We present to you yet another incredible transformation, this time done by our client Manuel!

RELATED: ANA’S 8 WEEK TRANSFORMATION

Manuel, aged 38, had already been in this world of lifting, gyms and dieting (although not as rigorously) for some years. He managed to achieve very good results all by himself, but it got to a point where he stagnated and it didn’t matter how much cardio he did or how little he ate, he wasn’t able to progress any further. That was when he decided to get in touch with us, having subscribed to our 16 Week Summer Shape Programme.

As you can see from the initial photographs, Manuel did have a bit of excess body fat. According to his goals and our initial analysis, we defined a fat loss strategy. We obviously included weight training to make sure that he maintained and possibly even gained muscle mass. This way we promoted fat mass reduction with as little lean mass loss as possible.

We must refer that, just like in the resto f our coaching programmes, our approach is always progressive and envisions sustainability and the well-being of our clients throughout their journey. We always aim to create small and progressive caloric deficits, resorting to cardio only when needed, in order to create a larger caloric expenditure in an advanced phase. In this case, only after 7 weeks of coaching!

We started this journey with a daily intake of around 2000kcal (Protein- 130g; Carbohydrate; 245g; Fat- 50g), plus our famous “high day”, which added up to a daily average of 2200kcal throughout a week. Manuel’s starting weight was 70kg and his waist measurement was 83cm.

RELATED: SUSANA’S 6 WEEK TRANSFORMATION!

After 16 weeks of coaching, as you can see in the pictures, we achieved an excellent total body transformation and, above all, our client became happy and very proud of his accomplishment! He now weighs 62kg and his waist measures 68cm.

At this point, Manuel has decided to extend his journey with Team Transformerz, having renewed his subscription. He now is in a Reverse Dieting phase where we are slowly increasing his caloric intake, creating a smooth transition into a lean bulk, where minimal fat will be gained.

If you think you aren’t able of doing as Manuel did, you’re very wrong. Our client is 38 years old and he managed to get into the best shape of his life! He is very proud of his body, fruit of all his dedication and hard work.

What are you waiting for? Change your lives in a way that you never thought was possible! We are here to guide you. Together, we can make your goals become a reality!

Now is the time to share Cláudio Magalhães’s transformation. He is 27 years old, 185cm and came to us weighing 99,3kg. 20 weeks (5 months) have gone by and currently he is standing solidly at 78kg. More than 20kg lost, but the trick is always the same: dedication and consistency!

RELATED: RITA’S TRANSFORMATION!

Due to his initial weight class, we were obligated to start off with quite an elevated caloric consumption (for what most people see as a caloric deficit), right at 2600 daily calories, including one day where we allowed what we like to call “Free but controlled meals”.

Nowadays our athlete is consuming around 2000 daily calories, still maintaining one higher day per week.

Cláudio was able to weight train 5 times per week on a regular basis, focused on building strength and some size initially.

Two was the number of cardio sessions that Claúdio started out with, being that now he does 3, with a maximum of 30 minutes per session.

This was the success formula that we found worked for our client, who could not be happier!

Today we present to you a somewhat different transformation than the ones we are used to share with you. In fact, when Rita came to us for help, she was 27, 157cm and weighed only 50,1kg.

RELATED: ANTÓNIO’S TRANSFORMATION!

We knew right from the get go that she couldn’t lower her weight very much, if we wanted to maintain her within what we consider to be a healthy zone. Rita started out with a daily intake of 1700kcal. And, after 20 weeks (5 months), she did not go any lower that 1400kcal.

She started her programme doing 3 weight training sessions per week, because that was all that her life allowed. It is, in our opinion, the bare minimum amount in order to produce considerable results.

Posteriorly, when Rita got the time for it, we increased her weight training frequency up to 4 weekly sessions, which is what we think is all most individuals need in order to get in the shape they desire.

We also introduced two HIIT (High Intensity Interval training) cardio sessions at the end of her 4th week of working with us.

By the time 20 weeks had passed, Rita had lost only 1,5kg but, just like we mentioned earlier on, the goal was not to reduce her body weight. It was, simply put, to get her in the shape she achieved after those 20 weeks of hard work. Mission accomplished, the results speak for themselves!

Ready for another incredible transformation? We introduce to you, Ana! 31 years old, 51kg, recent mother.

Ana already practiced Crossfit 3x per week, even though she had just restarted two months before starting to work with us. This was after her pregnancy and Ana then had 77cm of abdominal perimeter. When she started working with us, Ana stopped doing Crossfit and started practicing Strength Training, 4x per week, which thankfully she still does.

RELATED: PEDRO’S 16 WEEK TRANSFORMATION!

As time went by and Ana became more and more adapted to our diet method, she started to progress very quickly. After only 5 weeks she had already lost 5cm around her abdomen, accentuating her fast progression. Here we introduced some HIIT cardio, which is normally the only type of cardio we prescribe.

With this addition to her exercise programme and a slight reduction in her macros, Ana reached 71cm of abdominal perimeter, after a mere 8 weeks of work. 6cms in 8 weeks is pretty good in our opinion.

