KGL Fitness
The free guide
The 4-Week
Shred
The exact training, nutrition and daily habits I use to strip body fat in the four weeks before a holiday, without losing the muscle underneath.
5-day training split · daily food template · home-gym swaps for every lift · week-by-week tracker
Protected by reCAPTCHA. Google’s Privacy Policy and Terms of Service apply. One email, then you’re on the list. Unsubscribe from any of them.
- 28
- days
- 5
- sessions / week
- 10k
- steps daily
- 20%
- calorie deficit
Start to finish
Full gym or dumbbells
The non-negotiable
Enough, not extreme
The honest promise
Realistic outcome: 2–4 kg down over 28 days. Mostly fat. Strength intact.
Not 10 kg. Anyone promising you that is selling something, or selling you four weeks of water weight and lost muscle that comes straight back.
Two to four kilos is what a 20% deficit, five sessions a week and 10,000 steps a day actually produces in 28 days for most people. It’s a visible difference. It is not a transformation photo, and this guide won’t pretend otherwise.
If that sounds like the deal you want, the guide is free.
Protected by reCAPTCHA. Google’s Privacy Policy and Terms of Service apply. One email, then you’re on the list. Unsubscribe from any of them.