RECOVER · STABILISE · MOVE FORWARD · 6 WEEKS
POST-FAT LOSS TRANSITION
Protect the result you worked for. A structured six-week bridge from active fat loss to sustainable maintenance—designed to reduce accumulated fatigue, preserve strength and muscle, stabilise routines and prepare you for the right next goal.
General fitness and movement-quality coaching, not medical care, physiotherapy, rehabilitation, pain treatment or post-operative care. It does not diagnose, treat or rehabilitate injury and does not promise to fix pain, correct a diagnosed condition, prevent injury or guarantee a range-of-motion outcome.
CORE COMPONENTS
STRUCTURE
Finishing a fat-loss phase is not the end of the process. This programme replaces the abrupt stop with a deliberate transition: less fatigue, carefully restored training capacity, stable habits and a clear next step.
OUTCOMES
Each week includes two gym-based resistance sessions and one low-fatigue conditioning/mobility session, supported by an 8,000-step daily target and recovery habits. Resistance sessions generally take about 37–52 minutes. Conditioning progresses from 25–30 minutes of conversational Zone 2 work to 30–40 minutes, with gentle mobility included. Trainerize provides workouts, scheduling, habit prompts and tracking.
PRINCIPLES
Phase 1 (Weeks 1–2) reduces accumulated fatigue while retaining strength and muscle: resistance volume reduced around 20–30%, 2–3 clean reps in reserve, controlled technique, 25–30 minutes Zone 2 and consistent sleep, hydration and meals. Phase 2 (Weeks 3–4) carefully restores training capacity while consolidating the fat-loss result: maintain 2 reps in reserve, controlled tempos, 30–35 minutes Zone 2 and 8,000 daily steps without rushing into aggressive dieting or high-fatigue training. Phase 3 (Weeks 5–6) maintains strength, muscle and routines: use 2–3 reps in reserve, progress Zone 2 to 30–40 minutes and finish recovered, stable and ready for the right next programme.
EQUIPMENT
Intended for clients who recently completed a structured fat-loss phase and can perform standard gym resistance training and conversational cardio. Suitable after Natural or Enhanced Ultimate Fat Loss. Not medical care, nutritional therapy, injury rehabilitation or eating-disorder treatment. Any clinician-managed health protocol remains outside the programme and must be followed exactly as prescribed. Nutrition content is general education and habit guidance only. Results vary.
PHASE 1
RECOVER AND STABILISE
Weeks 1 –2 focus on reducing accumulated fatigue while retaining strength and muscle. Resistance volume is reduced around 20–30% with 2–3 clean reps in reserve, controlled technique, 25–30 minutes of conversational Zone 2 work and consistent sleep, hydration and meals.
PHASE 2
RESTORE AND CONSOLIDATE
Weeks 3–4 carefully restore training capacity while consolidating the fat-loss result. Maintain 2 reps in reserve, use controlled tempos, progress Zone 2 to 30–35 minutes and maintain an 8,000-step daily target without rushing into aggressive dieting or high-fatigue training.
PHASE 3
MAINTAIN AND CHOOSE THE NEXT GOAL
Weeks 5–6 maintain strength, muscle and routines while you choose the right next goal. Use 2–3 reps in reserve, progress Zone 2 to 30–40 minutes and finish recovered, stable and ready for the next programme.
This programme is intended for clients who have recently completed a structured fat-loss phase and can perform standard gym resistance training and conversational cardio. It is not medical care, nutritional therapy, injury rehabilitation or eating-disorder treatment. Any clinician-managed health protocol remains outside the programme and must be followed exactly as prescribed. The programme does not promise metabolic repair, hormone normalisation, prevention of weight regain, permanent results or a specific bodyweight outcome. Nutrition content is general education and habit guidance only. Results vary. Final programme fit is confirmed through application.
Programme matching is required when an applicant reports pain, injury, diagnosed conditions or uncertainty.