Before embarking on a 90-day fitness program, be sure to consult your doctor to make sure that the program compliments your fitness levels and health. This article tells the rest!

First Of All You Need To Know How Effective Is 90-Day Body Transformation?

If you exercise consistently for 90 days, you will surely see a change in your body and overall fitness level.

The 90-day body Transformation is super effective only when a healthy diet is incorporated into your routine.

It's a process which demands consistency, right eating habits, workouts, will-power, dedication, enthusiasm, positivity, etc.

 Build Your Own Plan

Determining your fitness goals can give you more clarity into how to build your 90-day workout plan.

If weight loss is your ultimate goal, you will need to focus on building a cardio intensive fitness plan that stresses on burning calories.

Benefits of the 90-Day Workout Challenge

1. Do Full Body Workout

The challenge will focus on muscular endurance, flexibility, balance, coordination, speed, cardiovascular endurance, power and strength.

2. Enjoy Various Workouts

You won't stick to just a few exercises. One will have fun everyday and look to your next session.

3. Weight Control
   

It can let you control and manage your weight. Exercise helps you burn calories and in return helps you shed a few pounds and helps you develop muscles instead of fats.

4. Physical Fitness
   

It increases your overall level in fitness, it also helps boost your immune system. Even short-term exercise programs can greatly help you achieve a more healthy and active immune system.

5. Energy
   

It is capable of boosting your energy. Working out can help oxygen flow more freely throughout the body and in return gives you that burst of energy that you need to finish your daily tasks.

6. Long Term Health
   

Regular exercise can help you to stay away from serious health conditions such as heart disease and diabetes. It can help preserve your health for a longer period of time.

It can also help lower your blood pressure, lowers the risk of dementia, reduces the risk of arthritis.

 Another benefit of regular exercise is:

1. Boosts memory
2. Builds intelligence 
3. Improves your breathing 
4. It helps keeps your bones strong

90-Day Challenge Meal Plan Tips

You can always create your own meal plan during this challenge.

1. Set your goals right
   

Keep you satisfied throughout the day to avoid consuming junk foods.

Give you more energy for your workouts.

Diminish your carvings for unhealthy snacks.

Decrease stomach bloat.

Control crash dieting.

Be sustainable and enjoyable.

2. Calories and macronutrients you need

You must burn a lot of fat and increase your muscle mass during your sessions.

Burn a lot of fats when you are not working out.

3. Foods to consume

Dairy products such as cottage cheese, yoghurt, low - fat milk.

Grains such as crackers, oatmeal, quinoa, rice and popcorn.

Fruits such as oranges, bananas, apples, berries, watermelon, and pears.

Seeds and nuts such as almonds, walnuts, Chia seeds, and sunflower seeds.

Drink three to four liters of water everyday.

4. Foods to avoid
   

1. Alcohol
   

    Contains a lot of calories and can affect your ability to lose fat and build muscles.

2. Added sugars

    Include plenty of calories and few nutrients.

3. Deep fried food

     Deep fried foods promote inflammation if consumed in excess.

4. Carbonated and sweetened drinks
   

      You could Substitute them with drinking water.

5. High fat foods

     Do not consume unhealthy monounsaturated fats as they will make you gain weight.

 Easy workouts for beginners

1. Dance
2. Body weight training 
3. Chain workout 
4. Cycling 
5. Walk

The 90 days workout challenge is an effective routine to lose weight and stay fit. Do not forget to diet properly to make sure your body gets all the important nutrients for building your muscles and your overall good health.