So, we started this journey off with a daily intake of 2000kcal (Protein-145g; Carbohydrate-230g (Fibre-25-40g); Fat-50g), plus an extra high calorie day at the end of the week, which combined with the remaining 6 days provided a daily average intake of 2200kcal. In this phase, not only did David start out losing weight very steadily, but he was also able to gain strength and improve his performance during training.

After 12 weeks, David has gone from weighing 72,2 to 71,1kg. But, he went from an 80cm waist to a 74cm waist! These are the types of transformations we encourage, where not only fat is lost, but strength is gained!

David’s caloric intake is still high, considering the amount of progress that he has made and the fact that he is already in his 12^th week of coaching (Protein-150g; Carbohydrate-150g (Fibre-25-40g); Fat-50g). We still keep the high calorie day at the end of the week.

At this point, David is about to end his Cut and will soon start a Reverse Dieting process, leading into a Lean Bulk!

To get to know our work methodology in order to find out what you need to do to get started on your own transformation, get in touch with us through our Contacts page.

Here we are, once again, to share another of our amazing transformations, done by our client Clara Pádua. Clara started her journey with us weighing 59kg.

RELATED: MANUEL’S (38 YEARS OLD) 16 WEEK TRANSFORMATION!

Our approach throughout these 12 weeks was as follows:

• Clara’s initial daily intake was 1800kcal, with a high calorie day at the end of each week where she consumed 3200kcal, with no restrictions in terms of macro-nutrient split.
• From the second week onwards, a macro split was introduced, having started the following way: Protein: 145g; Fat: 49g; Carbohydrate: 195g, plus 2 high calorie days: Protein: 145g; Fat: 56g; Carbohydrate: 340g
• By the end of her 5^th week working with us, Clara weighed an average of 57,33kg, which was great for someone who was in so good a shape as Clara was.
• Incessantly following our instructions, Clara made it to her 9^th week of coaching now weighing an average of 57,7kg. Even though her weight average was higher than at 5 weeks, her condition was better than ever, being now more toned and defined.

Today is a great day to share Bruno’s transformation. So here you have it!
Bruno subscribed to our 32 Week Total Body Recomposition Programme, where he achieved these jaw dropping results in half that time.

RELATED: NATAMY’S 16 WEEK TRANSFORMATION!

• Here is the summary of our approach for your kind perusal:
  • Bruno started this programme weighing 80,6Kg and measuring 93cm around his waist. His initial macros were: Protein-130g; Carbohydrate-245g; Fat-50g, with a day where he consumed an extra 1400kcal.
  • After only 4 weeks, maintaining these macros, he was already weighing 76,3Kg and measuring 84cm around his waist.
  • By the end of this 16-week period, Bruno presented a new low weigh in of 70.4Kg and only 71cm around his waist
  • After 18 weeks, Bruno has already started a Reverse Dieting process where he is already eating more than he was initially. His macros now are: Protein-140g; Carbohydrate-300g; Fat-50g.

  
  

Bruno revealed great dedication and autonomy throughout the whole period for which we have been coaching him. He was able to lose a jaw-dropping 10kg and 22cm around his waist in only 16 weeks! Thank you, Bruno, for your dedication.

In our Team, just like we did with Bruno, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

To get to know our work methodology in order to find out what you need to do to get started on your own transformation, get in touch with us through our Contacts page.

Once again, we are here to share a transformation of which we are proud, done by one of our most dedicated clients, Natamy!

Natamy subscribed to our 16 Week Summer Shape Programme, along with her husband. She had a very active and athletic past, but life went on and she got married and started working, ending up inevitably gaining excess body weight.

RELATED: PEDRO’S 16 WEEK TRANSFORMATION!

As you can clearly see in the initial photographs, Natamy was carrying some excess body fat, associated with a sedentary lifestyle and some unhealthy dietary habits. Our client deeply desired to transform her body back to what it had been. So, we adopted a fat loss strategy allied with a muscle strengthening protocol.

Since Natamy had not worked out for a few years and had quite a bit of excess body weight, she was able to put on some muscle and lose body fat at the same time, since we paired a slight caloric deficit with weight training sessions.

Just like in the rest of our coaching programmes, our approach was progressive and always envisions sustainability and our client’s well-being throughout her journey with us. We always strive to implement small caloric deficit and slowly progress into a more significant one.

We must refer that only from the 5^th week onwards, only because our client liked it very much, did we introduce some HIIT cardio sessions into her routine (two weekly sessions). This way, we were able to allow a greater caloric intake while still maintaining a caloric deficit.

RELATED: HOW TO MANAGE HOLIDAY WEIGHT GAIN?

Here is the summary of Natamy’s process:

• We started Natamy’s daily caloric intake at 1600kcal, with an extra high calorie day at the end of the week where she ate 3000kcal. This added up to a 1800kcal daily average intake per week. With these values, we were able to watch Natamy’s body change almost immediately. As the weeks went by, not only did she lose weight, but also increased her performance exponentially.
• After 12 weeks, her caloric intake is still the same. Adjustments were done to her workout programme and cardio sessions were added. Natamy is undergoing an incredible transformation, having lost 10kg and 20cm around her waist already! We are very close to the end of her coaching programme but progress never ceases to be made.

We want to thank Natamy for the dedication and commitment that she has given us and also for allowing us to share her transformation with you! We are sure that she will continue to progress and reach the goals she sets for herself!

We are proud to present our client Teresa’s transformation. She is 32, 160cm and weighed 56kg.

The journey began with 1600kcal, without any restrictions in terms of macros, plus one day at the end of the week where Teresa consumed 3000kcal, also without any macro restrictions.

RELATED: JOÃO’S 12 WEEK TRANSFORMATION!

Once the first week, the adaptation week, was done, we moved on to the following macro split:

Protein: 140g; Fat: 43g; Carbohydrate: 174g; Fibre:20-60g

2 high calorie days: Protein: 140g; Fat: 60g; Carbohydrate: 320g; Fibre:20-70g

After 6 weeks of coaching, Teresa’s weight was practically the same, but her body composition was quite different. She had gone down to 55,4kg.

After 12 weeks, her weight was still without significant change. Her average week weight was 54,76kg.

Her macros were:

Protein: 140g; Fat: 43g; Carbohydrate: 140g; Fibre: 20-60g

2  high calorie days: Protein: 140g; Fat: 60g; Carbohydrate: 200g; Fibre:20-70g

We have been coaching Teresa for 16 weeks now, who is weighing an average of 55,7kg and has never been in better shape.

The final results truly speak for themselves. We are now going to start a Reverse Diet process in order to increase Teresa’s metabolic rate and muscle mass so that we can, in the future, go through another fat loss phase where she will be able to eat many more calories and still lose weight, due to an increased metabolic rate.

When looking at this transformation, we ask that you bear in mind that Teresa underwent 16 weeks of work with hardly any change in weight. But, in terms of physical changes, the results are unbelievable.

We have to thank Teresa for her dedication throughout this coaching programme, as well as our congratulations on her transformation!