With a full-body makeover, you transform your entire body into your vision of a better you. To reach your main goal, you have to exercise most muscle groups and eat healthy. To highlight your new figure, you could try out a new look. In order to stay motivated, you need to have a game plan with realistic goals, adopt a workout regimen, and have a healthy lifestyle. This way, your hard work will pay off for the long term.
Steps
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Set SMART goals. SMART stands for specific, measurable, attainable, relevant, and timely. [1] X Research source For example, if you want to lose 10 pounds (4.5 kg) to look good in your summer clothing, aim to lose about 1 pound (0.45 kg) per week. Losing 10 pounds (4.5 kg) is specific. The weekly target is measurable. Because it’s a small target, it’s one that you can realistically attain. You’ve made it relevant with a reason for losing weight and timely by setting a deadline.
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Write up a plan of action. Make a note of what you need to do in order to reach each goal. For example, in order to meet your weekly weight-loss target, you’ll need to figure out how many calories you need to burn each day based on your height and current weight. If you want to improve your smile, make an appointment with your dentist for a checkup, improved hygiene tips, and a treatment plan, if necessary.Advertisement
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Set up a reward system. Every time you meet a goal on your makeover list, treat yourself to something nice. For example, after you’ve lost your first 1 pound (0.45 kg), you might take a few hours of “me” time to watch your favorite movie. After 5 pounds (2.3 kg), maybe a shopping trip is in order. This positive reinforcement will make you less likely to lose interest in your game plan.
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See your doctor. Do this before starting a workout or changing your diet. Talk to them about your goals. Bring a copy of your action plan so they can look over it and let you know if you need to change anything. You could even ask if they can refer you to a personal trainer if you need that extra shot of motivation. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Keep an exercise journal. Reflect on how you feel after each workout session. Keep track of each improvement you notice. Every lifted mood and every extra minute you can run without getting winded is something to celebrate. Read your entries at the end of the week. This will make you look forward to your next workout. [3] X Research source
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Exercise at least five days a week. Start out with moderate cardio for 30 minutes each day. Work up to three days of intense cardio and two days of moderate to intense strength training. When your current routine starts to feel too easy, increase your intensity to the point where you can just make it. Keep building to avoid plateaus in your progress.
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Do cardio. Cardio helps to build your endurance, burn fat, and make your heart stronger. If you go to the gym, you can choose from treadmills, exercise bikes, and a variety of ellipticals. Ellipticals typically let you burn more calories, let you work at a variety of intensities, and are gentler on your knees. If the gym isn’t for you, make time to power walk and run/jog in the park, the mall, or around your neighborhood.EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Cardio can be fun. Find stimulating ways to make your treadmill workouts more engaging. Create a playlist of your favorite workout songs, watch a show or fitness class while you're on the machine, or try a dance routine from YouTube. To mix things up, switch between cardio machines like the treadmill, bike, rowing machine, and elliptical. Remember, you don't have to stick to traditional cardio exercises. You can also try fun activities like salsa dancing or playing a sport you enjoyed as a child.
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Work your core. Keep your core muscles strong to support your posture and overall spinal health. This muscle group consists of your upper abs, lower abs, obliques, and back muscles. You could do sit-ups , oblique sit-ups , and reverse crunches , but if you’d like to try something different, you could go for:
- Planks, which strengthen your back and lower abs. Start with 2-3 sets of 10 reps.
- Rotating planks, which work your abs and obliques. Start with 2-3 sets of 8-12 reps. [4] X Research source
- Single leg resisted curls, which work your lower abs and obliques, as well as your legs and biceps (upper front arm). You’ll need a medicine ball for this exercise. Start with 2-3 sets of 8-12 reps. [5] X Research source
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Strengthen your legs. Strong legs allow you to walk and run longer and faster. Your major leg muscles are your quadriceps (front of your thighs), your hamstrings (back of the upper leg), and your calves. Many exercises that work the quads also work your gluteus maximus (butt). Try these moves as part of your makeover:
- Squats work your quadriceps and your glutes. Start with 2-3 sets of 15. Add weights if you need a challenge.
