04/11/2025
Apologies in advance guys but this is going to be a big post and itโs probably the most important post you need to read this year if you are genuinely trying to change your body shape.
Most people initially join our program with one key goal - to get their weight under control and feel more confident in their body. That first phase generally takes around 26- 36 weeks, but depending on your personal circumstances / hormonal imbalances, it can take longer - and thatโs perfectly okay.
This stage is all about fat loss and foundation building. Itโs where we teach the body to respond again by creating structure and consistency with training, nutrition, sleep, and stress management. Itโs about rebuilding trust with your body and establishing habits that can actually last.
For some people, especially those dealing with hormonal changes, high stress, disrupted sleep, menopause, or demanding work schedules, this phase can stretch out to a year or even two. That doesnโt mean youโre falling behind - it just means your body needs more time to adapt and find balance. Fat loss isnโt a linear process, and everyoneโs pace is different.
Itโs also why itโs not a race. When you move at a pace your body can handle, youโll build progress thatโs sustainable - not fleeting.
Once that foundation is set, we transition into Phase 2, which focuses on building lean muscle, tone, and strength. This stage usually runs for another 20 weeks and is where the real sculpting happens. Youโll start to notice more shape, firmness, and definition as your body composition continues to evolve.
The biggest challenge we see today is that social media and airbrushed photos create unrealistic expectations about how fast change should happen. True transformation isnโt achieved in 8 or 10 weeks - itโs built through months (and often years) of steady, consistent effort and respecting your own process.
The graphic below shows how these two key phases each contribute differently to your bodyโs overall look and feel.
๐ฃ๐ต๐ฎ๐๐ฒ ๐ญ: ๐ง๐ต๐ฒ ๐๐ผ๐๐ป๐ฑ๐ฎ๐๐ถ๐ผ๐ป (๐ฎ๐ฒ-๐ฏ๐ฒ+ ๐ช๐ฒ๐ฒ๐ธ๐)
This is the fat loss and metabolic reset phase.
The focus is on teaching your body to become more metabolically efficient - burning fat, improving energy, and stabilising hormones.
๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ณ๐ผ๐ฐ๐๐:
โข A blend of weight training and high daily step counts to increase overall calorie expenditure.
โข Building consistency in workouts rather than chasing intensity too early.
๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป ๐ณ๐ผ๐ฐ๐๐:
โข Creating a calorie deficit.
โข Building habits that support long-term results - hydration, sleep, and recovery.
During this phase, your mindset and lifestyle start to shift. Youโll feel more energetic, more in control, and start seeing steady physical changes. For some, this phase takes six months; for others, depending on hormones, stress, or lifestyle factors, it may extend up to one or even two years - and thatโs completely normal.
๐ฃ๐ต๐ฎ๐๐ฒ ๐ฎ: ๐ง๐ต๐ฒ ๐ฆ๐ฐ๐๐น๐ฝ๐๐ถ๐ป๐ด ๐ฃ๐ต๐ฎ๐๐ฒ (๐ฎ๐ฌ ๐ช๐ฒ๐ฒ๐ธ๐)
Once the foundation is built, we move into strength, tone, and shape development. This is where your body composition really changes - muscles firm up, posture improves, and you start to see clearer lines and definition.
๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ณ๐ผ๐ฐ๐๐:
โข Weight training becomes the main driver - heavier, more structured, and progressive.
โข Walking is still beneficial for overall health, but itโs no longer the central focus.
๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป ๐ณ๐ผ๐ฐ๐๐:
โข The emphasis shifts from calorie counting to protein intake and recovery.
โข Eating enough to support muscle growth and performance, not just to maintain a deficit.
โข Understanding how food becomes fuel for strength, shape, and energy rather than just a tool for fat loss.
This phase is where your hard work pays off โ the body you built in Phase 1 now takes on real shape and athletic tone.
Both phases are essential. One lays the foundation; the other refines and defines it.
So take your time, trust your body, and remember - itโs not a race. Everyoneโs journey moves at a different pace, and thatโs exactly how sustainable change is made.
