Fat Loss Program

The 8 lessons

In a deliberate order. Each lesson explains the why, gives you the session or the tool, and ends with an assignment.

1. 01

   Start here: how this program works

   You will know how the eight lessons fit together, what gear you need, and whether you should check with a doctor before you begin.

   10 min read · includes a workout

2. 02

   Energy balance and a sensible calorie target

   You will estimate your maintenance calories, set a moderate deficit and know how to adjust it using your own data.

   12 min read

3. 03

   Protein and a plate method that works

   You will set a daily protein target and build filling meals with a simple plate method, with or without counting calories.

   11 min read

4. 04

   Daily steps and the movement you forget about

   You will raise your daily steps in small, planned increases and use walking sessions as low-stress fat-loss work.

   10 min read · includes a workout

5. 05

   Why lift weights while dieting: Session A

   You will understand why strength training keeps your muscle during a diet and be able to run Session A with good form and the right effort.

   13 min read · includes a workout

6. 06

   Your fat-loss training week: Session B

   You will run Session B, alternate it with Session A, and choose a two or three day weekly schedule that fits your life.

   12 min read · includes a workout

7. 07

   Hunger, sleep and stress

   You will manage hunger with practical tactics, protect your sleep, and use a short, low-stress session on rough days.

   12 min read · includes a workout

8. 08

   Plateaus, diet breaks and your long-term plan

   You will handle plateaus calmly, use diet breaks well, move into maintenance, and write a 12-week calendar you keep using.

   14 min read