Weight Loss Program

Welcome to your 30-day challenge

Over the next 30 days, you're going to kick-start real, lasting fat loss - no extreme dieting, no endless workouts. The method rests on three simple, proven levers: a slight calorie deficit, short but effective sessions, and consistency. Follow the day-by-day plan, tick your checklist every week, fill in your tracker, and let the results build.

This document is your pocket coach: keep it on your phone, print it, annotate it. Every exercise has a QR code that opens a demo video on XENOTIF® - scan it whenever you're unsure about the technique.

Program goals

• Lose 2 to 4 kg of body fat (depending on your starting point).
• Refine your shape: flatter stomach, better definition.
• Gain energy, stamina, and better sleep quality.
• Build healthy eating habits that last well beyond the 30 days.

How to use this guide

• Read through the whole guide once before you start.
• Follow the 30-day calendar: each day tells you exactly what to do.
• Before every session, do the 5-minute warm-up (dedicated page).
• Scan an exercise's QR code if you want to review the technique on video.
• Every Sunday: fill in your tracker and tick your weekly checklist.

Required level

No prerequisites: the program starts from zero and ramps up gradually. If you're already active, use the advanced variations indicated and shorten rest times. If you're in pain, pregnant, or have a medical condition, check with a doctor before starting.

Golden rule: fat loss is 70% decided in the kitchen. Training speeds up the result, but dietary consistency is what makes the real difference.

How it works

• Moderate calorie deficit: eat 300 to 500 kcal below your maintenance, never more.
• Move more daily (NEAT): aim for 8,000 to 10,000 steps a day.
• Sets × reps: "3 × 12" = 3 sets of 12 reps.
• Rest: 30 to 60 seconds between sets to keep intensity and heart rate up.
• RPE (perceived effort out of 10): aim for 7 to 8. You should have about 2 reps "left in the tank".
• Warm up 5 minutes before every session and stretch 5 minutes after.

The calorie deficit, explained simply

Your body burns a certain number of calories every day (your "maintenance"). If you eat a bit less than that, it draws on your fat reserves to make up the difference: that's the deficit. Too light and you won't lose; too aggressive and you'll lose muscle, your energy will crash, and you'll give in to cravings. The ideal zone: 300 to 500 kcal below maintenance. Enough to lose 0.5 to 0.8 kg of fat per week, without suffering.

Why train while losing fat?

Muscle is metabolically active: the more you have, the more calories you burn at rest. Above all, doing strength work during a deficit tells your body to keep the muscle and draw from fat instead. Result: you don't end up "skinny-fat", but lean and toned.

Warm-up & cool-down

Never skip the warm-up: it preps your joints, boosts performance, and markedly cuts injury risk. The cool-down speeds up recovery and limits soreness.

Typical warm-up (5 minutes)

Cool-down (5 minutes)

• Slow walk 1 to 2 min to bring the heart rate down.
• Stretch quads, hamstrings, glutes, calves: 20 to 30 s each.
• Stretch chest, back, and shoulders: 20 to 30 s.
• 3 to 5 deep breaths to close out the session.