Fat Loss Protocol Starter

The Fat Loss Protocol is for trainees who want to shift body composition through structured training and a sustainable eating pattern over twelve weeks. It assumes three to four sessions per week, and welcomes everyone from detrained to intermediate. The programme does not promise specific weight outcomes. What it provides is a tracked, coach-verified plan against your own baseline.

This is not a high-intensity-everywhere programme. The structure mixes resistance training with conditioning blocks designed to maintain lean mass while operating in a moderate calorie deficit. Strength work is preserved as the structural anchor. Conditioning is programmed in density blocks: a defined work envelope, a target output, and a measured progression week to week.

The included training journal logs sessions, daily steps, and a simple subjective hunger and energy score. The smart scale, on Elite, provides weight trend data. The heart-rate strap, on Performance and Elite, gates the conditioning intensity so you train in the right zone, not just hard.

Nutrition is not a meal plan. It is a framework: protein floor, calorie window, and habit anchors. Tracking is encouraged. Restriction is not. The coach reviews adherence and adjusts on a monthly cadence.

What you choose to work towards is yours. The programme provides the structure, the kit, the coach review, and the honest weekly tracking against your starting point.

What’s included (Starter tier, £197)

• Twelve-week Fat Loss Protocol PDF
• Resistance bands set
• Core sliders pair
• Training journal
• Branded water bottle

12-week structure

Foundation (Wk 1-4). Habit installation and movement base. Resistance sessions run at moderate load and moderate volume to build the work capacity needed for the harder later blocks. Conditioning is introduced as low-intensity steady state, building the aerobic floor. Daily step targets are set against the intake baseline. Measured: adherence to sessions, daily step average, sleep hours, and protein intake estimate. Adjusted: calorie window is set conservatively in week one, refined by week four against weight trend.

Progressive Overload (Wk 5-8). Density blocks enter the programme. Conditioning shifts to intervals gated by heart-rate zones if the strap is in the kit. Resistance work holds load while time-under-tension and rep targets climb. This is the highest training stress block of the cycle. Week eight includes a deload that also relaxes the calorie window for one week. Measured: density-block outputs, rolling weight trend, and recovery flags. Adjusted: if recovery drops below threshold, conditioning volume cuts before resistance volume.

Peaking and Realisation (Wk 9-12). Output testing and consolidation. Conditioning targets sharpen, resistance work focuses on maintaining strength under reduced fuel intake. Week twelve repeats baseline measurements: bodyweight trend, conditioning benchmark, and your subjective markers from week one. The end of cycle is the maintenance-or-next-block conversation with your coach.

Frequently asked

Will I lose a specific amount of weight?
No specific number is promised. Outcomes depend on adherence, starting point, sleep, stress, and life context. The programme tracks your trend honestly against your week-one baseline, and the coach adjusts the plan based on what the data shows.

Do you provide a meal plan?
Not a prescriptive one. The programme provides a calorie window, a protein floor, and habit anchors built around your typical eating pattern from the intake form. Tracking is encouraged at the level you are comfortable with. The coach reviews monthly.

I work shifts. Will this work?
Yes. The intake form captures your weekly schedule including shift patterns. Sessions can be programmed across any three or four days of your week, and conditioning blocks are time-bounded so they fit a working window rather than a fixed clock time.