The 4-Week Gym & Nutrition Reset (PR-5C)

A realistic four-week plan to lose body fat, build strength and create habits that last, without crash diets. It brings together the three things that actually work: how you eat, how you train and how you stay accountable.

What's inside

• Nutrition: the 5 pillars of eating well, how to estimate your own calorie needs, a full shopping list, quick options for busy days and a no-nonsense guide to supplements
• Accountability: measurements, progress photos, food tracking and a four-week commitment worksheet
• Training: four circuit-style gym sessions a week, with one program for weeks 1–2 and a reshuffled program for weeks 3–4, plus optional cardio and intervals
• Printable trackers for measurements, workouts and daily habits

Who it's for: healthy adults with access to a gym. Every workout can be scaled down for beginners.

Format: instant PDF download (21 pages).

Educational content only, not medical or dietary advice. Check with your doctor before changing your diet or starting a new exercise program. Individual results vary.