Physical Transformation
Lose fat for good, without an absurd diet
The calorie deficit explained, a full calculator, sixty recipe sheets and training programmes adapted to every body type and every level.
One-time payment · tax included · instant access
- All 16 lessons and 30 exercises, no time limit
- All 7 practical resources, worth 245 €
- Future updates included
- Instant lifetime access, updates included
This module is included in Body & Mind Pack et Complete Curriculum.
Understand exactly why and how fat loss works, calculate your real needs, build a way of eating you can hold for six months, and follow a training programme suited to your level and your constraints, at home or in a gym.
This module is for you if...
- You have lost weight three times and regained it four
- You do not know how much you should actually be eating
- You have trained for months with no visible result
- You are lost between diets that contradict each other
By the end of the module, you can do this
Verifiable skills, not impressions.
Calculate your basal metabolic rate, your total expenditure and your optimal deficit
Set your macronutrients according to your weight, your activity and your goals
Build filling meals without weighing every gram
Track your progress with the right indicators, not only the scale
Run a strength training programme at home or in a gym
Place walking and cardio in the right spot, in the right amount
Break a plateau with a method, and handle the maintenance phase
5 chapters, 16 lessons
Lessons marked with an open padlock are freely readable, in full.
The fundamentals: what actually decides the result
Understand the mechanism, once and for all, so you stop depending on a method.
- 1.1The calorie deficit: the only law that countsLessonfree to readThe physical principle of fat loss, what diets hide, and why they all work a little.18 min
- 1.2Working out your metabolism and your real needsToolfree to readMifflin-St Jeor, activity level, total expenditure and target deficit, with the site's calculator.20 min
- 1.3Macronutrients: how much protein, fat and carbohydrateLessonThe split that preserves muscle, holds satiety and supports training.19 min
- 1.4Spontaneous expenditure and metabolic adaptation: why it slowsLessonThe two mechanisms behind plateaus, and what can genuinely be done about them.17 min
Putting it in place: tracking, building, holding
Build a way of eating that produces a deficit without making life impossible.
- 2.1Tracking progress: the right indicatorsProtocolWeigh-ins, averages, measurements, photos: how to measure without demoralising yourself.16 min
- 2.2Building your plates: the method without scalesProtocolHand portions, energy density, satiety: eating properly without weighing anything.18 min
- 2.3Sixty recipe sheets, and how to find the one that matches your cupboardSheetSimple, filling, protein-rich recipes, with nutritional values and variants.26 min
- 2.4The traps: liquids, weekends, restaurants, snackingLessonThe four situations that cancel a deficit, and the concrete counters.16 min
Training: muscle, strength, cardio
Preserve muscle mass during the deficit, and build a body that holds.
- 3.1Why resistance training comes first in a deficitLessonWhat strength work preserves during weight loss, and why cardio alone fails.15 min
- 3.2Bodyweight programme: twelve weeks at homeProtocolThree sessions a week, no equipment, with progressions for every level.24 min
- 3.3Gym programme: full body and upper/lowerProtocolTwo proven structures depending on how many sessions you have, with load progression.22 min
- 3.4Walking, NEAT and cardio: the right doseLessonWhy walking is the best expenditure tool, and how to place cardio without harming muscle.16 min
Adapting: body types, ages, constraints
Adjust the protocol to your body, your age and your actual life.
- 4.1Body types: what really changes, and what does notLessonBeyond the three classic categories, the parameters that genuinely justify an adaptation.18 min
- 4.2Real constraints: work, family, travel, budgetProtocolThe minimum protocols that work when life does not cooperate.15 min
Lasting: plateaus, maintenance, the 12-week protocol
Get out of a stall methodically, then stabilise without regaining.
- 5.1Getting out of a plateau: the five-step procedureProtocolWhat a plateau actually is, and the sequence of checks to run in order.18 min
- 5.2Maintenance: the phase everyone skipsProtocolWhy eighty per cent of weight loss is regained, and how not to be part of it.17 min
7 practical resources
Worth 245 € in total, included in the module price.
Calorie and macro calculator
Basal metabolic rate, total expenditure, calorie target and the split in grams.
60 recipe sheets
Breakfasts, lunches, dinners and snacks, with calories, protein and preparation time.
3 complete training programmes
Bodyweight at home, full body in the gym, upper/lower and PPL, with progressions and regressions.
12-week dashboard
Daily and weekly tracking: weight, steps, protein, sessions, measurements and photos.
Substitutions and batch cooking guide
Lighten a dish without losing the taste, and the two-hour Sunday preparation protocol.
Find a recipe with what you have
60 recipes filterable by available ingredients, diet, calories and preparation time.
Animated movement library
Every exercise in the programmes, animated, with its cues, its common mistakes and its three levels.
About Physical Transformation
Yes. The calorie and macronutrient calculator is an interactive tool in the member area, and the sixty recipe sheets come with the module, searchable by the ingredients you have.
No. Three sessions a week plus daily walking is the structure the module builds on. More than that adds little and is the main reason people stop.
No. Counting is a calibration phase, typically two to four weeks, so that you learn what a portion looks like. Chapter 2 teaches the hand-portion method, which takes over afterwards and is what most people stay on.
The calculator lets you switch to imperial units. The tracking charts keep metric, because a series of weigh-ins must have one unit or the history becomes unreadable.
Yes. The twelve-week bodyweight programme needs a chair, a wall and a towel. The illustrated movement library shows each exercise with its cues and its progressions.
None, except to correct a shortfall documented by a blood test. The module says so plainly and explains why the free levers, sleep, protein, walking, account for almost all of the result.
Talk to a doctor or a dietitian before starting. Calorie tracking is not neutral for everyone, and the module says so rather than pretending otherwise.
Physical Transformation
The calorie deficit explained, a full calculator, sixty recipe sheets and training programmes adapted to every body type and every level.
- 16 lessons
- 5 h
- Lifetime access
- Instant access