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CONTENTS

CONTENTS 2
WHO IS THIS PROGRAM FOR? 3
WHY I WROTE THIS PROGRAM? 5
THE MINDSET 7
Weight loss is not magic 7
How do you visualise yourself ? 7
Break it into smaller goals 8
Visualise the end result 8
Long-term mindset 9
Fitness is not your priority 9
ABOUT THE PROGRAM 11
PROGRAM 12
Monday - Chest and Triceps 12
Tuesday - Back and Biceps 12
Thursday - Shoulders and Abs 12
Friday - Legs and Calves 12
Wednesday and Saturday 12
Sunday 13
What weights to use? 13
When should you increase the weight? 13
How fast should I do the exercises? 13
Where to look up for the exercises? 13
DIET 14
This is what you will eat 6 days a week for the next 2 months 14
7th day of the Week 14
Protein sources 15
Carb sources 16
Supplements 16
A note for Vegetarians 16
Which foods to avoid 16
WHO IS THIS PROGRAM FOR?
This program is written for those who are overweight and want to lose their first 5
kgs of body weight within 2 months sustainably without using extreme methods.
This is also for those who have lost weight previously but regained it and are
struggling to keep the fat off.

It is to show you how easy it is to lose your first 10 pounds, and give you the
required momentum and hope to kickstart your epic fat loss journey

This is a 2 month program that guides you to lose 2.5kg of bodyweight per
month. The program includes a weight training guide, cardio session and a diet
program.

This is not an extreme program like zero carb, keto, paleo or carnivore diets. This
is a program that you can stick to long-term. You can use this framework to lose
weight further.

This program requires you to make few lifestyle changes like

● Eating more protein

● Stop using vegetable oils
● Start working out 4 days a week
● Changing your mindset related to fitness

This is the reason why you don’t regain your lost weight when you follow this
guide.
WHY I WROTE THIS PROGRAM?
To challenge your limiting belief that losing weight is hard and to show you how to
do it.

How many people you meet daily in your life are fit and strong? Very few, right?
How many of them want to lose weight? Everybody! Be it a couple of pounds or
50 pounds, everybody wants to lose some weight and look slim and fit. What’s
stopping them and you from losing weight?

It’s two things

1. The self limiting belief that gaining weight is a permanent situation and it is
very hard to lose weight.
2. Lack of knowledge on how to lose weight

So you try some hard diets, fail to comply, get frustrated and give up or you might
have started going to the gym, had initial success but gained weight after
sometime.

You are back to your normal state of accepting that being fat is normal and it is
ok to be fat while feeling bad and frustrated whenever you can’t fit into your
favourite shirt or can’t take your shirt off on a beach.

This guide is the solution to all your frustrations.

I will address your self limiting beliefs in the mindset section and I will show you
what exactly you need to do to lose weight in the program.

In this guide you will learn :

● How to lose weight consistently for 2 months without using extreme

methods
● How not to gain weight back and make your weight loss permanent.
● Why keto, paleo and other diets don’t work in the long term.
● Why dumbbells are better than barbells.
 ● That ONE THING that’s stopping you from losing weight.
● A complete program to workout for the next two months.
● A complete diet plan that you can follow for losing weight further.

People have limiting beliefs and one of them is thinking that weight loss is hard.
They think that weight gain is a permanent condition and once you gain weight
it’s hard to lose. In reality, losing weight is a simple phenomenon which you can
achieve just by following a set of principles. I wrote this guide to show you that
you can lose weight whenever you want just by following a few steps.
THE MINDSET
Your body is the reflection of your mindset. If you are struggling to lose weight
and keep the fat off permanently, then you need to address the self limiting
beliefs you have in your mind and you need to have a few mindset shifts.

Weight loss is not magic

Most overweight people I come across hold the belief that weight gain is a
permanent situation. They believe that once you gain weight, it is hard or even
impossible to lose weight.

How do I know this?

When I got fat and weighed 105kg, everyone believed that I would remain fat
forever. They used to tell me that it is impossible to lose such a huge amount of
weight. But let me tell you, it is their self limiting that they are projecting on to me.

I want you to erase this belief from your mind that weight loss is an impossible
task. Weight loss is a simple process which can be achieved by following a set of
principles. I will show you how to do it, but first I want you to believe that you can
do it.

It is not hard to do, it is not some magic. It’s just a few sets of principles that you
need to follow consistently. You just need to fucking follow the program blindly. I
lost 25kg, many lost 30-40kg. If one man can do it, any other man can do it. You
can do it.

How do you visualise yourself ?

What is the image that you get in your mind when I say Brad pittt? A fit,
handsome muscular dude right? Similarly what is the mental image that you have
about yourself in your mind?
Do you visualise yourself as a fit dude? Or do you visualise yourself as some
sloppy, fat dude? Do you visualise you moving like a jacked dude? Do you
visualise yourself behaving like one?

