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Master the energy-balance equation, calorie targets, and training frequency proven by peer-reviewed research. Includes six starter exercises with form cues: bodyweight squat, incline push-up, plank, reverse lunge, glute bridge, and dead bug.
Zone 2 cardio plus HIIT and sprint-interval training protocols to accelerate fat oxidation. Cites San Millán & Brooks (2018), Helgerud (2007), and Gibala (2012).
Progressive overload periodisation with high-protein diets — the gold-standard for simultaneous fat loss and muscle gain. References Longland (2016) and Schoenfeld (2017).
Evidence-based plate model: 1.6–2.2 g/kg protein, 25–35 g fibre, and Mediterranean-style fats. Cites PREDIMED (2013), Helms (2014), and Aragon & Schoenfeld (2013).
Free preview covers the first two Foundations lessons. Full lifetime access is a one-time payment of $29 (or local equivalent: £22 GBP, €26 EUR, CA$39 CAD, A$43 AUD).
No subscription. No upsell. Pay once, keep every future update forever.