30 Day Transformation - Sustainable Habits For Long Term Weight Loss

Let's get real here folks, if you check youtube for transformation videos, they're usually these aggressive plans that no one could continue long term. These people end up crashing and burning after the transformation - and the results aren't replicable.

This transformation is based on consistent choices, that you can replicate. By prioritizing implementation of small changes for nutrition, daily activity, exercise, and sleep, you can make results that will last.

Instead of rushing to results, change patterns and start making choices that will align with the results you want to keep for the long term.

The starting weight here was 232 pounds with an end weight of 223 pounds.

I'm an experienced trainee who has considerable muscle mass but had lost my way for a while, losing my interest in training, and packing on fat through quarantine. I got fed up and made the choice to change it, here's what I did.

For thirty days I focused on:

Eating 6 or more vegetables a day
Eating 1 gram per pound of bodyweight per day
Walking 8000 steps per day
Exercising to some level every day - using the Citizen Athletics Home Muscle Building Program as my base - http://cza.link/hmbp-yt
Sleep 8 Hours a night

I was able to be successful with these for the vast majority of the 30 days. These are things I'll carry on with and try to keep doing for the long haul. We'll do a 90 day check in to show the maintenance.

Looking for a training program that is effective, customizable, and based on science? Check out our programs at http://www.CitizenAthletics.com
Stop falling short and start getting results. If you combine our guidance with your efforts, you can achieve the best results of your life.

You can use CITIZENSAM15 for 15% off your training plan!

The cure for the common workout.
We offer 3 levels of our daily updated workout program: Sustainable Strength. Try the Lite or Home version if you’re coming off an injury, prefer to spend less time training, or have limited access to equipment. All programs feature prehab, mobility, warm-ups, and dedicated strength work with athletic, powerlifting, and bodybuilding influences.

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Whether you’re rehabbing an injury with our training support programming, working out with our home exercise programming, or full steam ahead setting squat PRs on Sustainable Strength, we’ve got you covered. Join this incredible community of Citizen Athletes. Experience all life has to offer. Optimize your health and fitness.

STOP WASTING TIME AND START GETTING RESULTS.
Become a citizen and make long-lasting change.

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About us - Our mission is to improve the quality of fitness & health information available, providing evidence based education to the public. Our founders are doctors of physical therapy and strength & conditioning coaches who have worked with people from the very sick & frail to professional & olympic athletes.

Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.

Видео 30 Day Transformation - Sustainable Habits For Long Term Weight Loss канала Citizen Athletics