Once more, the pictures speak for themselves! Congratulations on your effort and dedication Ana! The truth is, none of the transformations we share would be possible if it weren’t for the extreme effort that our clients put in, day in, day out. It is for that positive and ambitious attitude that we are fully grateful.

We also thank Ana for her allowing us to share her transformation on our social platforms, being it that many a time our clients aren’t comfortable with their pictures being shared. The way we see it, any type of transformation deserves to be shared because everyone loves seeing the results of hard work!

Do yourself a favor and follow Ana’s footsteps. Start your journey with us! All you need to do is get in touch with us through our contacts page!

Isaac, 22 years old, 174cm, 70kg.
When he started working with us, Isaac had already been training for around 6 years, having done an absolutely incredible transformation in terms of fat loss, going from 103 to 70kg within a year.

RELATED: EUNICE’S TRANSFORMATION (8 WEEKS)!

What our work with Isaac added to his journey was the flexibility and ability to go, for example, out for sushi without any feeling of guilt.

And, of course, some detail oriented work.

With 5 workouts a week, Isaac went from 70kg to 63 kg in 13 weeks while working with us. It is truly an honour to see what someone who has already overcome being seriously overweight can achieve with our method, without any unnecessary dietary restrictions, solely regarding food quantity!

RELATED: WHAT GOES WRONG WHILE DIETING?

If there is a transformation thats speaks for itself, it’s Isaac’s.

We truly thank you for your determination to change your physique. It is worthy of praise! We will carry on with this excelente job because with results come new goals!

The picture above shows the transformation of one of our most dedicated clients, Dário Alves.

When Dário contacted us (left picture) he had already tried to diet, but always following restrictive approaches. As you can see in the link below, after 16 weeks of working with us (picture in the center), we were able to do his body recomposition without putting his metabolisms “efficiency” in check.

SEE ALSO: DÁRIO ALVES’S 16 WEEK TRANSFORMATION

Here we share the continued transformation that Dário did (picture on the right), where even after enjoying a holiday, he managed to maintain the results he had achieved and do, once again, as planned, a successful reverse diet!

Reverse dieting is a great tool to maintain good physical condition while you increase your calories after a caloric deficit, allowing your metabolism to recover in a progressive way, guaranteeing good physical condition, with minimal fat gain. Nothing better than hitting your maintenance level calories and still have great a physical condition.

Like we always say, if we apply the scientific principles that are backing up flexible dieting on our diet, it’s possible to “work” on our metabolism so that we can perform the body recomposition that we wish, as you can see in Dário’s testimonial:

“Simply and utterly amazing! Every moment I grow my passion for the flexible dieting theme! When I began, I admit that I didn’t expect results this fast. Truth be told that there was a time where I hit a plateau. But, with the help and motivation that my coach gave me, we were able to break it, as you can see from the results! When I started to reverse diet, I saw even more progress, because the volume, vascularization and strength started to be more visible. As a consequence, I lost a bit of muscular definition in my abs, but curiously I started to see more on the rest of my body! The truth is that I am extremely pleased, and we won’t be stopping here! Now it’s time to fill up the suit!!”

SEE ALSO: WHAT IS REVERSE DIETING?

So, subscribing to one of our coaching programs might be decisive in the journey to achieve the goals you have set, with the bonus of no useless sacrifices. Our team defends that we should make sure that we don’t compromise our lifestyle in order to follow a diet. It’s the diet that should fit as best it can into a person’s taste and lifestyle, so that they’re able to achieve sustainable results!

Be it in your diet or training, against facts there are no arguments, there’s only science!!

So, if you’re interested in doing as Dário did and get started on your transformation, get in touch with us through our Contacts page.

Joana, 46 years old, mother. She started our Summer Shape Program at 53kg. Joana had been away from the gym for 4 years, only practicing jogging as physical activity. When  we started working with Joana, she went back to weight training.

RELATED: 6 TIPS TO DEAL WITH WEIGHT DURING HOLIDAYS!

After 3 weeks of coaching, Joana presented an average weight of 52,6kg, since her food consumption was quite irregular up to this point. Then, Joana got a better grasp of the macro nutrient counting concept, along with a passion for weight training. Thanks to this, after her 6^th week of coaching, she presented an average weight of 51,9kg, with a significantly firmer appearance. The battle carried on, muscle was built, fat was shed.

Here are a few key aspects of her coaching:

• On her 10^th week, Joana presented a new low weigh in of 51,4kg;
• We hadn’t changed her macros since the 7^th week, which were:  Protein: 130g Fat: 35g Carbs: 120g plus 2 “high” days of: Protein: 130g Fat: 45g Carbs: 220g;
• So that we didn’t reduce Joana’s food intake too much, we started a small HIIT routine, 5x a week. Also, she now had only 1 “high” day of: Protein: 130g Fat: 45g Carbs: 170g.

Joana wasn’t always pleased, because in an initial phase she though that her progress was going too slow and that the changes weren’t occurring. But, since she was patient and trusted our methods, look at the incredible results she achieved, without having to go through absurd caloric and food restrictions.

