Fat loss
Losing fat without melting away your muscle needs a structured fat loss workout program, not just more cardio bolted on at random: that's exactly the balance these programs target.
Cutting & Definition combines strength training and targeted cardio over 9 weeks, four sessions a week, to shape the body while keeping the strength you already built. Express 20 and Express 45 fit into a packed schedule, in 20 or 45 minutes a session, three times a week. The Nutrition Guide rounds it out with the meals that actually make the difference over time, with no needless deprivation.
Pick Cutting & Definition if you already train regularly at the gym, or pair an Express plan with better eating if you're starting from zero.
- Weight trainingFat lossGym
Cutting & Definition
Lose fat while keeping muscle · 4 sessions a week · 9 weeks
€44.5See →≈ one session with a coach
- Fat lossNutrition
Nutrition Guide
The complete course: understand, calculate, apply
€39.5See →≈ one session with a coach
- Weight trainingFat lossExpressNo equipmentAt home
Express 20
Bodyweight · 3 x 20 minutes a week
€39.5See →≈ one session with a coach
- Weight trainingFat lossExpressNo equipmentAt home
Express 45
Bodyweight · 3 x 45 minutes a week
€39.5See →≈ one session with a coach
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Fat loss programs, free, no credit card.
Which program should you pick to lose fat?
An honest answer first: no training program makes you lose fat on its own. The calorie deficit drives the result; training decides what your body loses, fat alone or fat and muscle together. Our programs are therefore built to protect muscle while you lose. Cutting & Definition is the most complete: 9 weeks in the gym, four sessions a week combining strength work and targeted cardio to keep the strength you have already built.
Weights or cardio for fat loss?
Cardio spends calories during the session; strength training tells your body to hold on to its muscle through the deficit, and preserved muscle keeps your resting expenditure up. That is why our fat loss programs keep strength training as the backbone and add cardio as a complement, not the other way round: both have a place, but the order of priority matters. Our weights or cardio guide walks through that trade-off from your starting point.
Short on time? Sessions of 20 or 45 minutes
Consistency weighs more than session length. Express 45 takes three 45-minute bodyweight sessions a week, over 9 weeks, with no equipment. Express 20 drops to three timed 20-minute sessions, the format that survives your busiest weeks. No session burns your deficit for you: it preserves muscle and keeps you moving while your plate does the rest. Both formats live in our express programs.
The plate makes the result
Without a calorie deficit, the best program in the world will not change your shape. The Guide Nutrition lays out a complete method for eating according to your goal, with cheat sheets to keep at hand and no needless deprivation. For the foundations, start with our sports nutrition guide.
How many kilos in 9 weeks?
We will not write a number, because nobody knows it in advance: the rate of loss depends on your deficit, your starting point and your consistency. What the program does guarantee is structure: written sessions that protect muscle, a week-by-week progression and a framework that makes the deficit sustainable. The number on the scale is yours.
What the PDF contains
Each program details the exercises, the sets, the rest times, the week-by-week progression and the alternatives for the equipment you have. Downloaded once, the file is yours forever. If you would rather build muscle before cutting, start with our gym training programs.