Transformation series- Weight/ fat loss loss in 1 month: Fat to Abs

Transformation series- Weight/ fat loss loss in 1 month: Fat to Abs gives you a guarantee to lose your weight, and give you the life you wish for.

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Weight loss is nothing hard, only if you know the right way.

There are many myth related to weight loss, mostly which are not true. In that sense it really gets hard for people to lose weight.

Most of the people will directly link these types of books to some supplement promoting books – but believe me guys I had done it many times mostly without any kind of supplement EVEN NOT PROTEIN POWDERS.

Weight loss can be achieved in many ways:

Weight loss
Weight loss
  • Simply eating less
  • Eating lot of greens
  • Drinking lot of water
  • Running for miles
  • Working out like a donkey
  • Strict diet plan
  • Weight loss supplements
  • Drugs and steroids 
  • Or a well planned healthy weight loss

I don’t know which one you would prefer, but I can tell you with years of my experience what is the right and best way to do so, and I am not just saying this on by just my own experience, I have also included various studies by doctors and sports specialist.

Getting to the point,

For a healthy and successful weight loss we have to look over 4 major factors 

  • Diet
  • Sleep
  • Workout
  • Recovery


Before we get into more depth we need to understand macro nutrition

Basically there are 3 macro nutrition’s:

  • Carbohydrates
  • Fats
  • Protein
weight loss diet
weight loss diet

It’s all about macro nutrition. As long as they are in place everything will go good.

Let’s first understand, what are carbohydrates?

During workouts you will be mostly burning your carbohydrates in form of energy, which comes from glycogen stored into muscles, after the workout outs you will likely to store your glycogen back into the muscles for next day workout

We won’t be going to its chemical bonding or composition; we will understand how it works and what are its sources?

So how carbohydrates work?

weight loss diet
weight loss diet

Carbohydrates are considered as main source of energy, which is completely not true, that we will learn while discussing KETO DIET.

Our bodies are habitual in using carbohydrates as major energy source, and that will be our key to lose weight, now let’s get straight into the mathematics of diet and carbohydrates.

First thing first, there is nothing like essential carbohydrates, because the body can produce it by itself, what I mean by this is that the other things like protein and fats can be easily converted into energy, to be very honest “carbohydrates are evil, they easily convert into stored fat, when the energy by food is not utilized ”

The two main type of carbohydrates are:

  • High glycemic/ fast digesting carbohydrates:

These are the carbohydrates which are digested at a very rapid rate by the body, they basically get broken down in body and get absorbed and get into blood and rise your blood sugar level, your glucose levels , they shoot up fast and spikes your insulin.

Which is a good news, that insulin spikes helps you to get pump in muscles after workout, and provides lot of energy needed during workouts.

That is why the” best time to eat these type of carbohydrates is before workout and after workout”.

Here are some examples of high glycemic foods:

weight loss diet
weight loss diet
  • Low glycemic/ slow digesting carbohydrates:

These carbohydrates have slow digesting rate by the body, in that way the food absorbed by the body slowly converts into glucose and your blood sugar levels and glucose levels stay steady.

Here are some examples of low glycemic foods:


  • Insulin: it is an aerobic hormone; it gets into muscle and triggers protein synthesis. That leads to muscle building protein synthesis and leads to muscle growth.


1 gram of carbohydrate = 4 calories, and

1 gram of carbohydrate stored in body can hold 4g of water weight.

Here that water weight is our biggest enemy in getting abs. But we will be discussing it later on.

Now after studying about carbohydrates, let’s move toward other macro nutrition’s: FATS

Learning about Fats

There are many misconceptions regarding to FAT, above all “people consider fats to be the reason of getting fat” whereas the reality is carbohydrates are the main reason of your fat storage. Eating fat does not mean that you will get fat.

fats for weight loss diet
fats for weight loss diet


The fats we will look over are as:

  • Omega 3s

So what are omega fatty acids?

Research have shown that Omega fatty acids enhance fat loss, theysimply turn own genesto increase fat burn and they also turn off genes that decrease fat storage.

