Weight Loss
Sustainable Shred
A sustainable fat loss program that combines strength training with effective cardio. Lose weight without losing muscle or your mind. Built for beginners.
Program Overview
Frequency
3 days lifting + 2 cardio
Session
45–55 min
Duration
8 weeks
Rest Days
2 full rest days
Equipment
Full gym access
Difficulty
Beginner
Training Phases
Habit Building
Weeks 1–3
Establish training habit. Learn compound movements. Moderate calorie deficit.
Momentum
Weeks 4–6
Increase training intensity. Add HIIT. Refine nutrition.
Results
Weeks 7–8
Push for results. Maintain muscle with heavy compounds. Final cardio push.
Sample Week
5 training daysWarm-Up
5 min walk + dynamic stretches
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Goblet Squat Start here before barbell squats | 3 | 12 | 75s |
Dumbbell Bench Press | 3 | 12 | 75s |
Cable Row | 3 | 12 | 60s |
Dumbbell Lunges | 3 | 10 each | 60s |
Plank Hold | 3 | 30s | 30s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Focus on showing up consistently. Don't worry about lifting heavy yet.
Weeks 4–6: Start increasing weights. You should feel challenged by the last 2 reps.
Weeks 7–8: Push yourself. You're stronger than you think.
Key rule: Weight loss is 80% nutrition. Train hard, but eat smart.
Nutrition Tip
Deficit of 400–600 cal. Protein at 1.6–2.0g/kg. Eat whole foods. Drink 3+ liters of water daily.
Explore Full Nutrition Guide
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