Use weight training and proper nutrition to burn fat and retain muscle – and get shredded & sculpted.
Program Overview
Watch the following videos below or read the text for more information.
This is a 6-week program that will help you lose fat through implementing an effective weight training program, and being more mindful about your nutrition – by tracking 3 nutrition habits daily and using a sample meal plan for guidance. This program is applicable for beginner and intermediate workout experience levels.
This program is thorough, and emphasizes simplicity and practicality. This program is great for:
- Busy professionals: offers a structured approach that eliminates the guesswork of what to do, and it can be done from home. It also helps boost energy levels while curbing poor eating habits developed from long work hours and frequent dining out.
- Fitness newbies: provides a clear and easy-to-follow structure, perfect for those feeling overwhelmed by the abundance of fitness information online. This program can also be done from home, so it’s a great option for those intimidated about going to a gym.
- Pre-vacation / event prepper: perfect solution to quickly get in shape for an upcoming event. It’s tailored to those who may have procrastinated on their fitness goals and need a fast, effective plan to shed fat.
The program is done through our app that we use with Online Personal Training, and you’ll have access to a Personal Trainer throughout your program to help answer any questions.
Key Benefits
- Lose fat, build muscle (possibly)
- Enhanced muscle definition
- Improved strength
- Improved confidence
- Be able to ask questions to a Personal Trainer throughout the program
Requirements
- Access to the following gym equipment: range of dumbbells from moderate to heavy, and an adjustable workout bench
- Able to exercise for at least 5 hours per week (this is inclusive of prescribed walking time)
- Smartphone and/or computer
Ready?
Click on the button below to get started. After successful payment, you’ll get an email to download our app. Your program will be loaded in the app and it can be started immediately. the following week.
You’ll also be sent a welcome email that will give you more information and help describe the program in more detail. Any questions you have can be directed to the trainer in the group messaging forum in the app.
More Information
Duration
Program is 6 weeks, starting on the first Monday after your purchase.
Equipment Needed
- Set of Dumbbells, or Adjustable Dumbbells
- Adjustable Bench
- Treadmill, or area where you can walk (like around your neighbourhood, trails, etc.)
*The above links are products we’ve recommended for clients before, and are from amazon to make purchase and delivery easy.
How Many Workouts?
There are 4 weight training workouts (Day 1-4) to be done over the course of the week, and 2×30 minute walks throughout the week – that start from 3 days a week in week 1 and increase to every day in week 6.
Walking is the extra movement portion of this program – mainly because it is low skill, low motivation, good active recovery, and a great stress relief. Alterations can be made to change some of the walking to other exercise options with different duration length- like 20-30 running or biking.
The workouts change slightly in week 4 to help prevent boredom, increase adherence & consistency, and to help push through possible barriers if you happen to be “stuck” in the first 3 weeks.
Nutrition Program
With this program you’ll get access to a sample 3-day meal plan, and we’ve inputted 3 nutrition habits to track daily during your 6-weeks that we’ve found to be most helpful for clients trying to lose fat.
The sample plans are meant for inspiration and direction. It’s harder to provide sample nutrition plans since nutrition is so individual; If you’re serious about working on your nutrition, consider doing the Fat Loss Blueprint Course or working with a Registered Dietitian while working with a Personal Trainer.
Investment
34.50 bi-weekly, as one payment.
Why This Program?
This program is a structured 6-week program that provides both a workout program and nutrition guidance. Further, it requires little equipment, is applicable for beginner and intermediate experience levels, and you get access to a Personal Trainer for support throughout the program.
Your Coaches.
This program has been made by the coaches below, and they’ll be available for support while doing your program.
Mike
Jackie
Chris
Get Started.
Click on the button below to get started. Like mentioned earlier, after successful payment you’ll get an email to download our app. Your program will be loaded in the app, it will start the upcoming monday – but can be started immediately.
You’ll also be sent a welcome email that will give you more information and help describe the program in more detail. Any questions you have can be directed to the trainer in the group messaging forum in the app.
Guarantee.
If you’re not satisfied within the first week, we will offer a full refund—no questions asked.
FAQ
What happens when the program is over?
You can continue doing the program at the bi-weekly investment, try another program, take a break, or work with a coach 1-on-1. Doing this program is one of our Online Personal Training options – App + Support. See our Online Personal Training page for more info.
Do you offer refunds?
We offer a 1-week no-questions asked full refund. If the program wasn’t what you were expecting and you’re not satisfied, we’d be happy to refund your money.
Other Options.
1. Other Workout Programs
Starting Strength: 6-Week Strength Starter Program
Start your strength training journey, gain confidence, and get strong.
Click on the button below for more info.
Magnificent Muscle: 6-Week Lean Muscle Building Plan
Add lean muscle and transform your physique for a healthier look.
Click on the button below for more info.
2. Nutrition Course
Fat Loss Blueprint: Nutrition Guide For Long-Term Success
Whether you’re new to the world of fat loss or weary of the endless cycle, our Fat Loss Blueprint is your roadmap to success. Discover the fundamentals of fat loss and learn how to sustain your progress for the long haul. Uncover your unique healthy weight, craft a personalized nutrition plan, and gain access to sample meal plans for guidance. You can do this course independently, or have access to a Dietitian throughout – ensuring you get the most out of this course and your journey towards lasting results.
3. Work With A Coach 1-on-1
A great way to ensure that you are going to get the best results is to work closely with someone 1-on-1, so that you have a completely customized program, and increased accountability and coaching. If this is something that interests you, fill out a new client interest form by clicking on the button below and we’ll send you some more information.