30-Day Transformation Program: Fat Loss, Muscle Building, Shredding
1. Welcome & Introduction
The Pilars of a Fast and Healthy Transformation
1. Goal Setting & Visualization (Find the Drive in your why)
2. Full Body Workout Routine, Beginner, Intermediate and Advance (Cardio and Resistance Training
3. Calorie Calculator - Moderate Calorie Deficit (500)
4. Clean Eating/Cut Processed Foods (High Protein, High Fiber, Moderate Carbs)
5. Meal Preparation Weekly (Benefits)
6. Natural Supplements and Green Smoothie (Low-Calorie Nutrient-dense Meal Replacement)
7. Fat Loss Drinks/metabolism boosting drinks (Ginger + Cayenne, Raw Apple Cider Vinegar) once a Month
8. Intermittent Fasting
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2. Daily Structure – How Each Day Looks Like
Morning Routine Workout Section (Fasted Full-Body HIIT)
• Wake-Up: Drink the Ginger & Cayenne Pepper Beverage 30 min or 1h before your workout
• Workout of the Day (Warm up + Workout)
- 3 levels: Beginner, Intermediate, Advanced (Follow-along video for each level), Video Library and Downloadable PDF versions of the workout
Meal Plan & Nutrition
• Meal Breakdown - Regular day: Low Carb - Breakfast or first meal (high-protein, whole foods)
Lunch & Dinner (balanced macros, portion sizes) show all the meals. Hydration goals
• Meal Breakdown - Intermittent Fasting Schedule 3-4 days a week
Lunch, snack, and & Dinner (balanced macros, portion sizes) Snack options, Hydration goals
• Meal Breakdown - Treat Day: Cheat Meal and Snack (Be mindful of the quality and Quantity)
Lunch, snack, and & Dinner (balanced macros, portion sizes) Snack options, Hydration goals
Hydration Goals
Hydration is key to maximizing fat loss and performance during your transformation. Aim for at least 3–4 liters (100–135 oz) of water daily to stay energized, boost metabolism, and support fat-burning. Increase intake if sweating heavily, and prioritize electrolytes (sodium, potassium, magnesium) to prevent fatigue and cramping.
Cookbook: Low-Calorie, High Protein, Low Carbs
Evening Routine (Recovery & Sleep Optimization)
• Recovery tips (Stretching)
3. Weekly Progression (How the Challenge Evolves)
Each week should build upon the last with increased intensity:
Week 1:
• Focus on mastering form, building endurance
• Nutrition: Getting used to intermittent fasting and clean eating
Week 2:
• Increased workout intensity, longer HIIT sessions
• Introducing advanced variations
Week 3:
• Metabolic acceleration (higher reps, more intensity)
• Tighter control over nutrition, tracking macros
Week 4:
• Peak performance & final push
• Focus on maximizing fat burn
4. Additional Resources
• Downloadable PDFs (Workouts, meal plans, grocery lists)
The Science of Losing Fat & Getting Lean Fast
The Science of Getting Lean & Losing Fat
Answers to Frequently Asked Questions
1. Welcome & Program Overview
2. Winning Mindset for Fat Loss
3. Mastering the Calorie Deficit
4. HIIT Training for Maximum Fat Burn
5. Optimal Rest Time Between Exercises
6. Shortness of Breath: Natural Ways to Improve It
7. Recovery for Faster Results
8. Clean Eating: Whole Foods for Fat Loss
9. Injury Prevention with Sea Moss & Collagen
10. Green Smoothie: Low-Calorie, High-Nutrient Meal Replacement
11. How to Stop Overeating: Practical Tips
12. Alcohol: How It Affects Fat Loss
13. Low to Moderate Carbs for Fat Loss
14. Meal Prep & Batch Cooking Made Easy
15. Natural Fat Burner: Ginger & Cayenne
16. Apple Cider Vinegar for Fat Burning
17. Intermittent Fasting for Fat Loss
18. How to Stop Self-Sabotage
19. Your Perfect Fat-Burning Day Routine
Email Contact: coaching@markbalet.com
Social Media Handle: @markbalet
Disclaimer: The information presented here in is in no way intended as medical service or to serve as a substitute for medical counselling. It is your responsibility to work with your physician before, during, and after seeking fitness and nutrition consultation. Any information provided by Mark Balet, is not to be followed without the prior approval of your physician. If you choose to use this information without the prior consent of your physician, you are agreeing to accept full responsibility for your actions.
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