- Touchdown jacks strengthen your quads, as well as your obliques. Start with 2-3 sets of 20.
- Squat thrusts strengthen your quads and hamstrings while throwing in a bit of cardio. Start with 2-3 sets of 10.
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Exercise your arms. Your arms consist of your deltoids (shoulders), biceps, and triceps (back of your arm). You need strong arms for everyday tasks like lifting and carrying objects. Common exercises include push-ups and curls . Additionally, you could try:
- Tricep extensions, which help to tone the back of your arms. You could even mix it up a bit and throw in side lunges to work your outer thighs at the same time. Start with 2-3 sets of 10.
- Overhead presses, which work your deltoids. Start with 2-3 sets of 10.
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Change your skincare regimen. If you’ve been using the same regimen for several years, it could be time for a change. Maybe your acne-prone skin isn’t producing the amount of oil it once did. Maybe the skin on your neck is starting to sag. Maybe you’re noticing more break-outs than usual. These are signs that you need to change your facial cleanser, moisturizer, mask, and other elements in your skincare regimen. [6] X Research source A few helpful ideas include:
- Treating sagging skin/wrinkles with products containing hyaluronic acid. [7] X Research source
- Treating acne with products containing tea tree oil. [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Reviving dull skin with an exfoliating cleanser. [9] X Research source
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Discover your “season.” Visit a color analyst or take an online quiz to find out whether you’re a spring, summer, autumn, or winter. In this analysis, you’ll discover the warmth or coolness of your skin undertones. Once you know this info, you’ll know which makeup and clothing colors work best for you. [10] X Research source
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Try new makeup tricks. Use your new skincare regimen and knowledge of your season to try something new with your makeup. Use colors that complement your natural undertones. Maybe you’re a summer, but your foundation better suits a winter. If you suffer from acne, rosacea, or other reddening of the skin, try green concealer to cancel out the red. If you’ve noticed a few fine lines, avoid piling the on makeup, as this will only make you look older.
- To make your eyeshadow really pop, try putting just a little water on your brush before you apply any color. [11]
X
Expert Source
Stephanie Navarro
Professional Makeup Artist Expert Interview. 10 June 2020. - Heat your lash curler with your blow dryer before curling your lashes to help the look last longer. [12]
X
Expert Source
Stephanie Navarro
Professional Makeup Artist Expert Interview. 10 June 2020.
- To make your eyeshadow really pop, try putting just a little water on your brush before you apply any color. [11]
X
Expert Source
Stephanie Navarro
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Update your wardrobe. Now that you know which colors to rock and which ones to avoid, it’ll be easier to buy new clothes. No need to break the bank. You can buy fabulous outfits in charity shops for a fraction of department store prices. Take at least four hours to find outfits that will do your makeover justice. Shop at brick-and-mortar stores so that you can try on the clothes before buying them. [13] X Research source
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Get your hair cut or trimmed. Thumb through your favorite magazine, or browse online for the latest styles. Take the picture(s) of your favorite style(s) to the salon. If you have trouble deciding, ask your hair dresser to help. Ask if they have imaging software available so that you can try on a new ‘do before you commit. [14] X Research source
- If you’re not ready to commit to anything too drastic, ask your hair dresser to trim off about 1 inch (2.5 cm). It’ll get rid of split ends and refresh your hair. Plus, it costs a lot less than a full cut and style. [15] X Research source
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Color your hair, if you want. It’s natural to want to try out a new hair color during a full-body makeover. Start with something subtle that works with your face shape. For example, if you’re a brunette wanting to lighten your hair, start with red highlights or streaks that easily blend with your natural color. If you have a square jawline, have your beautician use your highlights to draw attention to your eyes. [16] X Research source
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Eat a balanced diet. Eat plenty of whole grains, fruits, vegetables, and plant proteins. Protein sources will keep you full and maintain your muscles for your workout. Whole grains are rich in heart-healthy fiber. Fruits and vegetables (especially leafy greens) lower your risk of a variety of illnesses. Since Vitamin B-12 is usually absent from plant and animal foods, ask your doctor about taking a supplement. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Always eat a healthy breakfast to keep you fueled throughout the morning, even if you work out later in the day.