They are also known to produce very beneficial prostaglandins which help to decrease inflammation which provides lots of health benefits.

Most importantly they help in muscle recovery and muscle growth

  • Saturated

These fats are very important especially for MALES and there is nothing going wrong for the women taking it, infect it will help them too.

Saturated fats help in increasing testosterone LEVELS and it will be very helpful when you are doing weight loss, because testosterone is also a muscle building hormones.

The more testosterone you have the more fat you lose

  • Mono-unsaturated

When it comes to testosterone these fats are more important, these fats are known also known to produce large amount of energy supply during workouts or high resistance work.

Infect when you doing nothing these fats helps your metabolism to fire up and burn fats.

  • Trans fatty acids

These are the only fats which can be termed as bad fats, which we must avoid.

These are the fats which are made in labs or we can say synthetic fats, which we are going to mostly find in processed food items. Even they are one of the reason of heart attacks or stock even cancer

Here is the list of some of good fats:

  • Nuts
  • Olive oil
  • Peanut butter
  • Fatty fish
  • Tuna
  • Red meat
  • Egg York’s
fats for weight loss diet
fats for weight loss diet


1 g of fat contains 10 calories

SATURATED FATS: It will be good to keep saturated fats up to 20g per day in diet.

Now let’s see what is Protein?

Protein can be said very essential in Fat loss as muscles are made up of protein.

Protein can also act as energy source, infect research’s have shown that high protein and low carbohydrates goes along very well and results into good lean muscle growth and fat burn.

And for body it’s actually very hard to convert protein into body fat, because initially body is tend to use protein to make muscles and then in energy source. After that it will go in fat storage, so only if you are taking extreme amounts of protein along carbohydrates and fats than there are chances that protein will convert into stored fat.

So we can say it well that protein is essential for fat loss and muscle gain.

Here are few source of protein:

weight loss diet
weight loss diet
  • Sirloin
  • Flank steak
  • Beef
  • Chicken breast
  • Chicken legs
  • Egg whites
  • Fish
  • Whole eggs
  • Dairy
  • Pea


Believe it or not but sleep plays a very important role in muscle building or fat loss, if your sleeping pattern is consistence, which means you are sleeping every single night at same time and waking up at same time for same hours of sleep can really speed up this process.

According to research and studies it have been said that: 8 HOUR SLEEP WILL BE THE BEST.

More over the studies had said that your sleep have deep impact over your “metabolism”. And the better your metabolism is the better your transformation will be.

So make sure you are sleeping at least of 8 hours every day.


We will discuss in brief about how to design workouts in respect to body type and diet plan, to achieve the desired physique


Recovery plays very important role during a transformation. It can be considered as engine of train if diet is the fuel.

sleep is best for recovery
sleep is best for recovery

Basically your muscles need a interval of 24-48hours to recover from the stress after a workout. More over recovery can be an issue for bigness, therefore it would be better if they workout 3-4 times a week to give proper rest to the body

There are many things that play a role in recovery such as; sleep, diet, duration, rest

Yes sleep is more important than what you can think of, the more you sleep the more your body will be in state of rest and better your body will recover, rest is very important for recovery as after a heavy workout out your muscles get into fatigue more over they break down, and to recover your muscles from that stress you need rest along your daily protein dose.


Such as:


Metabolism is the set of life-sustaining chemical reactions in organisms; What does it means?

It simply means that it is responsible in the rate/speed of digestion of your food and absorbing nutrition (we wont be getting in brief). A good metabolism means that you are digestion and absorbing nutrition in good pace or speed. While a bad metabolism means that you are talking longer duration to digest and absorb the nutrition through food.

Slow metabolism will make it “difficult for you to lose weight”, while fast metabolism will make it “difficult to gain weight”.

There are 2 categories of metabolism:

  • Catabolism: it is the process of breaking down of organic matter (ex: cells)
  • Anabolism: it is the process of building organic matter through energy (ex: cells)

What are the symptoms of slow and fast metabolism?

