If you have been wondering how to transform your body in 6 months, you have come to the right place. Depending on your current body, there are 2 different routes that you can take. You can either build muscle, or lose fat.
In this article, we will cover the right way to do both.
If there is one thing that I want you to take away from this article, it is that you cannot build muscle and lose fat at the same time. You must make a choice. Too many people think it’s possible to do both at the same time.
This will just end with you being frustrated. I will explain as we go on.
Before we get started, I highly recommend downloading our app All Workouts: Personal Trainer (iOS | Google Play). Whether you are losing weight or building muscle, we have some great FREE workout plans for you.
Lose weight or build muscle? Choose first
I mentioned this briefly in the introduction. But it needs to be said again. You cannot build muscle and lose fat at the same time. It doesn’t matter what some influencer tells you. It is simply not going to happen.
In most cases, when you lose fat, your muscles that you didn’t even know that you had are revealed, which gives the illusion that you were able to build muscle while losing fat.
The sooner you realize these truths, the better off you will be.
I will give you a good example. I used to be extraordinarily skinny. Since I was so afraid to gain fat while building muscle, I held myself back, and didn’t eat as much as I should have. It took me 7 years to finally figure out what worked for me.
Luckily for you we are learning how to transform your body in 6 months in this article. So you don’t have to be like me.
There is a reason that you cannot build muscle and lose fat at the same time. And that is because building muscle requires eating in a caloric surplus. While losing fat requires eating in a caloric deficit.
We will get into the details of this in the next section.
You are going to find out that losing weight is actually not that hard. Don’t scream at me for saying that. I know people who have struggled for many years with their weight.
But when it comes down to it, most people just don’t have the correct information on how to lose weight. They follow whatever the mainstream diet trends are and they wonder why it doesn’t work.
Don’t be one of those people. The next section will teach you exactly what you need to do.
Caloric surpluses and deficits
Did you know that 73.6% of the U.S. population is overweight? That is kind of a big deal when you consider how many people are in the United States.
But there is a reason for that. The eating habits of the average American citizen are not so great. In fact, most people are eating in a caloric surplus daily without realizing it. Over time, that caloric surplus adds fat, and people become overweight.
Since you are learning how to transform your body in 6 months, you need to be on top of your caloric intake.
And the place to start is by learning how to calculate your maintenance calories. Your maintenance calories are the number of calories that your body burns on a daily basis without gaining or losing weight.
This number is different for everyone, which is why I always stress that you need to take the time to find out your own number.
Once you have that number however, you can really take advantage of it. Do you want to build muscle over the next 6 months? Eat at a caloric surplus and do weight training. Do you want to lose fat over the next 6 months? Eat at a caloric deficit and do HIIT workouts.
It really is that simple. But the deficits and the surpluses matter. The key is to not go too far below or above your maintenance calorie number.
For example, if you want to build muscle, start with eating 500 calories per day over maintenance. And if you want to lose weight, start with eating 500 calories per day below your maintenance.
Make sure you weigh yourself once per week. If you are at a deficit, you should be losing at least a pound per week. Adjust if needed.
Working out and eating right
You already know at this point that the calories that you consume is going to determine the direction that your body is going.
But this isn’t just something that you can do for a few weeks and give up on. No, it is going to take some dedication. Remember, this is how to transform your body in 6 months. Meaning you need 6 months of dedication to make a massive difference in your life.
So what can you actually do in those 6 months? Well, you can lose 1-2 pounds per week in a caloric deficit. Which means you can lose 26-52 pounds. There is a caveat here. If you are obese, or extremely overweight, you can lose a lot more than that.
If your goal is to build muscle, you can build about a half pound of muscle per week. Meaning after 6 months, you can gain 13 pounds of muscle. That is solid. And it is all dependent on your dedication to making it happen.
Losing weight is going to require dedication to a caloric deficit AND doing high intensity interval training (or HIIT) 3-5 days per week. Check out our list of HIIT workouts that burn the most calories.
Gaining muscle is going to take the same amount of dedication, but just eating in a caloric surplus instead of a deficit. And instead of HIIT workouts, you are going to want to be doing strength training exercises 3-5 days per week. Our app has multiple FREE workout plans that will help you do just that.
At the end of the day, if you want to transform your body, you just have to choose one of these paths and stay dedicated for 6 months. Don’t forget to adjust along the way. If you stop losing at least a pound per week, you probably are not in a big enough caloric deficit.
Main Point: How to transform your body in 6 months
If you have come this far, you know how to transform your body in 6 months. Yes, it is going to take time and dedication. But the reward that you are going to experience after 6 months is going to propel you into life changing success in many other areas of life.
It all starts with choosing your path. Are you going to lose fat, or are you going to gain muscle? I recommend deciding before you start. This will take the guessing out of your daily choices.
Remember, if you want to lose weight, you must eat at a caloric deficit. That is the number 1 requirement. And if you want a complete transformation, make sure to do HIIT workouts 3-5 days per week.
The best thing about HIIT workouts is that they are significantly shorter than most workouts. But that is because they require you to get to 90% of your maximum heart rate, which is extremely difficult.
If you are going to go this route, be sure to learn how to calculate your maximum heart rate for exercise.
On the other hand, if you want to gain muscle, you must eat at a caloric surplus and do strength training exercises. Be sure to pick a program that doesn’t leave you guessing. Again, our app is filled with great plans.
If you can dedicate 6 months to chasing your goals, there is no doubt in my mind that you will experience life changing results.
Just follow what I outlined in this article, and check out some of our other articles. You will not regret making these changes in your life.