12-Week Online Fat-Loss Course (Approx. 45 Hours Total Commitment)

12‑Week Online Fat‑Loss Course (Approx. 45 Hours Commitment)

This 12-week course is designed to deliver sustainable fat-loss results through structured training, nutrition, and habit-building strategies.

Weeks 1–4 (Foundations):
Set SMART fat-loss goals, complete baseline assessments, and learn nutrition fundamentals. You’ll follow a structured calorie deficit, track macros (high protein, moderate fats, controlled carbs), and start meal prepping. Training includes full-body strength workouts (3x/week), beginner HIIT and LISS cardio, plus mobility and recovery work.

Weeks 5–8 (Progression):
You’ll reassess body stats, increase workout intensity with supersets and progressive overload, and vary cardio with Tabata-style HIIT. Nutrition strategies are refined with nutrient timing and batch cooking.

Weeks 9–12 (Optimization):
Focus on advanced training—hybrid strength/cardio sessions, peak conditioning, and one deload week. Emphasis shifts to sustainable habits: flexible dieting, sleep optimization, and stress management.

Outcome: Visible fat-loss, better strength and endurance, and a lifestyle built for long-term success.