Fat loss programme
Lose weight without starving yourself
Before step one
Most people who walk into SPARTANS wanting to lose weight have already tried something. A diet from a WhatsApp forward, a month of only treadmill, skipping dinner for a week. It works for a little while, then the weight comes back and the confidence goes with it. This programme is the slower, more boring route, and it is the one that holds. You lift to keep your muscle, you do cardio so your heart and lungs get fitter, and you eat normal Indian home food in sensible portions. No crash diet, no starving.
Step by step
Five steps through your week and your first month: what happens at the gym, what you do on your own, and how you check that it is working.
With us on the floor
Learn the basics. Light weights, full-body sessions, correct form on squats, rows and presses. Walk on the treadmill for 15 to 20 minutes after training. Start noting your daily steps and sleep hours. Some soreness for a couple of days is normal.
With us on the floor
Your week mixes three things. Strength work on the Jerai machines, barbells and dumbbells, two or three days a week. Cardio in the separate cardio zone on the treadmills, ellipticals and spin bikes. And CrossFit and functional sessions, which come bundled with the weight loss package, so your training does not get stale. Outside the gym, we will keep asking you about two things most people ignore: how many steps you walk in a day and how many hours you sleep at night. Both matter more than you think.
Same exercises, slightly more weight or a few more reps. Try your first CrossFit or functional session at an easy pace. At home, start using the plate method at lunch and dinner. Do not cut whole food groups out.
Planned gym minutes for each week of the first month, worked out from the steps above. Minutes count the whole visit, so the walk after a strength session sits in the strength line. It is a guide for building up, and your trainer will adjust it to how you feel.
| Week | Strength days | Cardio days | CrossFit day | All sessions |
|---|---|---|---|---|
| Week 1 | 150 min | 0 min | 0 min | 150 min |
| Week 2 | 165 min | 0 min | 30 min | 195 min |
| Week 3 | 180 min | 40 min | 45 min | 265 min |
| Week 4 | 180 min | 85 min | 45 min | 310 min |
Treat this as a template, not a rule. If you can only come four days, keep the two strength days and the CrossFit day, and go for a brisk walk on the other days.
Full body strength A 60 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 10–12 | 90 sec |
| Dumbbell bench press | 3 | 10–12 | 90 sec |
| Lat pulldown | 3 | 10–12 | 90 sec |
| Leg press | 3 | 12–15 | 90 sec |
| Plank | 3 | 20–40 sec | 45 sec |
| Incline treadmill walk | 1 | 15 min | None |
CrossFit / functional session 45 min · effort 4 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up: skipping, lunges, arm circles | 1 | 8 min | None |
| Kettlebell or dumbbell deadlift | 4 | 10 | 60 sec |
| Box step-ups | 4 | 10 each leg | 60 sec |
| Circuit: wall balls, rows, farmer's walk | 4 rounds | 40 sec each | 90 sec |
Full body strength B 60 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith machine squat | 3 | 8–10 | 2 min |
| Seated cable row | 3 | 10–12 | 90 sec |
| Machine shoulder press | 3 | 10–12 | 90 sec |
| Dumbbell Romanian deadlift | 3 | 10–12 | 90 sec |
| Walking lunges | 2 | 10 each leg | 60 sec |
Full body strength C 60 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 10–12 | 90 sec |
| Incline dumbbell press | 3 | 10–12 | 90 sec |
| Assisted pull-up or lat pulldown | 3 | 8–10 | 90 sec |
| Hip thrust | 3 | 12 | 90 sec |
| Elliptical, steady pace | 1 | 15 min | None |
On your own
Add a little more cardio, like intervals on the spin bike or incline walks on the treadmill. Walk about a thousand steps a day more than your usual. Check that dal, paneer, curd, eggs or chicken appear at every main meal.
The gym closes on Sunday, the habits do not. Steps, sleep and the plate method run every day, so the streak carries through the weekend.
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Streak |
|---|---|---|---|---|---|---|---|---|
| Gym session | Strength days, 60 minutes, Full body strength A | Cardio days, 45 minutes, Cardio and core | CrossFit day, 45 minutes, CrossFit / functional session | Strength days, 60 minutes, Full body strength B | Cardio days, 40 minutes, Spin bike intervals | Strength days, 60 minutes, Full body strength C | Rest day, gym closed | 6 of 7 |
| Walk more and note your steps | Yes | Yes | Yes | Yes | Yes | Yes | Yes | 7 of 7 |
| Seven hours of sleep | Yes | Yes | Yes | Yes | Yes | Yes | Yes | 7 of 7 |
| Plate method at lunch and dinner | Yes | Yes | Yes | Yes | Yes | Yes | Yes | 7 of 7 |
Cardio and core 45 min · effort 2 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Brisk treadmill walk | 1 | 20 min | None |
| Elliptical, steady pace | 1 | 15 min | None |
| Dead bug | 3 | 10 each side | 45 sec |
| Side plank | 2 | 20 sec each side | 45 sec |
Spin bike intervals 40 min · effort 4 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Easy spin warm-up | 1 | 5 min | None |
| Spin bike: hard 30 sec, easy 90 sec | 8 | 2 min | None |
| Easy spin cool-down | 1 | 5 min | None |
| Stretching: hips, hamstrings, chest | 1 | 10 min | None |
On your own
This is a sample, not a prescription. Adjust portions to your hunger, size and training, and drink water steadily through the day. If you have diabetes, thyroid issues, PCOS, high BP or any other medical condition, see your doctor or a dietitian before changing how you eat.
With us on the floor
Take stock. Look at your waist measurement, how your clothes fit, your breathing on the stairs and your weekly average weight, not one morning's number. Keep what is working, fix the one thing that is not, and plan the next month.
Expect the scale to move slowly, and not in a straight line. Some weeks it will not move at all, and Diwali, a cousin's wedding or a long monsoon weekend will push it up for a few days. That is normal and it settles. We will not give you a number or a date to chase. What you get is a plan you can follow even in a busy office week, and people on the gym floor who will tell you honestly what to change when you get stuck.
Then back to step 2: Training plan for the next month.
Good to know
We will not give you a number, because anyone who does is guessing. It depends on where you start, how consistent you are with food, steps and sleep, and your health. Slow, steady loss that you can keep is the aim. Track your waist and how your clothes fit along with the scale.
You can, but you will lose more muscle along with the fat, and you may end up lighter but weaker. Strength training two or three times a week keeps your muscle, helps your shape and makes daily tasks easier. Cardio is still part of the plan, just not the whole plan.
No. Eat the same dal, sabzi and roti as everyone else, just change the plate. Half sabzi and salad, a quarter dal or protein, a quarter roti or rice. Add curd, paneer, eggs or chicken where you can. Less oil in the tadka helps too, if the family agrees.
Yes, CrossFit and functional sessions are bundled with the weight loss package. Start at an easy pace and build up, nobody expects a beginner to keep up with someone who has trained for years. Ask at the counter about how to fit them into your week when you join.
First, check it is a real plateau: three weeks or more with no change in weight or waist. Then look honestly at portions, weekend eating, steps and sleep. Usually one of them has slipped. Tighten that, add a little more walking, and give it two more weeks before changing anything else.
Walk in or call 081081 16555, Monday to Saturday, 5:30 AM to 10:30 PM. Bring your questions and your old diet charts, and we will work out a plan that fits your day.
