Programs by goal

Fat loss program

Strength training is the most effective tool for lasting fat loss

Cardio burns calories while you do it. Strength training builds muscle that raises your resting metabolic rate — including while you sit on the sofa. Combining strength work with a moderate calorie deficit is the most effective route to lasting fat loss, and the only one that reliably keeps your muscle along the way.

Key principles

1. 1Strength training raises your resting metabolic rate through added muscle — cardio alone does not do the same over time
2. 2A calorie deficit is required to lose weight — training alone is rarely enough, diet has to be part of it
3. 3Eat enough protein (at least 1.8 g per kg) while losing weight to preserve your muscle mass
4. 4Shorter rests (60–90 sec) and supersets raise energy expenditure without needing more time in the gym
5. 5Choose exercises that use large muscle groups — they demand the most energy and give the most back per minute
6. 6Do not cut too hard at once: a 300–500 kcal daily deficit gives steady progress without losing muscle

Example weekly plan

Typical exercises