High percentage of fat can be simply taken as slow metabolism symbol, which includes:

For man:

  • Excess fat around stomach and oblique
  • Excess fat on chest/male boobs
  • High blood pressure
  • Excess fat on back
  • Low sex drive
  • High cholesterol
  • High blood sugar

For woman:

  • High fat around hips and thighs
  • Irregular menstruation cycle
  • High fat around triceps region
  • High blood pressure
  • Low sex drive
  • High blood pressure
  • High bad cholesterol

What is the reason of slow metabolism and fast metabolism?

Slow metabolism can be due to: the slower rate of digestion of food by your body which means you are eating more than what your body needs on normal basis throughout the day, which means you have to consume lesser amount of calories.

Fast metabolism can be due to:  the fast rate of digestion of food by your body which means your body is utilizing a higher number of calories than what you are consuming, which simply means that you have to eat more.

What to do to cure slow metabolism and fast metabolism?

  • Fast metabolism cure:

Calculate your BMR and add 500-1000 calories per day

For example if your BMR is 2000 calories per day than you have to eat around +1000 calories per day that means 3000 calories per day, to gain weight

2000c calories + 1000 calories = 3000 calories per day

Drink more water – 4-5 litters

That will help you to gain around 1kg per weak

  • Limit your cardio to 1-2 times a week not more than that

Why you will do cardio?

You will be doing cardio to keep the sugar low and push out the fat from your body which will start to appear during the diet

  • Don’t to work-out more than  4 days a weak
  • Keep eating in every 2-3 hours

NOTE:  Please do not consume and kind of weight gainer or mass gainer, they will mostly result in bubble gut. To know more about it or how to increase weight, Buy my another e-book “Transformation series- how to increase weight by Abhinav Singh Chaudhary”

  • Slow metabolism cure:

Golden rule for you guys: “burn more eat less” (in terms of calories but it more in terms of volume to keep you full)

Eat less calories up to 500-800 calories per day

That means if your BMR is 2000 calories than you have to eat subtracting 800 calories from it that will be around 1200 calories

That will be as:

2000 calories – 800 calories = 1200 calories

That will result in weight loss of around 1kg per week

And this calorie deficiency will be monitored to see how much we need to decrease per week or keep same

  • You have to eat 5-6 times a day in every 2-3 hours. We will discuss it more in diet section

Make sure you are eating healthy don’t eat dead calories “fast food or processed food” it won’t help you in increasing your metabolism infect it will be more harmful to your health

Drink more water – 4-5 litters

NOTES: DON’T SKIP MEALS; if you skip your meals that will be resulting in poor metabolism, people with slower metabolism have to be very careful in it.

  • Cardio: you have to do cardio 4-5 times a week

It can be high intensity cardio that means fast running or sprints or hit or any sport which results in heavy heart beat.

Or it can be slow but long duration cardio: such as tracking, incline walking

  • Workout 5-6 times a week


It is a hormone which is responsible for following even being number 1 male hormone, even it’s not like that woman do not have this hormone, in woman estrogen in primary hormone but here too testosterone works a bit similarly:

  • Sex hormone
  • Fat drop
  • Muscle built

What is the normal production of testosterone in male?

For healthy man it is 7mg a day and nearly 50mg a week. People who have testosterone below that 25-40mg a week is considered in low testosterone.

What are the symptoms of low testosterone?

  • Hair loss or thin out:

Mainly it is due to 3 reasons:

  • Heredity: It’s due to genetics, where if there is any gene going through forefathers into blood causing hair loss in every generation.
  • Low testosterone: It can be due to lower amount of nutrition in DIET such as: IRON, ZINC, MAGNESSE, VITAMINE B, ARGININE and more

STRESS can be a major reason of lower testosterone, due to stress the testosterone is not able to convert into free testosterone.


  • Very high testosterone: higher number of testosterone such as above 100mg can be resultant in hair loss because of lesser number of free testosterone and conversion of testosterone into estrogen.


  • Less sexual desire or low sex performance: it can be due to
  • Erection dysfunction:

It can be due to many reasons one of which is stress, blood flow, sexual disease or other, it would be better to consult a proper doctor for it.

