8-Week Fat Loss Plan for Women

Lose fat, keep your muscle and look toned – with a clear plan for 8 weeks.

✔ Gym or home versions · ✔ Instant PDF · ✔ English and German in one file

What's inside

• Calculate your calories and protein step by step (with worked example)
• 3 phases: foundation, build, push – with step targets
• 3 full-body workouts (A/B/C), each exercise with gym and home version
• Plate method, sample week (~1,700 kcal, 120–130 g protein), snacks under 200 kcal
• Weekly check-in table: exactly what to change when the scale stalls
• 8-week tracker and FAQ (cycle, cravings, after the 8 weeks)

Good for you if

• you want to lose fat without crash diets or endless cardio
• you want a toned look, not just a smaller number
• you can train 3 times a week for 40–50 minutes

12-page PDF (German + English) · by a trainer with five licences, coaching since 2019.

General information, not medical advice. Pregnant, breastfeeding or with medical conditions: talk to your doctor first.

Not sure it fits? Free fitness check → · Recipes for it: High-Protein Cookbook · Core add-on: Abs & Core Programme