This document outlines a 6-week body transformation program focusing on training and nutrition to achieve a lean and toned physique. It includes guidelines for physical readiness assessments, a detailed meal plan, and the importance of balancing exercise with proper nutrition. Participants are encouraged to commit to their fitness journey, track their progress, and adhere to a structured workout and diet regimen for optimal results.

1. 6 Weeks Body
Transformation
The steps to reach your goals right now, and the plan to achieve
the dream body with incredible training and diet programme

2. Think about replacing the extra weight
with excitement and pride as you unveil
your beach body. You will feel lighter,
sexier and confident. Whatever you have
been feeling: setback, disappointment,
lack of visible results… Now it is the time
for that fabulous great change after
months of letting yourself down, here is
the plan to achieve the dream body. I
have the recipe: blend of incredible
training and a diet programme. Follow my
rules, work hard and soon you will see
the result: your new lean body and
muscular tone physique.

3. The first step to reach your goal is right now.
Are you ready to make it happen and do the workout, to change
your eating habits to take this drills and put them to work?.
You can do this programme and have a life all you need is few
minutes out of the day for cardio and weight training, and fallow
the nutrition plan, don’t worries you don't need to go to any
extremes, The plan is well balance will provide the best food
choices and the energy to get you through the workouts period,
and begin your new journey, the start of your body
transformation and fallow this important steps:
1. Take a picture in shorts or swimwear before and after.
2. Make sure you have the right food you need remember
nutrition is up to 100% of the new journey.
3. Start now the sooner you start, the sooner you will see your
dream body and reach your goal.
4. Track your days, weeks and months progress, training and
nutrition remember is all 100% training and 100% nutrition.

4. Cuban Cardio Body Transformation Fitness Test:
To assess your readiness for the Body Transformation 6 weeks program fast results for the exercises portion answer the following question
1. Can you do a regular freestanding squat 15-20 times without stopping? Y/ N
2. Can you do 10-15 press-ups n your toes without stopping? Y / N
3. Can you hold in low press-up plank position 10-20 seconds? Y / N
4. Can you hold yourself in a plank 20-30 seconds? Y/ N
5. Can you do 15-20 deep knee bends without stopping sumo squat? Y / N
6. Can you perform 15-20 lunges on each leg without stopping? Y / N
7. Can you perform 20-30 jumping jacks without feeling pain in your knees or back? Y/ N
8. Can you sit on a Swiss stability ball with your knees bent and feet flat on the floor without loosing your balance? Y / N
9. Can you you from a seat position on a stability ball walk into a bench press position with upper back and shoulders against the ball and feet on
the floor and then walk back to the seated position without loosing balance? Y / N
10. Can you perform any cardio activity of your choice 3-4 minutes without a break? Y / N
After complete the easy test sequence rate the challenge fitness how you feel on scale 1-10:
• I couldn't finish the routine.
• The routine felt intense but with time I will be able to do it.
• The routine felt somewhat intense .but it was also invigorating.
• I got my heart rate up but could have held a conversation during the routine if need to be.
• Was that supposed to be a workout ?.
• If you answer NO to any question you are NO ready the training programme.
• If you are ready you will experience dramatic incredible results don't feel discouraged if your are physically no ready you need to improved your
fitness level and you will see the results is all about a challenge you yourself your mind your body.

5. Nutrition Cuban Cardio Body Transformation Test:
1.How many meals do you eat a day ?.
2.How often do you drink diet or regular soda or fruit juice ?.
3.What is your relationship with fast food ?.
4.How often do you snack ?.
5.How often do you drink alcohol ?.
The Cuban Cardio contract to achieve the real fitness total body transformation:
I, (your name), will take responsibility for my actions, I will no longer let the past
or any outside influence affect my performance to reach my goal, how I feel
about, nothing will stop me, work, friends, colleagues or a difficult time setback,
and a relationship with family will no provide me with any excuse for eating
sweets, junk food and drink alcohol. By entering into this contract with myself, I
will immediately gain the power and control over my health and fitness
behaviours.
I vow my word to set alone just 30-45 minutes minimum a day of exercises, stick
with the Cuban Cardio training program Body Transformation plan and improve
my health and fitness benefits forever days. fallow the plan maintenance to keep
my results, and push myself to my limits and beyond to stay present and perform
well when I exercise and eat
……………………………………. your signature
Day Month Year .

6. The Diet Plan:
One of the biggest challenges to achieve the lean
and toned look is to follow the right food. The body
transformation approach requires understanding
that keeping active is the key to drop the excess
body weight. During the training period there is a
need to consume the combination of proteins, fat
and carbohydrates to fuel your organism with
necessary nutritions that will enable you to retain
muscle mass while dropping calories. You will also
need more proteins. Some people follow a low
calorie-diet with a moderate complex-carbs level
around 250g per day, with 250g proteins, and 0.5g
fat eating 5-8 times.