Low blood flow in veins:

Due to less blood flow in veins, you are not able to get proper erection and perform better.

For that I would advise to get your cholesterol checked, bad cholesterol can result in blocking your veins.

High amount of fat which press or block your veins, and results in less blood flow.

You can take ARGININE for better blood flow, after reducing your body fat under single digit or at least below 15%

  • Low testosterone: It can be due to lower amount of nutrition in DIET such as: IRON, ZINC, MAGNESSE, VITAMINE B, ARGININE and more

STRESS can be a major reason of lower testosterone, due to stress the testosterone is not able to convert into free testosterone.


  • Weight increase:

Weight increase due to low testosterone, it gets harder to lose fat

  • High stress

Low testosterone v/s high testosterone

Muscle mass decreases/ hard to build musclesOld ageBad life styleFat gain/ hard to lose fatFeel fatigueLower pumpBad mood/excitement Poor erection Muscle mass increase/ easy to make musclesYoung ageGood life styleEasy fat lossFeel energized Good pumpGood mood/excitementGood erection

How to boast testosterone?

  • Workout

Legs and lower body workout is must for testosterone

  • Reduce stress

High stress = low testosterone

You know the side effects of testosterone already

  • Sleep

When you sleep you body goes into recovery mode that means it increases hormones too. The more you sleep the more you recover as your body went into state of rest and the easier is recovery

7-8 hours of quality sleep

  • Nutrition:

You have to add fats in your diet that can be said as must and top most priority in view to nutrition in your diet.

Taking about fats its SATURATED FATS that you have to focus in your diet, although saturated fats are said to be bad fats but 15-20g of saturated fat will be a huge plus in for testosterone production.

Example of saturated fat in diet

  • Whole meat: chicken legs, chicken wings
  • Egg York: 2-3 per day
  • Cheese: 1-2 times a week
  • Broccoli, cauliflower

NOTE: We won’t be talking about drugs or steroids at all, because they will surely harm you somewhere in life, even if you do take care of PCT.


We will discuss them in my another book “Transformation series- Supplements and diet by Abhinav Singh Chaudhary ” or you can visit my either of website and go through this Article with same name as this book, there you will find additional added information over here.


Total Cholesterol under 200 is considered as good cholesterol or safe, cholesterol over 240 is considered at risk.

Cholesterol can be of 3 types:

  • Good cholesterol:  also known as HTL

If cholesterol is less than 40 is considered at risk, above it is considered as safe value for cholesterol.


What is the good source of cholesterol?

  • Olive oil
  • Coconut oil
  • Low fat milk
  • Low fat paneer/ cheese
  • Chicken breast
  • Lean source of meat
  • Nuts
  • Bad cholesterol: Also known as LDL

If it’s under 100 it is considered safe, if it’s above 160 than it’s at risk

Mostly it results into HEART ATTACKS because it blocks the veins.

Mostly it is produced due to bad fats intake, it keep producing bad cholesterol in body for years.

What are the bad cholesterol foods?

  • Cheap oil
  • Dairy products: whole fat products such as:
  • Paneer
  • Full fat milk
  • Egg York
  • Full chicken
  • High fat meat
bad Cholesterol
bad Cholesterol

If your triglyceride is less than 150 it is considered safe. If its above 200mg it’s at risk


As I said, with the right information it is very easy to get abs.

Now let me introduce you with few of the methods I have gone through for my weight loss, and please remember to believe in the process to stick to the process:

  1. Low carbohydrate, High protein, Moderate fat diet
  2. Carbohydrate cycle
  3. Keto  diet

Here for now on we will be discussing these weight loss/ fat loss methods. For more advance programs you can buy my other book “TRANSFORMATION SERIES – ADVANCE LEVEL FAT LOSS GUIDE BY ABHINAV SINGH CHAUDHARY” which be launched soon.


For complete guide to – Transformation series- Weight/ fat loss loss in 1 month: Fat to Abs, you can buy our eBook on

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