8‑Week Online Fat‑Loss Course (Approx. 30 Hours Commitment)

Weeks 1–4: Foundations & Fat‑Loss Kickoff

1. Goal Setting & Assessment

   • Define SMART fat‑loss objectives and motivational drivers.

   • Record baseline metrics: weight, body circumferences, body‑fat estimate; perform basic fitness tests (push‑ups, squats, plank).

2. Nutrition Fundamentals

   • Establish a 10–20% calorie deficit based on maintenance needs.

   • Prioritize protein intake (1.6–2.2 g/kg body weight), allocate fats at 20–30% of calories, and use remaining calories for carbohydrates.

   • Implement simple meal‑prep strategies with template grocery lists and balanced plate models.

3. Training Protocol

   • Full‑body strength training three times weekly, focusing on compound movements (squat, deadlift variations, presses, rows).

   • Incorporate two HIIT sessions per week (e.g., 20 min alternating work/rest) and two LISS workouts (30–45 min brisk walk or cycle).

4. Recovery & Habit Building

   • Emphasize 7–9 hours quality sleep, stress-management techniques (breathing exercises, brief meditation), and mobility work.

Weeks 5–8: Progression & Optimization

1. Reassessment & Plan Adjustment

   • Reevaluate metrics; refine calorie deficit or macronutrient ratios for continued progress.

2. Advanced Training Strategies

   • Increase training intensity via supersets, added load, tempo variations, and progressive overload principles.

   • Vary HIIT intervals (e.g., Tabata-style) and extend LISS sessions for metabolic adaptation.

3. Nutrition Upgrades

   • Incorporate batch cooking, nutrient timing around workouts, and trial of high‑fiber, low‑energy-density foods to enhance satiety.

4. Lifestyle Refinement

   • Strengthen sleep hygiene with consistent routines and digital detox strategies.

   • Embed mindfulness and stress resilience practices to support hormonal balance.

• Expected Outcomes: Sustainable fat‑loss habits, measurable reductions in body-fat percentage, enhanced muscular strength, improved cardiovascular fitness, and a robust framework for long-term wellness.