New

8 weeks Fat Loss Plan

Performance4Sport

General Fitness
Coach
Adam Woodrow

8-Week Fat Loss Plan: Transform Your Fitness Journey

Who Is This Plan For? This 8-Week Fat Loss Plan is designed for beginners and early intermediates who are ready to take control of their fitness and make meaningful progress. It’s perfect for:

Individuals who want to shed body fat while building strength and confidence. Those who feel overwhelmed by complicated fitness plans and need a simple, clear roadmap. People who struggle with consistency and motivation and need structured workouts to stay on track. Busy individuals looking for a programme that’s flexible, with gym and home-friendly options requiring minimal equipment. Whether you’re getting started on your fitness journey or you’ve had false starts in the past, this plan is tailored to provide the progress, accountability, and support you need to succeed.

Why Choose This Plan? This isn’t just another generic workout programme. This plan is built on evidence-based training principles to deliver real, sustainable results while keeping things achievable and enjoyable.

Here’s why it stands out: ✅ Clarity and Simplicity: No guesswork. Every workout is laid out with guided sets, reps, rest times, and progressions. ✅ Results-Driven Design: Focus on strength and conditioning to maximise fat loss, improve energy levels, and boost overall fitness. ✅ Progressive Intensity: The plan is structured to challenge you week by week, ensuring you build confidence and see consistent improvements. ✅ Flexibility: Includes options for both gym and home workouts, making it accessible for all lifestyles. ✅ Accountability: With built-in tracking through TrainHeroic, you’ll monitor your progress and stay on course every step of the way.

By the end of the 8 weeks, you’ll feel leaner, stronger, and more confident, with tangible progress towards your goals and a solid foundation for future success. This isn’t just a short-term fix—it’s a sustainable, beginner-friendly approach to creating a healthier, fitter version of yourself.

📲 Sign up now and take the first step towards your transformation! 🚀

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How I lost 30kgs
This plan is more than just a workout programme—it’s a path to real, measurable progress in your fitness and your life. Here’s how you’ll benefit: Lose Body Fat: Noticeable improvements in your physique and how your clothes fit. Build Strength and Tone: Develop lean muscle for a more defined, stronger body. Boost Energy: Feel more energised and less fatigued throughout your day.
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How will you be better?
By the end of the 8 weeks, you’ll feel stronger, healthier, and more capable. You’ll not only see a transformed body but also gain the confidence and tools to sustain your progress for the future.
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Long term lifestyle changes
- Sustainable Fitness: This isn’t a quick fix—it’s a long-term approach to health. - Training Knowledge: Learn proper form, progression, and how to make your workouts effective. - Accountability: Track progress to stay motivated and focused beyond the 8 weeks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know better, and keep you going longer, all through an app.
Equipment
Required
GYM
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Session 1

A

Static Bike

B

Static Stretch

1 x 8:00

C1

Back Squat

5 x 5 @ 88.18 kg

C2

Bird Dog

5 x 10

D1

Bench Press

5 x 5 @ 44.09 kg

D2

1-Arm DB Row

5 x 5 @ 33.07 kg

E1

Hip Thrust

5 x 5 @ 110.23 kg

E2

Plank

1 x 0:30

F

Cool-down

1 x 7:00

Tuesday
Week 1 Session 2

A

Static Bike

B

Static Stretch

1 x 8:00

C1

Back Squat

5 x 5 @ 88.18 kg

C2

Bird Dog

5 x 10

D1

Bench Press

5 x 5 @ 44.09 kg

D2

1-Arm DB Row

5 x 5 @ 33.07 kg

E1

Hip Thrust

5 x 5 @ 110.23 kg

E2

Plank

1 x 0:30

F

Cool-down

1 x 7:00

Thursday
Week 1 Session 3

A

Static Bike

B

Static Stretch

1 x 8:00

C1

Back Squat

5 x 5 @ 88.18 kg

C2

Bird Dog

5 x 10

D1

Bench Press

5 x 5 @ 44.09 kg

D2

1-Arm DB Row

5 x 5 @ 33.07 kg

E1

Hip Thrust

5 x 5 @ 110.23 kg

E2

Plank

1 x 0:30

F

Cool-down

1 x 7:00

Coach
coach-avatar Adam Woodrow

Adam Woodrow is a highly skilled Performance Coach and the founder of Performance4Sport, known for delivering evidence-based coaching and personalised performance strategies to athletes and teams. With a focus on enhancing performance across various disciplines, Adam helps athletes gain a competitive edge by combining his academic expertise and practical experience.

8 weeks Fat Loss Plan