30-Day Fat Burn & Muscle Build
A 30-day program designed to burn fat and build muscle simultaneously through diet, exercise, and lifestyle adjustments. Follow these steps for 30 days for noticeable results.
Program Modules
Diet & Nutrition
Focus on a slight calorie deficit and high protein intake to fuel muscle growth while burning fat. Aim for 1g of protein per pound of body weight.
Calculate Calorie Needs
Daily 30xDetermine your maintenance calorie level and reduce it by 200-300 calories. Avoid extreme calorie restriction.
Track Protein Intake
Daily 30xConsume 1 gram of protein per pound of body weight daily. Include protein sources like lean meats, fish, eggs, and protein shakes.
Prioritize Whole Foods
Daily 30xFocus on consuming whole, unprocessed foods. Include plenty of fresh produce.
Weight Training & HIIT
Progressively overload during weight training sessions and incorporate 20-30 minutes of HIIT 2-3 times per week.
Progressive Overload
Weekly 4xEach week, add weight, do an extra rep, or improve your form. This is how your muscles grow.
HIIT Sessions
Weekly 4xPerform 20-30 minutes of high-intensity interval training 2-3 times a week. Alternate between high-intensity bursts and rest periods.
Rest & Recovery
Prioritize 7-9 hours of sleep and manage stress levels.
Get Enough Sleep
Daily 30xAim for 7-9 hours of quality sleep each night.
Manage Stress
Daily 30xIncorporate stress-reducing activities like meditation, yoga, or spending time in nature.
Community & Support
Engage with the community, share progress, and find a workout buddy for motivation.
Share Progress
Daily 30xShare your progress in the comments below the daily post.
Find a Workout Buddy
Weekly 4xConnect with others and find a workout buddy for motivation.
What You'll Accomplish
- Reduce body fat percentage.
- Increase lean muscle mass.
- Improve overall fitness level.
- Establish healthy eating habits.
- Enhance strength and endurance.
- Increase motivation and adherence to a fitness program.
Full program access + updates