Diet + Workouts + Supps = Transformation!

Lance Burns in the gym
Trainer Lance Burns
Lance Burns, TSN Athlete and Trainer

Your diet, workouts and supplements are critical to a successful body transformation, but dedication and discipline are also key!

My name is Lance Burns and I am a Certified Personal Trainer with 11 certifications and 18 courses completed.  I also played professional football (Arena football, and teams in Poland, Italy and Germany) and won 5 NPC Mens physique bodybuilding competitions (nationally qualified).  As a Trainer and Transformation coach, I work with athletes from all sports and at all levels.

In this article, I will explain my approach and share the first chapter of what is shaping up to be a great body transformation story. My client, Ray, came to me with the desire to get back in shape. I helped him clean up his diet, improve his workouts and start a supplements regime. Since then he hasn’t looked back!

3 and 6 wk transformation

Here are some progress pics of Ray. The first one is the “before”, the next ones are after 3 weeks and 6 weeks.  Our goal is to get him more muscle definition and to shed extra fat. We are very happy with his progress to date!


Each person is unique and it’s important to develop plans based on the individual’s current fitness level and preferences.  The following routines are just an example and based on working with Ray.

Morning Routine

Wake up!

Take 1 Abigniter Black fat burner capsule

Take 2 L-Carnitine Plus Green Coffee or L-Carnitine Plus Garcinia Cambogia capsules
Workout or cardio only, depending on the day

Eat Meal number 1 – Breakfast along with the following supplements

1 CLA 2500 capsule
1 Garcinia Cambogia 60% HCA capsule
1 Digestive Enzymes with Pre- and Pro-biotics capsule

Diet Guidelines

Each client has specific needs, but in general, I recommend:

  1. Eating 5 or 6 times per day
  2. Avoiding sugar and processed foods as well as alcoholic beverages
  3. Including whole grains, a variety of fresh vegetables and healthy fats
  4. Depending upon the person’s size and goals, I will recommend the total number of calories per day as well as the total grams of protein

Workout Plan

The basic plan for most clients is resistance training workouts in the gym three times per week and some kind of cardio exercise 4 times per week.  At least one cardio session should be on a gym day because a rest day every week is also very important for recovery.  In general, two of the cardio sessions should be longer, steady state workouts and 2 should be shorter, higher intensity interval training (HIIT).  Getting outside when possible is a great way to mix it up and avoid boredom!

Before hitting the gym, I recommend taking a scoop of Pump Igniter Black in 6 oz of water for the extra pump, energy, endurance and focus.

Before any cardio exercise, I recommend a scoop of Cardio Igniter in 6 oz of water for the energy and focus and to assist in fat burning and muscle preservation.

Night time routines

Try to get at least 7 hours sleep every night.  Be sure to have a night time snack or protein shake before going to bed.


Look for me in person around the Miami, FL area.  In addition to my personal training business, I am currently the strength coach at Coral Reef Senior High School and the strength coach for the highly competitive Our Lady of Lourdes High School Cross Country Team.

Feel free to contact me anytime by email at  Also CONNECT with me on FB and IG @lanceburnsfit.

Stay tuned for more transformation stories.  Here are a few more progress pics of other clients:

Stephanie's transformation


Jeanie Vidaurreta