Losing weight by “starving” is easy and everyone can do it. What’s hard is what our team does with our clients, which is “working” their metabolisms thanks to food reductions, so that they finish their coaching programs in the physical shape they desire while eating more than when they started their program!

This way it is possible, thanks to a sustainable approach, while having medium-long term goals in mind, to achieve consistent results that you can maintain throughout your entire life and finally achieve the transformation you’ve always craved!

We couldn’t be more grateful for her dedication, thank you Joana!

So, if you’re interested in doing as Joana did and getting started on your transformation, get in touch with us through our Contacts page.

We give to you yet another transformation from one of our clients, Miguel Graça. A you can see from the picture below (before he started working out), Miguel classified as an ectomorph. An ectomorph needs to ingest more daily calories to maintain or gain weight (along with hypertrophy training) than other people with different body types. These calories will contribute to oppose his fast metabolism. This accelerated metabolism comes from higher or faster secretions of thyroid hormone, or from insulin resistance.

SEE ALSO: MYTH- FLEXIBLE DIETS ARE POOR IN MICRONUTRIENTS!

Since Miguel has always had difficulties in gaining lean mass, he contacted us after having worked out for a year (picture below). Despite already training for a year, Miguel only managed to be consistent in his training and his nutrition thanks to our methods, because he was unaware of the importance of allying smart nutrition with a custom workout plan that matched his body type.

24 weeks have gone by (6 months) since we started working on Miguel’s transformation and we made him enter the flexible dieting world, where we got him to gain 4kg. As you can see, this weight gain was mostly lean mass, because despite having increased his body weight, Miguel is seriously leaner. We were only able to do so because we set these goals for a 24 weeks time frame. This way Miguel learnt that after we are introduced to the world of macro nutrients where we learn what protein, carbohydrates and fats are and understand that the caloric value of food can be quantified and monitored in a way that allows us to have greater control over our body composition. The only things that stop us from reaching our goals are time and inconsistency.

Miguel follows a flexible diet where he can eat his favorite foods with moderation and zero restrictions. He can eat what he most likes (once again in moderation) and has an extremely diverse and flexible diet, which makes him never feel the need to give up his journey. This is the secret to his success, because thanks to this he was able to be consistent for 24 weeks, as you can see from the results in the picture bellow.

As you can imagine when we can eat our favorite foods on a daily basis, we don’t get cravings to eat them until we get sick, because we are able to have a diet based on our personal preference. With this being so, all our clients ate authorized to eat, within moderation, whatever they wish (as long as they reach the goals we set in terms of macro nutrients and fiber). So, we can think of flexible dieting as playing Tetris with food, because all we have to do is to know how to fit them into our daily macro nutrient goals.

SEE ALSO: GUILHERME’S 10 WEEK TRANSFORMATION

On the other hand, in order to gain lean muscle mass, despite it being essential to consume more calories than we burn, it’s equally important to have a custom workout plan. In Miguel’s case we decided to increase training frequency of most muscle groups throughout the week because Miguel, like most people, followed a traditional training plan where you work 1 or 2 muscle groups per day, training most muscles once a week. We also took into account progressive overload, because if we manage to increase the loads on the exercises we perform (without sacrificing form and execution), it’s a sign we are building strength and muscle mass.

To get to know our work methodology and to know what you need to get started on your transformation, get in touch with us through our Contactos page.

Today we’ve come share with you another transformation done by our client Luís.

Luís subscribed to our Summer Shape coaching program (16 weeks) because he wanted to, in first place, eliminate the adipose tissue (fat) he had in excess so that he felt better about himself.

After 11 weeks of coaching we managed to achieve Luís’s goal. This cutting phase, like all the ones we do, was done at a progressive pace, so that it wasn’t aggressive towards Luís’s metabolism. Evidently we didn’t create any food restrictions, nor did we impose excessive hours of cardio.

SEE ALSO: HOW TO EAT AT A FAST FOOD RESTAURANT WITHOUT RUINIG YOUR DIET!

Thanks to Luís’ dedication and consistency following all of our indications, we managed to be very successful throughout this coaching program, seeing as we managed to achieve Luís’s goal 3 weeks ahead of schedule. Now, during the last 3 weeks of the program we’ll get into a muscle building phase, trying to keep the best physical condition as possible.

At the moment, Luís is already in a reverse dieting process and has renewed his subscription to our coaching program (when people renew their coaching programs, our prices become around 50% cheaper) so that he continues his journey with us by his side.

Luís understood that with our help, everything becomes easier and more efficient, because all the myths in the fitness world are unveiled. This way, we allow our clients to maintain their social life in the best way possible. A diet must be adapted to each persons’ lifestyle and not the opposite, because adjusting a lifestyle to a diet will never be sustainable for an extended period of time!

SEE ALSO: FOREARMS, THE FORGOTEN MUSCLES!

Stay tuned for the next stages of his transformation, because as soon as we finish his reverse diet, we’ll start a progressive bulking phase so that we can increase his muscle mass and work on “optimizing” Luís’s metabolism, while making him gain as little fat as possible during this process!

So, if you’re interested in doing like Luís did and getting started on your transformation, without any useless sacrifices, get in touch with us through our Contacts page.