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Two months is more than enough time to make major changes to your body – so long as you have a smart session strategy based on lifting weights and high-intensity cardio


Eight weeks is the ideal length of time for a body-transformation challenge because it’s long enough to make huge changes to how you look, yet short enough that the end is never too far from sight. A four-times-a-week training plan that works all your major muscles is best, with each session focused on different groups. The following split works well: chest and back; arms and abs; shoulders; and finally legs. Try to leave a day between workouts. To maximise muscle growth and fat loss, pair exercises into supersets and use a rep range of eight to 12 per set, and keep rest periods between sets and moves as brief as possible. As for cardio, only do it if you have enough energy, ideally as a HIIT-style 15- to 20-minute session at the end of your weights workout or on a “rest” day.

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