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Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

FaGym 2024

When it comes to health and fitness, I believe in sustainability over all else! Sure, there are great "12-week
programs, 1-month challenges, 90-day transformations", but by the end of the day, when you finish that, what's next?

Another 12-week program? When working with clients, I like to build from the ground up. Instead of handing you a meal plan, I teach you how to build your own.

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Welcome to Fa GYM

This 21 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

21 days Kickstarter

A gym based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now!

Get "Shredded"

Included Free Assessment and 1 week of free training. 
This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

1:1 Remote Personal Training Included Free Assessment 

Moderate Accumulation Strength Training.
6 days Plan.
It is similar to the rest-pause method, but with lower volume and no sets to failure focus on strength over hypertrophy.
4 days Accumulation FBR + 2 Days Map 8 Cardio Mix Cycle.
Upper - Push , Pull , Push (aux), Pull (aux)
Lower - Squat, Bend , Lunge (aux), Bend (aux)
Upper - Push, Pull, Push (aux), Pull (aux)
Lower - Squat, Bend, Lunge (aux), Bend (aux)
Mixed Map 8 - 8 Weeks
2 day per week MAP 8 progression. One day Mixed Cyclical, one day Mixed Modal with decreasing rest the first 4 weeks, then increased volume and decreasing rest the second 4 weeks

Moderate Accumulation Strength Training & Map 8

Moderate Intensification  Map 8 Sustain Plan

 Tri Set Method w/ Full Body split.

4 days program with focus on:

1- Quads/Back/Triceps.
2- Hamstrings/Chest/Biceps.
3- Quads/Shoulders/Triceps.
4-Quads, Back, Triceps, Core.

Static exercise selection for first 3 weeks, with a shift in the final 3 weeks. Overload should occur in incremental increases in load in compounds at a minimum as increasing load in the 12s and 25s may not be doable for most while maintaining great technique / high quality.


Moderate Intensification  Map 8 Sustain Plan

Strict Pull-Up Volume Progression
3 days per week full body resistance program with building volume in the strict pull-up as the priority.  and 3 days Map 8 Aerobi.c Weeks 1-4 pull-up volume progression with grip variation. Weeks 5-8 pull-up volume progression with cluster sets. Variation in exercise selection of other patterns at week 5.


Strict Pull-Up Volume Progression

Beginner Avatar
4 week accumulation cycle for a beginner client with the intention of exposure to acquire motor control across all patterns and to learn pacing. 3 days of full body resistance and 2 days of MAP 8 cyclical.

Monday: Squat, Pull (h), bend, push (v), lunge, core
Tuesday: MAP 8 (cyclical)
Wednesday: Bend, Push (h), lunge, pull (v), squat, core
Thursday: Active Recovery
Friday: Lunge, Pull (v), squat, push, bend, core
Saturday: MAP 8 (cyclical)
Sunday: Rest

Fa

Opex CCP Certified Personal Trainer

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