If your answer is no, then you need to start rebranding yourself in your mind.

I want you to have a rough image of how you will look once you lose weight,
How thin you will be, what tshirts you are gonna wear? How do you look shirtless
on a beach? It might seem silly or gimmicky to you but it works. If you even have
an ounce of self esteem, you will never visualise yourself as a sloppy, fat fuck
moving awkwardly on a beach.

Break it into smaller goals

I feel you. I know it is daunting to even think that you have nearly 10 or 20
pounds of fat to lose. But let's follow the old boring trick here.

“Break it into smaller goals.”

Think of the weight that you're gonna lose in the next couple of weeks. You only
need to lose 1kg in a couple of weeks. Now doesn’t it seem easy?

Once you lose that 1 kg the next couple of weeks, you will get the momentum.
You will believe that it’s possible. Your whole mindset changes and your
approach changes and you will be at ease to tackle the next few pounds.

One pound at a time!

Visualise the end result

You have already reached the goal. I repeat! You have already reached the goal.

This is a 5D concept. It is an esoteric topic. Ignore this if you don’t connect to it.
You have already achieved the goal. You lost your desired weight. That reality
has already manifested itself. The future is that you will be fit. I will have a six
pack. This is already written. It is our reality.
Now as you have already reached your goal of losing your desired weight, just
enjoy the journey. You have already reached your destination. All that is left is to
enjoy your journey.

Long-term mindset
You can lose 4kgs in a month. I can tell you what you have to do right here. Just
go no carb and eat only meat and veggies for 6 days a week and eat whatever
you want to on the 7th day of the week. Repeat it for 2 months. You will lose 4kg
in your first month. But I do not want you to do it.

Why?

I want you to form habits and routines that you can follow your whole life and stay
fit permanently. I don’t want you to lose weight now by extreme methods and
then regain all that weight the next month.I want you to stay fit your whole life.

Though this free guide is to show you how to lose the first 5kgs, you can use it to
lose weight further. I am assuming that you have more than 5kgs to lose and you
need to form strong habits and routines that can withstand daily troubles in your
life.

You didn't get fat in a month and you aren’t gonna lose fat in a month. Think
long-term.

Fitness is not your priority

Modern society never demands you to be fit. It is ok for them to be fat. Make
money and have fun but you need not to be fit. All that matters is making money
and fitness takes a backseat whenever you have to choose between money and
health.

Modern society is totally ok if you are fat. They do not push you to be fit and
healthy. So if it is not your priority, I am not shocked. But you will have
consequences ignoring your health. That’s a fact that you cannot argue with.
Irrespective of what society says, your health is the greatest gift that you can give
to your family.

Ask people who lost their loved ones to obesity related diseases like diabetes.
Ask people who can’t walk in their 60s. Ask people who can’t play with their
grandchildren. Ask children whose father could not live long enough to see them
succeed and lead a happy life.They all regret their decision of not taking their
health seriously.

You will fight to death when your wife and children are in danger but you don’t
workout to live long with them?

If you have money problems, you can solve it by earning more money but if you
have health problems, you have much bigger problems to deal with.
ABOUT THE PROGRAM
This is a 4 day per week program. You lift weights on Monday, Tuesday,
Thursday and Friday. You do cardio on Wednesday and Saturday. You take a
break on Sunday. Each session will not take you more than 45 minutes.

You will be using dumbbells for most of the exercises. Dumbbells give you
freedom to adjust the exercises to suit your body anatomy unlike barbells. You
will also be using machines and a barbell for a few exercises.

This program requires a gym with basic machines like a seated row machine, lat
pulldown machine, dumbbells and barbells. Most of the commercial gyms will
have these basic machines. If your gym doesn’t have one, reach me for an
alternate exercise.

This program introduces you to the basic movements. It is a very beginner

focused weight lifting routine and I would say it is fairly easy to perform these
exercises. These exercises will give you a strong foundation. Master these
movements and you will be ready to tackle the more advanced movements.

Some shortcuts I used in the program

DB- Dumbbell

AMAP- As Many As Possible

All exercises are given as Sets x Reps. When I say 4 x 8-12 bicep DB curls, it
means you will be doing 8 to 12 reps of bicep curls and repeat it 4 times (sets).
PROGRAM
Monday - Chest and Triceps
Decline DB press 4 x 8-12
Flat DB press 4 x 8-12
Pushups 2 x AMAP
Triceps rope extensions 4 x 12-15

Tuesday - Back and Biceps

Pull Ups 3 x AMAP Or Wide grip pulldowns 4 x 8-12
Seated Row 4 x 8-12
One Arm DB row 4 x 8
DB Bicep curls 4 x 12-15

Thursday - Shoulders and Abs

DB Front raises 4 x 8-12
DB lateral raises 4 x 10-15
DB shoulder press 4 x 5
Ab crunches 3 x 20

Friday - Legs and Calves

Barbell Back Squat 5 x 5
Goblet Squat 4 x 10
Lunges 4 x 10
Calf raises 4 x 20

Wednesday and Saturday

Cardio - Do whatever you enjoy!

