Phase 1: The Foundation

Going from Fat to Fit doesn’t have to be a complex process and it can get really easy to be misled by fad diets and crazy workout plans that seem to be trending every now and then just because fitness magazines have to invent something new to keep your attention.

Building lean muscle, burning fat and becoming a healthier person can be a very simple process. It won’t be easy but it can be simple. All you need to do is develop good habits that you practice daily and you’ll start seeing permanent changes pretty soon.

Our 12 Week Body Transformation Program has been designed to keep it simple but highly effective.

When it comes to building muscle AND burning fat, there are two key things that matter:

  1. A Good Diet
  2. Regular Workouts

A Good Diet

​You don't really need a fancy (or expensive) diet plan to lose fat and gain muscle. As long as you follow a few key principles and maintain the will to stick to them, you'll lose fat faster than you can say cheese.

Here are the key principles that I personally follow:

  • Avoid all Bread
  • Eat all the Raw Vegetables, Lean meats,  Legumes, lentils and beans you can.
  • No Sugar (from both Food and Drinks)

These are the only three simple (but hard to maintain) guidelines that you need to keep in mind the next time you decide what you're putting in your body.

As long as you can stick to this perfect simple diet plan, you'll see yourself burning fat and packing in a lot of muscle during the next few weeks.

Working Out…

When it comes to your workout, apart from consistency, getting the form right is probably the only thing that actually matters in the long run.

When you’re starting out, don’t really worry about lifting heavy weights, as long as you’re practicing right form and you’re pushing yourself a little harder than what’s comfortable, you’ll see great results in coming weeks.

I would strongly recommend you to get a personal trainer to help you get in the right form and do your workouts right. However, if you’re not in a position to hire a personal trainer then we’ve curated a list of videos that explain the correct way to perform every exercise mentioned in the 12 Week Body Transformation Program.

General Guidelines

Before you start with the program, here are some basic guidelines to help you get the most out of the program.

1. Warm up

Make sure you do a full body warm up followed by warm up (light weight) sets before each workout. This helps avoid injuries and improves mobility during your workouts.

2. Start light

If you’re just starting out then it can be easy to feel bad about working out with light weights when other folks are deadlifting your weight for reps. However, it is important to understand that you have to develop the muscles and earn the ability to lift heavy weights without putting yourself under risk.

Start light, be patient and you’ll get there.

3. Focus on Form over Weights

A common mistake that even experienced gym rats make is that they compromise on body form for adding a few extra pounds on the bar. Make sure you maintain perfect form for every single exercise and reduce weight when you start losing form.

4. There’s no such thing as a bad workout

It’s better to go to the gym and workout for just 15 minutes than not go at all. In the long run, it’s all about building up a habit of going to the gym on a regular basis. Just focus on getting yourself to the gym and the workout will probably take care of itself.

5. Your Workout is just 20% of the deal.

The diet you follow is more important than the workouts you do. Sure good workouts for an extended period of time will help you gain muscle but the muscles will never show if they’re covered by a layer of fat.

Make sure you follow a clean eating plan (coming soon ) if you really want to see positive changes in your body.

6. Workout your Leg and core

Working out is not just about bigger biceps or puffed up pecs. The real function of a good workout is building up strength. Most of the real life applications of great strength involve a lot of leg and core muscles.

Moreover, and you can take our word on it, you don’t want to have a well-built torso AND chicken legs because that’s just messed up.

Phase 1 : Workout Plan

The first three weeks of the program or Phase 1 as we call it, are all about exposing you to the basic movements and engaging your core muscles. 

During the Phase 1, use lightweights to perform all workouts as the goal of Phase 1 is to ease your body into a regular workout routine AND to perform each exercise in the right form.

Here's an overview of what each week in the Phase 1 will look like:

  • ​Day 1 : Chest and Shoulders
  • Day 2 : Biceps and Triceps
  • Day 3 : Active Rest
  • Day 4 : Cardio + Abs
  • Day 5 : Upper and Lower Back
  • Day 6 : Legs
  • Day 7 : Active Rest

Day 1 : Chest and Shoulders

Workout

Reps

Weight

Reps

Weight

Rest

b/w sets

Dips

Set 1

4-8

_________

Set 2

4-8

_________

60 sec

Push ups

Set 1

10-25

_________

Set 2

10-25

_________

90 sec

Flat Barbell

Chest Press

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Barbell
Shoulder Press

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Incline Dumbbell
Press

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Lateral Raise

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Incline
Dumbbell Flyes

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Day 1 :  Workout Overview

Dips​

Dips engage your chest muscles (specifically lower chest which is a problematic area for many people), shoulders and triceps.


Push ups​

Push up are my go-to chest workout as they can be done anywhere and without any equipment. However, not just that you can do them anywhere, I personally find them to be the most effective of chest workouts.


Flat Barbell Chest Press


Standing Barbell Shoulder Press


Incline Dumbbell Bench Press


Lateral Raise


​Incline Dumbbell Fly


Day 2 : Biceps and Triceps

Workout

Reps

Weight

Reps

Weight

Rest

b/w sets

Dumbbell Alternate
Bicep Curl

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Seated Tricep Press

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Incline Alternate
Bicep Curls

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Tricep Rope Pushdown

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Concentration
Bicep Curls

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Bench Dips

Set 1

8-12

_________

Set 2

8-12

_________

90 sec


Day 2 :  Workout Overview

Dumbbell Alternate Bicep Curl

Seated Tricep Press


Incline Alternate Bicep Curls


Tricep Rope Pushdown


Concentration Curls


Bench Dips


Day 4: Cardio + Abs

Workout

Reps

Weight

Reps

Weight

Rest

b/w sets

Cardio - 30 to 45 minutes

Plank

Set 1

45-60sec

---

Set 2

45-60sec

---

90 sec

Leg raise

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Cycling Crunches

Set 1

8-12

_________

Set 2

8-12

_________

90 sec


Day 4 :  Workout Overview

Plank


Leg Raise


Cycling Crunches


Day 5: Upper and Lower Back

Workout

Reps

Weight

Reps

Weight

Rest

b/w sets

Pull ups

Set 1

6-12

_________

Set 2

6-12

_________

90 sec

Bent Over
Barbell Rows

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Deadlifts

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Seated Cable Rows

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Wide-Grip
Lat Pulldown

Set 1

8-12

_________

Set 2

8-12

_________

90 sec


Day 5 :  Workout Overview

Pull ups


Bent Over Barbell Rows


Deadlifts


Seated Cable Rows


Wide-Grip Lat Pulldown


Day 6: Legs

Workout

Reps

Weight

Reps

Weight

Rest

b/w sets

Barbell Squats

Set 1

6-8

_________

Set 2

6-8

_________

120 sec

Dumbbell Lunges

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Leg Press

Set 1

8-12

_________

Set 2

8-12

_________

90 sec

Leg Extensions

Set 1

8-12

_________

Set 2

8-12

_________

90 sec


Day 6 :  Workout Overview

Barbell Squats


Dumbbell Lunges


Leg Press


Leg Extension


Read This You Must...

Before you take off..here’s something very important that you need to know…

Most people do not fail due to lack of information….they fail because they don’t take action (and that is the hard part).

Today, you have all the information you need to be the person you always wanted to be. A Healthier and Happier You.

Do not let inaction stop you this time.

It’s time to make the change you’ve always been wanting to make and it happens one day at a time, one workout at a time, one set at a time, one rep at a time.