CategoryFit Tips

12 Week Body Transformation Guide

Welcome to my BRAND NEW 12 Week Body Transformation Guide.

This guide caters separately to both those who want to gain muscle, and those who want to lose fat.

With diet and exercise, you can visibly change your body in 4 weeks. You can achieve body transformation in 8.

But if you are 100% consistent for a full 12 weeks, what you can do to your body is nothing short of phenomenal.

This plan is going to take you through the 3 essentials of changing your body over a 12 week period:

CHAPTER 1 – Diet

CHAPTER 2 – Fat Burning / Cardio

CHAPTER 3 – Resistance Training

The final step is the most important, and it is up to YOU and you alone to achieve:


If you actually want this plan to WORK, you have to be 100% CONSISTENT until your very last day.

I have created this guide for those of you who have asked for a new and updated 12 Week Plan, and for those of you who are not interested in or able to download my current apps / iBook.

This plan is structured and laid out to create an easy to follow 12 Week Body Transformation Guide, whatever your goal.

The first and most important step in changing your body is changing your diet, so that is exactly where we’re going to start…

Click here to purchase my 12 Week Body Transformation Guide!

Recent Article – Fasted Incline Walking

We’ve all seen it, the ladies that lunch power walking up a steep suburban hill, designer sunglasses out in full force.

And while it’s fair enough for a twenty-something to scoff at a power walk, these women are actually onto something.

If you want to burn calories, shed fat, and boost your metabolic rate, a 30-40 minute incline walk before breakfast is just the ticket, and here’s why…

Exercise of any kind is going to boost your metabolism (your body’s ability to burn calories for energy), and contrary to popular belief, exercising before you eat is much more beneficial than exercising after.

Once your walk is done and you sit down to tuck into breakfast, your body is desperate to repair its depleted energy stores with calories and nutrients, and it will remain desperate for many hours post workout.

Incline walks are great because they are cardiovascular workouts (essential for heart health and not to mention serious calorie burners) and that steep old hill you usually avoid is going to provide you with another essential – resistance.

Resisted cardio is as good as it gets because you are using your muscles to power against gravity (anaerobic exercise), while stimulating both your heart and breathing rate to burn calories, fat, and increase your overall fitness (aerobic exercise).

Fasted Cardio

Fasted cardio is talked about time and time again in the world of fitness competitors, the aesthetically obsessed, and of course, women.

Cardio is cardio is cardio – what I mean by this is whether you burn 500 calories at 7am before breakfast, or 500 calories at 7pm after dinner, makes no real difference at all.

The reasons behind fasted cardio, however, are multiple…

If you do cardio before breakfast, your body has less food fuel to burn for energy, so it burns more body fat instead – This philosophy is completely unproven, and even the fat burning arguments for LISS and HIIT contradict each other. Doing fasted cardio because you think it burns more fat is an opinion, not a fact, and it’s totally your choice to make.

If you do cardio before breakfast, your metabolism will sky rocket for the rest of the day, meaning your calorie intake is going to have less of a negative impact on your body – Yes, training of any kind does boost your metabolism as your body is keen to replenish its energy stores and will use food to do so. Therefor, doing it before breakfast means you get another meal in the tank that’s going to go to good use. However, a spiked metabolic rate is a spiked metabolic rate, so again, it is your decision to make.

If you do cardio before breakfast, it’s then out of the way, and you can focus on the rest of your day and or weight lifting – This is the main reason I do fasted cardio. Cardio is long, it’s boring, and I’d rather get it over and done with asap.

If you do cardio before breakfast and lift weights later on, you’re giving your body more of an opportunity to build and hold onto muscle efficiently – By separating your cardio from your weight lifting, you are allowing your body to adapt to 2 very different types of training and progress separately.

Do you have to do fasted cardio to lose weight, shed fat or see better progress? No. You need to train hard and diet smart to lose weight, shed fat and see better progress.

I do it. I enjoy it. But this is not a one size fits all philosophy.

Easing Into Exercise

Once you’ve started cleaning up your diet – eliminating unnecessary junk, sugar, calorific foods, etc – and monitoring your portion sizes / calories, you will start to lose weight quite naturally.

Your body will now be able to use clean, single ingredient foods for fuel, and a lower calorie intake will result in a guaranteed loss.

However, there is only so far you can go with a clean and lower calorie diet before you hit a bit of a plateau.

This is when you can start to look at your exercise options.

Step1 – What’s your cup of tea?

When I first started exercising, I did it because I was experiencing bad anxiety, and would often lie in bed at night wanting to run. I consequently started enjoying 30 minute jogs 3-4 days a week.

I quite regret doing that now, as a year or 2 of pounding pavement resulted in pretty bad shin splints. However, the splints are what lead to me to the gym, which was where I found a multitude of cardio machines that I grew to know and love. Cross-trainers, treadmills, steppers and climbers had me turning into a cardio bunny in no time.

My love for cardio is still going strong, but there is no denying that I didn’t realise my fitness ‘calling’ until I picked up an Olympic bar and learned how to squat. That was game over for me, and here I am today.

My best friend became so fanatical about yoga that she soon quit her job and became a fully qualified, fully active, and truly talented instructor (@hannahklumanyoga).

Another friend of mine HATED exercise in any and all forms until she found Pilates. She too quit her job and is now a very popular instructor out in Oz.

Gyms offer classes such as boxercise, aerobics, body pump, body attack, spin, circuit training and more, so there is absolutely something out there for everyone. Not to mention online plans and apps (I’m sure you’re all aware of mine by now, wink face), which ensure you don’t need to hire a PT or feel lost in the gym ever again, you can do it all on your own now.

Try something new every week until you find your niche.

Step 2 – COMMIT

Once you have found a form of exercise you enjoy, you need to get to grips with committing to it.

3-6 days a week, anywhere between 30 minutes – 2 hours, those are the min-max sessions you should be aiming for.

IT IS A HARD HABIT TO FORCE AT FIRST, YOU ABSOLUTELY DO HAVE TO FORCE IT, but by week 3, you will start to settle. By week 4, not training won’t even be an option anymore…


Compound Movements Vs Isolation Movements

When it comes to weight lifting, there tends to be 2 types of exercise you’ll find yourself doing – Isolation movements and Compound movements.

Isolated Movements see you targeting one specific muscle while the rest of your body stays relatively inactive. Think bicep curls, front and side raises, chest flyes, leg extensions. Most seated weight machines will be isolation movements, but not all, rows and leg press are 2 exceptions to this rule.

Compound Movements see you hitting various muscle groups at the same time while performing the exercise. These movements tend to be the big, dynamic lifts – think squats, deadlifts, pull ups, dips, rows, presses, push ups etc.

Which is right for you?

It totally depends on your goals.

For those who are looking to bulk up and improve specific muscle groups, isolated moves are ideal for you. The big boys are always fans of really targeting specific areas like chest, biceps, shoulders etc, and avoiding stepping anywhere near the aerobic arena.

For those leaning up, compound moves are best. Not only are you hitting a hell of a lot of muscle groups with one hugely dynamic exercise, in doing so you will really get your heart rate up, meaning you are using both your aerobic and anaerobic energy systems, burning more calories and getting more bang for your buck in terms of your workout.

I stick to compound moves because I enjoy them so much and they are more in line with my training and aesthetic goals. Unless it’s a row, you want catch me sat down on a gym machine.

However, there is absolutely room for both types of training in your set up. Switching up your training and bouncing between the two is only going to benefit your results.