Suggest any good time bound body transformation programs?

aaromalloyola666 wrote: »

Something that works and yeah,within 12 weeks or 6 weeks.

you need to realize that any program is going to be effective in some form or another if you stick to it. You shouldn't put the restriction on time expectancy as it all depends on where your current physique is at.


You need to set SMART goals, otherwise you're going to be hating yourself and spinning your wheels unnecessarily.

Specific. Your goal should be clear and easy to understand.
A common goal, “get healthy,” or "get in shape" or even "get lean and toned" is too general. There are so many ways to get healthy, in shape, lean and toned. How do you want to do it? Will you be losing weight? Start lifting weights? Start swimming? Running? Break it down and it will be easier to manage.

Measurable. A goal to “lose weight/get toned” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number and having specific measurements you will be tracking. Bodyfat percentage, waist/chest/arms width measurements, weight, 1RM/Lifts, etc. You need to know the exact ways you'll be tracking your progress and how often you will be tracking.

Attainable. Before you can set your goal, you have to know how high or low you want to go. This needs to be ACTUALLY attainable. I.E. If you are new to lifting weights you can expect to gain a few pounds of muscle a month. if you need to lose weight you can lose up to 1% of your total body weight per week. You need to set workout goals and calorie goals that you can actually achieve.
A measurable, attainable goal could be, “I will lose 7% of my body weight in 7 weeks” or "I will gain 2 pounds of muscle mass by working out 4 times a week and eating a calorie surplus of 250 calories a day".

Relevant. Set goals that are important to where you are in your life right now and are relevant to your lifestyle/affluency. Don’t set a goal that someone else is pressuring you to attain or that you cannot afford.

Time-bound. Include an end time/date. This is where you can set new goals as necessary.



I personally suggest you set multiple goals from 1 week, 1 month, to 3 months. Nothing longer.

Stronglifts 5x5 is a 12 week program
All home workout programs are "time bound" programs - I had great results with T25 and with 30 Day Shred

Insanity? P90X? P90X2or3? Hammer and Chisel? Body Beast? Body Revolution? Les Mills Pump? Combat? UFC home workout program? Train for a 5K? 10K? NROL? Starting Strength? Join a martial arts gym? boxing gym? cross-fit?

^^^^ As you can see there are a ton of options.

Pick something you enjoy! And stick with it.

This isn't time based but it's good for beginners: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

It's a bodyweight routine so you could do it at home. Each exercise has a progression. So if you can't do pushups there are easier workouts that you can do and once you're good at those move on to pushups. This is what I have been doing since January as well as dieting and it's worked really well for me.

Body for life (BFL) is a 12 week program and very easy for beginners. It uses basic moves in bodybuilding. You can look online or get the book from the library. The book is an easy read and pretty inspiring.

You can also find the person who originally started it many years ago on bodybuilding.com, Bill Phillips, back to fit. Look under back to fit, the back to training section. It is a newer version of his original BFL. They have the moves and also videos of them. You do two each upper and lower body a week. Check it out and see if it's something you would like.