Fat Loss

Choose the one that fits your time and experience.

Days 1, 3, 5 - Light/Moderate Strength. Days 2 & 6 - Brisk Walk.

Days 1, 3, 5 - Light/Moderate Strength

Squat - 3×12

Lat Pulldown - 3×10

Push-Ups - 3×10

Plank - 3×40s

Days 2 & 6 - Brisk Walk

Brisk Walk 45-60 min

Nutrition:

Light deficit (-300 kcal), high protein, plenty of vegetables.

Higher frequency: strength + HIIT + LISS.

Days 1, 3, 5 - Intense Strength

Squat - 5×8

Bench Press - 4×8

Row - 4×10

Abs - 3×15

Days 2 & 4 - HIIT

20 min (30s sprint / 90s slow)

Day 6 - LISS Cardio

60 min brisk walk / cycling

Nutrition:

Moderate deficit (-400 to -600 kcal).

Easy: 3 days strength + 2 walks - sustainable fat loss.

Hard: 5-6 days - higher intensity and more cardio volume.

Guidelines: Track calories, keep protein high, prefer veggies & whole foods.

Progression: slowly increase intensity (more weight or extra interval rounds).

Notes:

Consistency and sustainable calorie deficit are key.

Prioritize recovery-sleep and hydration help preserve muscle.

Adjust frequency if energy or recovery is limited.