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Course Orientation and Quick Start

Fat-Loss Routine Reset — Master Pack (Ajay)

1) Start Here: How This Works

Quick-Start Checklist (do these today)

Nutrition Foundations: Daily Rhythm and the Plate Method

2) Daily Rhythm — 3 Meals + 1 Planned Snack

The Daily Structure

Protein & Snack Targets

3) The Plate Method for Fat Loss

Portion Cues (Hand Measures)

Simple Meal Plans: 7-Day Template, Groceries, and Meal Prep

4) 7-Day Menu — Veg & Non-Veg Options

Breakfast Options (choose 1 daily)

Lunch Options (choose 1 daily)

Dinner Options (choose 1 daily)

Snack Ideas (1–2 / day)

5) Grocery Starter Lists

Veg Path

Non-Veg Path (plus shared items above)

6) Quick Meal-Prep System (Batch Once, Eat Fast)

Batch Flow (90 minutes)

Five Mix-and-Match Meals

Training Plan: 2 Strength Sessions and 2 Low-Impact Cardio Days

7) Weekly Training — 2 Strength + 2 Cardio

Strength A (Home or Gym) — 20–30 minutes

Strength B (Home or Gym) — 20–30 minutes

Cardio Days (20–30 minutes)

8) Cardio Planner — Zone 2 + Optional Intervals

Stress and Sleep Habits That Support Fat Loss

9) Stress & Sleep Basics

Cortisol-Smart Habits

Wind-Down You’ll Actually Do (20–30 minutes)

Tracking, Troubleshooting, and Long-Term Consistency

10) Track & Tweak — Make Your Data Useful

What to Log Daily

Plateau Fixes (Choose One)

11) Quick Protein Guides

Vegetarian

Non-Vegetarian

12) Eating Out & Travel Swaps

13) Safety & When to See a Pro

14) FAQs

Knowledge Checks and Course Feedback

Quiz 1: Getting Started and Daily Rhythm

Quiz 2: Plate Method and Portion Cues

Quiz 3: 7-Day Menu, Groceries, and Meal Prep

Quiz 4: Training Plan and Cardio Planner

Quiz 5: Stress, Sleep, Tracking, and Plateau Fixes

Course Survey: Your Reset Results and Next Steps

Badge Card

Sustainable Fat Loss: The Plate Method and Weekly Routine is a beginner-friendly, no-extremes program designed to help busy people lose fat steadily while eating familiar foods. You’ll learn a simple daily rhythm—three balanced meals and one planned protein snack—using the Plate Method: half vegetables, a quarter protein, a quarter smart carbs, plus small fats. No calorie counting, no complicated macros—just clear plate visuals and hand-portion cues you can use at home, work, or while traveling. The course includes a 7-day menu template for Indian veg and non-veg preferences, grocery starter lists, quick meal-prep systems, and printable trackers to keep momentum without obsessing over numbers. Training is intentionally light and sustainable: two short strength sessions and two easy Zone 2 cardio days per week. You’ll also build stress and sleep habits that lower cravings, stabilize energy, and support recovery. Expect practical tools, bite-sized lessons, and realistic success markers so you can progress even on busy weeks. If you want a structured reset that fits real life—meals you’ll actually cook, workouts you’ll actually finish, and routines you’ll actually keep—this is your path to consistent fat loss without burnout.

Sustainable Fat Loss: The Plate Method and Weekly Routine

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            <p>Achieving sustainable fat loss requires a departure from restrictive dieting and extreme exercise regimens, focusing instead on a structured yet flexible daily rhythm. This course provides a comprehensive framework centered on four foundational pillars: the Plate Method for balanced nutrition, simplified meal planning tailored for both vegetarian and non-vegetarian Indian diets, a manageable weekly schedule of two strength and two cardio sessions, and the optimization of sleep and stress habits. By prioritizing consistency over perfection, participants will learn to implement minimum effective actions that maintain momentum even during demanding weeks, ensuring that progress remains steady, health-focused, and integrated into a modern lifestyle.</p>

<p>The curriculum is designed to transition seamlessly from initial orientation to practical, long-term application. Participants will master the Plate Method—a visual portioning strategy that utilizes hand measures to eliminate the need for meticulous calorie counting—and utilize a 90-minute batch-cooking system to reduce daily decision fatigue. The training component offers versatile routines suitable for home or gym environments, emphasizing low-impact cardio and progressive strength training that can be completed in under 30 minutes. Furthermore, the course integrates robust tracking tools and troubleshooting protocols to address plateaus and navigate real-world challenges such as travel and dining out. This systematic approach empowers individuals to build a resilient routine that supports fat loss while respecting the professional and personal constraints of a busy schedule.</p>
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