Description
A guide to lose 10kg in 4 months.
The goal:
build the habits, strength, fitness and nutrition skills that can support
meaningful weight loss over 16 weeks.
– 16-week progressive exercise programme.
– 3 full-body strength workouts per week.
– 2 cardio sessions per week.
– Bodyweight-first exercises with dumbbell, kettlebell and resistance-band progressions.
– 30-day protein-focused meal plan.
– Gender-neutral nutrition and training.
– Hormone-supportive nutrition principles without prescribing gender-specific diets.
– A dedicated “Calorie Deficit: Do the Math, Don’t Starve” page.
– Explanation of why adequate fuelling can support adherence, training and recovery better than extreme restriction.
– Protein guidance
– Meal swaps and shopping framework.
– Weekly progress/check-in system.
