Learn and apply the processes and stages to a great and happy fat loss program that inspires you to constantly make positive changes to your body that propels you to take action. Study how to set up simple and fun experiments that give you energy and keeps you feel satiated every day.

Here's the tools that you need to keep you on track of your airplane to fat loss, captain!

Here are some ways we can use our 'wall calendar' to help us keep our Vision in sight all the time while planning and making changes to our quarterly objectives, tasks and pace. Having a weekly goal section in an annual planner also keeps us tightly on track.

Note: This is a supplementary section to the course.

Learn 10 different things that you can do to create a superb mindset and strong willpower from this quick infographic.

Everything that we do - will either bring us towards results, or they're just plain excuses. Excuses are barriers that stop you from attaining a leaner body. In this video, learn how we can program our brain so that it keeps finding solutions and cancelling out excuses so that we can get results all the time.

Volition. Will. Can Do Attitude. What you MUST have if you want to have a leaner and fitter body. We may have the knowledge and motivation to burn off all the unnecessary weight in our body but if we don't have this, chances are, we'll fail. Learn how to cultivate this positive attitude to help you attain your goals easily.

Note: This is a supplementary section to the course.

Rome wasn't built in a day. It took them a more than a million days! Similarly, we should not rush, but take small, deliberate steps to make it happen. We want long term changes. Any drastic changes may not be sustainable and sometimes, can be dangerous for our body.

Regression is necessary at times. You're allowed to :) Life is not always about moving forward. Sometimes we fall. Sometimes we slack. Learn how to 'slack' smartly while still inching forward.

Everyone responds differently to varying degrees when it comes to different 'diets'. Learn 3 basic yet very powerful ways when it comes to putting food in your system - you can choose to do one, two or even all three at once.

More than 100 scientific studies show that the timing when consume our food will determine whether the fat in our body gets used as energy (fat loss). This is possibly the easiest, least effort needed way to burn fat. 

Perform habits that unlocks stored tummy fat to start burning at an insane rate with this simple, yet progressive method. 

Food that you put into your body is information. Food tells your body to burn fat, build metabolism or to store fat. Learn how you can make progressive 5% progressive changes to the type / category of food that you're eating to see massive positive changes to your body. 

Learn the types of food that you can / should consume to accelerate fat loss without the need to cut back your favourite food altogether. 

Learn how detrimental sugar can be to your body. It's a simple and scary thing that they can do to you, and to know this is extremely important if we want to be lose the inches in our tummy.

Eating less to lose weight is what many of us have been told to do if we want to lose fat. However, this is hard for many of us to maintain over the long term, especially if we want to look for quick fixes. If we eat too little calories in a day, out bodies may switch on starvation mode that lowers down our energy levels. Learn how to cut back calories effectively if you choose to go down this road to fat loss. 

Learn how to reduce your calories by a few percentages per week that creates lasting changes to your body and habits. 

Learn and be smart about cutting back food as we look at the FACTORS that affect both caloric intake and caloric expenditure. We need to know these, otherwise how can we be successful in cutting back calories, right?

The difference between structured and non-structured exercises. Learn how to get leaner by incorporating these in your lifestyle, in a progressive manner.

Mix and match - from resistance training, high intensity interval training to flexibility training. What's the best way to structure your workouts?

Learn how to know how much intensity your workouts should be to maximise your time and achieve maximum results. No equipment needed! 

FITT is the foundation of the making of our training plans. We can keep it simple by creating this plan in our heads, or go depth and spell out the details. In this section, we explore the frequency of sessions we should do to make our physical activity program a success. 

We don't need to workout more than an hour a day to lose fat. In fact, research show that if our workout program is good, we just need 30 to 45 minutes per session. For those who are busy, learn how you can make a 10 

Find out what's the best type of workouts you should do to burn most fat 1) when you're 

DOMS happen. Learn why and how to reduce muscle soreness after workouts. 

Step by step, non-rushing method is key to our success in fat loss. There's no need to make drastic changes to your life to attain a flatter tummy.

There are many challenges that may come our way when we want (and plan to do our workouts). Learn how to strategize and choose the best time, exercises (that you love) that will work with you (not against you) that'll help you achieve your goals.

Arguably the fastest way to raise our metabolism - 'tone up' by building quality muscles. Learn how to have a leaner body that makes you look more like a fitness model as you get deeper into your program, easily.

Many condos and gyms have a cable machine. Here are about 10 exercises that will work your whole body.

We can get very fit with just a few bodyweight exercises. Learn and perform the 'Famous five' exercises - squats, lunges, push ups, plank and crunches safely/effectively.

If you're someone who'd feel intimidated to workout at the gym, here are some things you can do to reduce and eliminate the fear of training with weights at the gym.

Note: This is a supplementary section to the course.

Low vs high intensity workouts for fat loss - which is better? This little piece of information is important for busy individuals and for those who have been walking/jogging but 1) have not seen much changes or 2) have reached a plateau.

We can get very fit with just a few bodyweight exercises. Learn and perform the 'Famous five' exercises - squats, lunges, push ups, plank and crunches safely/effectively.

Learn how to burn fat 'automatically' doing everyday tasks. If you so wish to, up the ante and do long, slow, distance workouts that burns many calories while you're doing your workouts.

Studies show that having good, quality, sleep helps us control our cravings better, tweak our hormones to burn fat faster and

Here's some simple, scientifically researched things you can do to help you improve your sleep. 

Supplementary information via infographics.