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#Fitspo transformation pictures are everywhere – from Instagram to Facebook to television, photos of tones, tanned, and fitness-obsessed bodies are hard to miss.

But one woman is out to prove just how misleading the hashtag – short for fitspiration – and those photos can be.

A personal trainer in London, Sophie Kay recently posted pictures to her company’s blog showing just how unrealistic the pictures can be.

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“Social media has totally changed girls’ and women’s body perceptions because we’re bombarded with these images 24 hours a day with no escape,” Kay told People magazine. “There’s also pressure on women to post amazing photos of themselves online, which doesn’t help.”

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“There are various things you can do to create the perfect selfie,” she said. “All I did in the three minutes between the two photos was to turn off the overhead light, put on underwear that fit better, twist my body slightly to the side to show off my best angle, flex and, of course, add a filter.”

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“So don’t pay much attention to those¬†‘before and after’ shots!” Kay wrote, stressing that not all healthy bodies look the same. “I prefer a bit of definition and that’s about it for me!”

It’s not the first time a trainer has proven it takes just a few minutes to make a stunning “fitsporation transformation”. Back in 2013, trainer Mel V did similar pics to show just how deceptive the “before and after” pics used in supplement ads can be.

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On her now defunct blog, Mel writes:

Check out my transformation! It took me 15 minutes. Wanna know my secret? Well firstly I ditched the phonewallet (fwallet) cause that shit is lame, swapped my bather bottoms to black (cause they’re a size bigger & black is slimming), Smothered on some fake tan, clipped in my hair extensions, stood up a bit taller, sucked in my guts, popped my hip- threw in a skinny arm, stood a bit wider #boxgap, pulled my shoulders back and added a bit of a cheeky/Im so proud of my results smile. Zoomed in on the before pic- zoomed out on the after & added a filter. Cause filters make everything awesome.

What’s my point? Don’t be deceived by what you see in magazines & on Instagram. You never see the dozens of other pics they took that wernt as flattering. Photoshop can make a pig look hotter then Beyonce.

But it’s not just the ladies who are getting in on this. Andrew Dixon published an essay on Huffington Post showing his mind-blowing transformation – accomplished with hard work over the course of 1 whole hour. His secret?¬†Shaving, sucking in, better lighting, and flexing.

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“Don’t try to look like anyone you see in a transformation photo. Be inspired, but don’t be disappointed if you don’t see yourself the way you see those models,” he advised.