Fat Loss Blueprint — Beginner to Advanced
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A comprehensive, science-backed fat loss guide covering everything from calorie deficits and macronutrient targets to progressive overload training, hormone regulation, sleep optimisation, and plateau-busting strategies. Structured in 10 chapters across beginner, intermediate, and advanced phases — built for real, sustainable results without crash diets.
Original price was: ₹1,199.00.₹599.00Current price is: ₹599.00.
Description
Stop guessing. Start losing fat the right way.
The Fat Loss Blueprint is a structured, evidence-based digital guide created by Sameer Khan, Certified Fitness Professional and Nutritionist at Apni Fitness Classes. It takes you from the fundamental science of fat loss all the way through beginner, intermediate, and advanced strategies — giving you a complete, proven system that works for the long term.
Unlike crash diets or generic fitness advice, this guide is rooted in how the body actually works. You will understand the energy balance equation (Calories In vs. Calories Out), how to calculate your personal TDEE and BMR using the Mifflin-St Jeor formula, and how key hormones — including insulin, cortisol, leptin, and ghrelin — directly control fat storage and hunger. Knowing this science is what separates people who keep the fat off from those who regain it.
- Fat Loss Science (Chapter 1): How your body stores and burns fat, the role of TDEE, and why a moderate 300–500 kcal/day deficit is the evidence-backed sweet spot for preserving muscle while losing fat.
- Nutrition Fundamentals (Chapter 2): Exact macronutrient targets — 1.6–2.5g protein per kg bodyweight, smart carb selection, and healthy fats — with a practical Indian-friendly 7-day meal plan (~1,800 kcal, ~140g protein daily).
- Three-Phase Training System (Chapters 3–5): A 16-week progressive plan — beginner full-body 3×/week, intermediate upper/lower split 4×/week, and advanced strategies including reverse dieting, body recomposition, and precision tracking.
- Exercise & Movement (Chapter 6): How to combine resistance training, LISS cardio, HIIT, and NEAT (daily steps) for maximum fat burn — with full workout schedules and a clear explanation of progressive overload.
- Sleep & Stress (Chapter 7): Research shows sleeping under 7 hours increases ghrelin by up to 24% and causes 55% less fat loss on the same diet. This chapter gives you a practical system to optimise both.
- Mindset & Habit Building (Chapter 8): The habit loop framework, identity-based behaviour change, and the 80/20 flexibility rule — so you stay consistent without willpower alone.
- Plateaus & Mistakes (Chapter 9): The five science-backed reasons fat loss stalls — metabolic adaptation, calorie creep, reduced NEAT, hormonal shifts, and water retention — with a step-by-step fix for each.
- Bonus — Supplement Guide & FAQs: An honest, evidence-rated breakdown of the only supplements worth considering (whey protein, creatine monohydrate, Vitamin D3+K2, omega-3, magnesium glycinate), and what to completely avoid.
Whether you are starting from zero, returning after a break, or trying to push past a plateau after months of training — the Fat Loss Blueprint gives you the exact framework used by professional fitness coaches to get and keep real results.
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