{"id":373,"date":"2026-09-17T13:12:09","date_gmt":"2026-09-17T13:12:09","guid":{"rendered":"https:\/\/www.mibody.co.za\/shop\/?post_type=product&#038;p=373"},"modified":"2026-09-17T13:16:40","modified_gmt":"2026-09-17T13:16:40","slug":"the-10-4-challenge","status":"publish","type":"product","link":"https:\/\/www.mibody.co.za\/shop\/?product=the-10-4-challenge","title":{"rendered":"The 10\/4 Challenge"},"content":{"rendered":"<p>A guide to lose 10kg in 4 months. <\/p>\n<p>The goal:<br \/>\nbuild the habits, strength, fitness and nutrition skills that can support<br \/>\nmeaningful weight loss over 16 weeks.<\/p>\n<p>&#8211; 16-week progressive exercise programme.<br \/>\n&#8211; 3 full-body strength workouts per week.<br \/>\n&#8211; 2 cardio sessions per week.<br \/>\n&#8211; Bodyweight-first exercises with dumbbell, kettlebell and resistance-band progressions.<br \/>\n&#8211; 30-day protein-focused meal plan.<br \/>\n&#8211; Gender-neutral nutrition and training.<br \/>\n&#8211; Hormone-supportive nutrition principles without prescribing gender-specific diets.<br \/>\n&#8211; A dedicated \u201cCalorie Deficit: Do the Math, Don\u2019t Starve\u201d page.<br \/>\n&#8211; Explanation of why adequate fuelling can support adherence, training and recovery better than       extreme restriction.<br \/>\n&#8211; Protein guidance<br \/>\n&#8211; Meal swaps and shopping framework.<br \/>\n&#8211; Weekly progress\/check-in system.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A guide to lose 10kg in 4 months. <\/p>\n<p>The goal:<br \/>\nbuild the habits, strength, fitness and nutrition skills that can support<br \/>\nmeaningful weight loss over 16 weeks.<\/p>\n","protected":false},"featured_media":374,"template":"","meta":[],"product_brand":[],"product_cat":[15],"product_tag":[],"class_list":["post-373","product","type-product","status-publish","has-post-thumbnail","product_cat-uncategorized","first","instock","shipping-taxable","purchasable","product-type-simple"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=\/wp\/v2\/product\/373","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=\/wp\/v2\/product"}],"about":[{"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=\/wp\/v2\/media\/374"}],"wp:attachment":[{"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=373"}],"wp:term":[{"taxonomy":"product_brand","embeddable":true,"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=%2Fwp%2Fv2%2Fproduct_brand&post=373"},{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=%2Fwp%2Fv2%2Fproduct_cat&post=373"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/www.mibody.co.za\/shop\/index.php?rest_route=%2Fwp%2Fv2%2Fproduct_tag&post=373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}