Your options for Cardio

● Walk 5-10km
● HIIT
 ● Play Badminton
● Try to run a mile under 10 minutes
● Go for Swimming
● Ride bicycle for 10km

Sunday
Rest

What weights to use?

You need to experiment with the weights initially. Take any weight you are
comfortable with and perform a warmup set. If the weight feels too heavy, go for
a lighter weight till you reach the desired reps. If the weight feels too easy, then
go for a heavier weight. You should get the desired number of reps with whatever
weight you use.

When should you increase the weight?

In the course of 2 months, if a weight feels easy for you for the desired number of
reps, then you need to increase the weight. Always, first get the number of reps
with the weight and then you increase the weight. Do not feed your ego and go
for heavier weights without reaching the desired number of reps.

How fast should I do the exercises?

You will be taking 2-3 min of rest between each set.

Where to look up for the exercises?

Youtube Channels
● AthleanX
● Mountaindog1
DIET
I will not confuse you and complicate it by asking you to count calories in every
food you eat. I will give you a simple guideline which you can adjust according to
your needs.

This is what you will eat 6 days a week for the next 2 months
Breakfast - 3 eggs and clean carb source like sweet potato or 2 Idly or 1 Dosa
Lunch - 250gm chicken/fish/mutton and one handful of cooked white rice
Dinner - 250gm chicken/fish/mutton and one handful of cooked white rice

What is one handful of rice?

You just take whatever amount of rice you can take with your hand. If you are
feeling too hungry, then add an extra half.

7th day of the Week

One day in a week, you eat a high carb meal. But do not eat junk food. Eat clean
carb sources. Also eat protein on this day.

This is not a cheat day where you eat whatever you want to and drink alcohol
and spoil all the progress you have made for the 6 days. This is to give a boost to
your metabolism and also to give a break to the strict diet that you are following
for the 6 days.

With this simple guideline, you will be consuming 150-180 gm of protein each
day. This easily meets the requirement of 1gm of protein per 1lb of bodyweight.
You will be less hungry and you can also build some muscle with the workouts
you are doing.

Keep it as simple as possible. If you eat chicken for lunch, then you can eat fish
or mutton for dinner. I can eat chicken everyday and still not get bored, but if you
get bored easily, then eat chicken one day, the next day eat fish and the next day
eat mutton. Then repeat the cycle.
You are going to eat less carbs comparatively and you might be wondering

Will I not feel hungry?

Will I not feel less energetic?
Isn’t it hard to stick to the diet?

The solution to all these frustrations is to satisfy your hunger by eating more
protein. If you follow this one rule and ignore all the information in this book, you
can still lose weight. This is so basic but every guy struggling to lose fat ignores
this somehow.

You will eat more protein to not feel hungry.

Then again the common question. Will I not get fat by eating that much amount
of meat? No, you won’t get fat by eating more protein.

Why?

● Protein is thermogenic- That is your body spends more calories to digest

protein than carbs and fats.

So, it is less likely to get fat by eating more protein while it is easy to over eat
carbs and fat.Your focus should be on consuming more protein and then adjust
carbs based on your activity.

If you are sedentary, consume less carbs.

If you are moving more, you can consume some more carbs to have energy.

Protein sources
● Chicken
● Mutton
● Fish
● Milk
● Paneer
● Lentils (Dal)
 ● Beans
● Whey Protein

Carb sources
● White rice (No need to consume brown rice and torture yourself)
● Veggies
● Fruits
● Sweet potato

Supplements
Whey Protein powder is the only supplement that you need initially when you are
trying to lose weight.

When to consume whey protein powder?

I recommend you take one scoop before the workout and one scoop after the
workout.

If you don't like consuming whey before the workout, you can have 2 scoops after
the workout. But make sure that you consume whey protein after the workout.

Whey protein is not necessary for your weight loss or building muscle, but it is
just very convenient and easy to meet the daily protein goal of 1gm/lb of lean
body weight.

A note for Vegetarians

It is convenient for you to consume whey protein to meet the 1gm/lb of protein
requirement. You can consume 3 scoops of whey protein which amounts to 75gm
of protein and get the rest from the other protein sources.

Which foods to avoid

● Sugar
● Refined Vegetable oils
● Biryanis
● Pizzas
 ● Sweets
● Icecreams
● Alcohol

Alcohol contains 7 calories per gram so it is even more caloric dense than carbs.

You should give up refined vegetable oils like sunflower oil,safflower oil, corn
oil,groundnut oil. These are not healthy as the mainstream advertisements
mislead you. Healthy oils are Olive oil, Coconut oil, Ghee and butter.

If you have any specific doubts related to diet, talk to me.

You can find me on twitter at @BhavanChad

Here is my instagram : @bhavan_phd_chadology