Foundation
You learn the five sessions and run them as written. This is the easiest the twelve weeks will be.
12-week fat loss programme · instant access
12 week fat loss transformation
A complete 12 week plan designed to take the guesswork out of your fat loss journey. Use the built in calorie calculator to work out your daily calorie intake, then follow 12 weeks of structured workouts that are already planned out for you. Each session takes around 30 to 40 minutes and can be completed at home with nothing more than your bodyweight, a floor and a wall. No gym membership, complicated equipment or hours of training required. Just a clear plan to follow, simple workouts to complete and a structured approach that keeps you consistent from week one through to week twelve.
start your journey
£8.79
Instant access · one payment
Instant access
Tracks your progress
No gym required
Why most attempts stop
Three reasons it never works out
It is rarely effort that is missing. Most people start hard and stop inside a month, and when they do it is almost always one of these three.
01 / Consistency
You start well and stop by week three
The first week is easy because it is new. Then one bad day turns into a bad week, and once a few sessions have gone it feels easier to write the month off and start again in the new year. Effort was never the problem. Staying in it was.
What the plan doesEvery session is written down before you begin, so there is nothing to decide and nothing to talk yourself out of. Miss one and you pick up the next day rather than starting the whole thing again. It remembers where you got to, so coming back is just opening the page.
02 / Direction
You train, but you make it up as you go
You do turn up. You just decide what to do once you are already stood there, so it is different every time. Nothing gets harder on purpose, nothing is written down, and two months in you still cannot tell whether anything has actually improved.
What the plan doesTwelve weeks planned in advance. Five sessions a week, seven exercises in each, three sets of twelve with sixty seconds rest. Every week is deliberately harder than the one before it. You open the day and do what it says.
03 / Food
You do not know how much to eat
Eating better is not a number. Without one you cannot tell if you are eating too much, too little or roughly the right amount, so when the scale stops moving you have nothing to change and no idea which way to change it.
What the plan doesIt works your numbers out for you. Put in your weight, height and age and you get your BMR, which is what your body burns doing nothing, then what you should eat in a day, then how much protein, fat and carbs, which is what macros means. Change a number and it updates as you type.
The plan
Twelve weeks in three blocks
Every week runs the same five sessions, and every four weeks the whole thing steps up into a harder block. Days six and seven are rest and refuel, with the step target still standing.
Block 1 · Groundwork Weeks 1 to 4
Block 2 · Harder Weeks 5 to 8
Block 3 · Hardest Weeks 9 to 12
Build
The same five sessions, harder versions of the same movements. Nothing new to learn.
Intensify
Jumping work arrives across all five sessions. Same structure, more effort per set.
Peak + retest
The hardest week of block 1. Retest your weight and waist against week 1, then block 2 starts.
Advanced start
Block 2 opens harder than block 1 finished. More explosive work and more core.
Build
Conditioning and single leg work step up. Volume holds, difficulty climbs.
Intensify
Harder jumping and harder pushing, with more core carried through the week.
Peak + retest
Block 2 peak. Measure again against week 1 before the last four weeks.
Elite start
The hardest movements in the guide start here. Advanced bodyweight and single leg work.
Build
Harder again, with more single leg work and more advanced pushing.
Intensify
The full versions of what you have been building towards for eleven weeks.
Peak + final test
The hardest week in the guide. Final retest against your week 1 photos and measurements.
Every session is seven exercises, three sets of twelve, sixty seconds rest and 8,000 steps that day. Thirty to forty minutes on a patch of floor. No dumbbell at home? Use a loaded backpack, a five litre water bottle or a full laundry detergent jug.
Before you buy
Questions people actually ask
How do I get in after paying?
Straight away. As soon as your payment goes through you get a link on the confirmation page and the same link by email. Open it, sign in with the email address you paid with, and the full twelve weeks is there. There is nothing to download and nothing arrives in the post.
Signing in takes one step: you type your email, we send a six digit code, you type the code. There is no password to create or forget.
What device do I need?
Anything with a web browser — iPhone, Android, iPad, laptop. It opens like any web page, so there is nothing to install and no app store involved. It is built to be used on a phone while you train, and it remembers which sessions you have ticked off.
Can I get a refund?
Because access is given to you instantly and cannot be handed back, you agree at checkout that it starts immediately, which means the usual 14-day cancellation right no longer applies. If you cannot sign in, the link will not open, or you were charged twice, email me and I will sort it out or refund you. Full terms are on the refund policy page.
What equipment do I need?
One dumbbell, or anything you can hold and load. Six of the seven exercises in every session are bodyweight — burpees, push-ups, squats, lunges, planks — and the last one uses a dumbbell. If you haven't got one, every week tells you what to use instead: a loaded backpack, a five litre water bottle, or a full laundry detergent jug. No gym, no machines, no barbell.
Do I have to count calories?
To start, yes. The calculator does the working out for you, and it comes down to three steps.
Step one. Your BMR. That is what your body burns in a day doing absolutely nothing. Just breathing, keeping your heart going, keeping you warm. You get the number from your weight, your height and your age.
Step two. Add what you actually do. Nobody lies still all day. Someone sat at a desk burns a bit more than their BMR. Someone on their feet and training five days a week burns a lot more. So you multiply your BMR by a number that matches your week. What you end up with is called your maintenance, and it is the amount you would eat to stay exactly the weight you are.
Step three. Take 20% off that. That is your daily target. Eating a bit less than you burn is the only reason fat ever comes off, and 20% is enough to work without leaving you starving or too flat to train.
You put your weight, height and age in once and all three steps come out filled in, along with your protein, fat and carb targets. It saves them, so they are still there next time you open it. You weigh your food for the first couple of weeks so you learn what a portion actually looks like, and after that most people work from portions instead. There are no banned foods and no meal plan telling you what to eat on a Tuesday. If tracking what you eat is something you would rather not do at all, this is not the right programme for you.
How much weight will I lose?
Honestly: it depends on where you are starting, how consistently you train and how closely you hold the intake targets. The programme is built around roughly 0.5kg a week from a 500 kcal daily deficit, and it tells you to judge progress on the weekly average and the tape measure rather than one morning on the scale. What the programme controls is the structure — twelve weeks of progressive work with retests at weeks 4, 8 and 12. I am not going to promise you a number or a date. Derek's result is his, not a forecast of yours. If you have a health condition, take medication that affects weight or appetite, or are unsure whether this is right for you, speak to a doctor first.