7. Meal 1
6-8 egg whites, scrambled
1 Slice reduce fat cheese
2 Slices granary bread with 4tsp low sugar
jam or 230g cooked oatmeal with 80g
strawberries
Total 339cal.
42g carbs, 37g proteins, 0.5g fat , 462
calories, 61g carbs, 43g protein, 0.9g fat
oats and berries.

8. Meal 2
140g Extra lean minced beef
140g Pasta cooked
125g Low fat marinara sauce
1 tbsp Parmesan cheese
125g Green beans
493 cal, 61g carb, 40g protein,
10g fat.

9. Meal 3
140g Chicken breast with 2
tbsp, barbecue sauce
170g Baked potato
150g Broccoli steamed
399cal, 36g carb, 49g protein,
0.6g fat

10. Meal 4
170g Shrimps, grilled
195g Cooked brown rice
2 Tbsp Teriyaki sauce glaze
100g Grilled mushrooms and
onions
547 cal, 82g cabs, 47g
protein, 45g fat.

11. Meal 5
170g Swordfish, baked or grilled
170g Yan with low fat butter
spray, Small mix salad mixed
120g romaine lettuce and 150g
cherry tomatoes with 2Tbsp fat
free dressing oil
505cal, 54g carbs, 48g protein,
10g fat.

12. Quick Meal
Breakfast
225g low fat cottage cheese
mixed with cinnamon and
sweetener
1 low fat bran muffin 170g
574g cal, 90g carbs, 36g
protein, 0.7g fat

13. Quick Meal 1
protein shake
400ml water
1 scoop LA whey protein
1 half banana or mango or
berries
3 rices cakes plain
325cal, 45g carbs, 33g
protein, 3g fat.

14. Quick Meal 2
Pret Mange Chicken whopper
side salad with light dressing
1 mix green drink kale spinach
kiwi
500g cal, 55g carbs, 40g
protein, 10g fat.

15. Snacks
1- 3 plain rice cake with 3 slices reduced
fat cheese
199 cal, 30g carbs, 17g protein, 07 fat.
2- One protein bar
32o cal, 28g carbs, 30g protein, 11g fat.
3- Protein Shake 400ml water mixed
with 1 scoop LA whey protein and 375g
frozen berries
332cal, 44g carbs, 34g protein, 23g fat.

16. Nutrients
Guide
5 main meals 2500 cal, 318g carbs, 205g
protein, 38g fat.
4 main meal and 1 quick meal
2450 cal, 315g carbs, 205protein, 42g fat.
3 main meal and 2 quick meals 2450 cal, 315g
carbs, 205g protein, 37g fat.
3 meal and 3 snacks
2350 cal, 295g carbs, 202g protein, 44g fat.
2 main meals and 2 quick meals plus 2 snacks
2400 cal, 300g carbs, 220g protein, 48g fat.

17. Cardio Activities
20-30 minutes of your choice indoor or outdoor including
sport specific and keeps your heart rate up to at least 60%
MHR(of your maximum heart rate).
Cardio interval Training after your workout 25-30 of your
choice activity, treadmill, cross trainer, stationary bike,
stepper or stair machine, rowing, cycling spinning in
minute 1-5 and 21-25 fallow the cadence workout to warm-
up and cool-down maintain 65-70%MHR throughout the
session and try to do 20 seconds all as fast yo can
maximum effort every 3 minutes for great results and
effective fat burn improving performance and health and
fitness benefits.
MHR can be calculate like this 220-your age if you 25
years old 220-25=195:/65% of your MHR will be 126
{195X65} and 70%is 136 or use a heart monitor or take
your pulse for 10 seconds and multiply by 6 your heart rate
in beats per minutes should be around 126-136

18. Warm-up 5-10 minutes your choice of activity before start the
weight training sessions
thought the training programme, the aim objective is to maintain
muscle size while slowly stripping away body fat. The importance of
training heavy while trying to reduce fat and get lean can’t be over-
extreme. Do not increase extreme loading and receptions when
performing the exercises indicate that low to moderate reps ranges
are the need necessary to achieve your goals.
Great technique and form is more important than heavy weights,
your muscles respond to the time under tension developed during
each repetition and exercise, high demand of time under tension
are best accomplished with proper efficient techniques and
excellent form, relatively force with heavy loading weights.
Push yourself to the limits to complete every workout each day, if
you start to setback you will stay behind and unable to complete
some of the demanding challenging workouts because your poor
physical conditioning and recovery ability. Remember you don't
need to go to extreme but determination and consistency is the
only alternative to achieve outstanding results.