Sustainable fat-loss training plan
Strength training plus 2-3 weekly cardio finishers. Keep your muscle, lose fat, feel stronger. 12 weeks, delivered straight to your inbox.
✓ Instant in your inbox · ✓ One-off €19.95 · ✓ Secure payment via Stripe
✓ Strength training as the foundation (muscle = metabolism)
✓ 2-3 cardio finishers per week (HIIT or LISS)
✓ Tailored to your equipment and frequency
✓ Realistic pace: 0.5-1 kg fat-loss per week
✓ Deload weeks built in (weeks 4 and 8)
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Who is this for?
For anyone wanting to lose fat sustainably while keeping muscle — no crash diets, no gimmicks.
Do you recognise yourself?
- • Cardio-only programmes burn muscle alongside fat
- • Crash diets work short-term, then yo-yo back
- • No time for two-hour daily sessions
- • Unsure how to balance strength and cardio
What you get
- ✓ Strength training preserves muscle — more muscle = higher resting burn
- ✓ Cardio finishers add calorie burn without sacrificing muscle
- ✓ Pairs with a modest calorie deficit (combine with /en/nutrition-plan/afvallen/)
- ✓ Sustainable pace prevents burnout and yo-yo cycles
What does this usually cost?
Personal trainer
€150/hour
Online competitor
from €49
Gymsearch
€19.95
One-off — no subscription. Secure payment via Stripe (iDEAL · card · Bancontact).
Start the free quiz →Frequently asked questions
Will strength training make me heavier?
Short-term your scale may stay stable (muscle is denser than fat), but your shape improves immediately. Fat loss shows up in the mirror and your clothes.
How do I combine this with my diet?
Strength works best with a mild calorie deficit (15-20%). See our /en/nutrition-plan/afvallen/ for a matching meal plan.
How much cardio is enough?
2-3 sessions per week is optimal. More cardio costs muscle without proportional fat-loss gains.
Can I do this at home?
Yes. The plan adapts to your equipment: dumbbells at home is enough, bodyweight-only also works.
Ready for your training plan?
2-minute quiz. 30 seconds later in your inbox. One-off €19.95.
Start the free quiz →This plan is a general guide and not medical advice. Consult a doctor if in doubt.