- Cut down on junk foods and processed foods heavy in sodium and sugars. These are bad for your skin, stamina, and overall health.
- Cut down on simple carbohydrates like pasta and instant rice. They only fill you up for a short time and can add excess weight.
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Drink plenty of water. Water can help keep your skin clear and fight food cravings. When you’re working out, you need more than the typical 64 fl. oz. (1.89 L) of water each day. How much depends on your height, weight, and workout intensity. Talk to your doctor to figure out how much you should be drinking. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Don’t smoke or abuse alcohol. In addition to the lung problems they cause, tobacco products weaken your endurance and cause premature wrinkles. [19] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Abusing alcohol can age you and make it difficult to lose weight. Like smoking, it can totally derail the progress of your makeover. [20] X Research source
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Expert Q&A
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QuestionHow can I make my eyes stand out more?Stephanie Navarro is a professional makeup artist and hair stylist based in Los Angeles, California. Represented by The Rex Agency, Stephanie's recent work includes grooming for John Legend and makeup and hair for Selma Blair. Her clients include Dermalogica, Virgin Airlines, and Wrangler Jeans. With over 15 years of makeup and styling experience, she holds a cosmetology license from the Marrinello School of Beauty and a makeup certificate from Elegance International.Heat up your lash curler with a blow dryer for 10 seconds before you curl, and watch how your curly lashes last all day. You can do this before or after you apply mascara, but make sure the mascara is really dry if you choose to do it after. Also, be sure to test the heat on your wrist so you don't burn yourself.
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Tips
- Don’t aim for an Olympic athlete’s figure in just six weeks. Take baby steps to reach your main goal.Thanks
- If you don’t go to the gym, you’ll have to either buy strength training equipment or get creative. You can get results using your own body weight in exercises like push-ups and squats. If you have large hard-cover books around the house, you could use those as weights.Thanks
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Warnings
- Your makeover should improve upon the strengths that you have. Don't try to become someone totally different.Thanks
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References
- ↑ http://www.self.com/story/heres-exactly-how-to-set-a-fitness-goal-that-you-can-actually-achieve
- ↑ http://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program
- ↑ http://www.fitnessmagazine.com/workout/lose-weight/total-body/21-day-total-body-makeover-workout/?page=2
- ↑ http://www.fitnessmagazine.com/workout/lose-weight/total-body/21-day-total-body-makeover-workout/?page=10
- ↑ http://www.fitnessmagazine.com/workout/lose-weight/total-body/21-day-total-body-makeover-workout/?page=9
- ↑ http://www.glamour.com/story/can-you-change-your-skin-type
- ↑ http://www.harpersbazaar.com/beauty/skin-care/a12665/50-best-anti-aging-tips/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/17314442
- ↑ http://www.allure.com/gallery/get-glowing-how-to-revive-dull-skin
- ↑ https://www.goodhousekeeping.com/uk/fashion-beauty/a559931/skin-tone-colour-undertones-cool-warm-neutral/
- ↑ Stephanie Navarro. Professional Makeup Artist. Expert Interview. 10 June 2020.
- ↑ Stephanie Navarro. Professional Makeup Artist. Expert Interview. 10 June 2020.
- ↑ https://www.nytimes.com/2016/11/11/style/clicks-to-bricks-online-retailers-find-the-lure-of-a-store.html?_r=0
- ↑ http://www.washington.edu/news/2016/07/21/imaging-software-predicts-how-you-look-with-different-hair-styles-colors-appearances/
- ↑ http://www.allure.com/gallery/get-a-makeover-on-a-budget
- ↑ http://www.redbookmag.com/beauty/hair/advice/g711/new-hair-color-styles
- ↑ http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegandiets.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/
- ↑ http://www.totalbeauty.com/content/gallery/alcohol-makes-you-ugly
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