PDF guide
Cutting and Belly Fat: 8-Week PlanLose fat and keep your muscle: calories, training, steps, meal plans and adjustments, week by week
PDF · 24 pages · $29
You know how to set your deficit, build your meals, organize your workouts and daily steps, and course-correct every week based on your measurements.
Who it's for
Men and women who want to lose fat, especially around the belly, without losing muscle or energy — whether you're new to lifting or already train.
Inside
- Why crunches don't burn belly fat, and what does
- Your deficit and macros worked out in 10 minutes
- 8-week training plan (3 or 4 sessions) to keep your muscle
- Daily step goal and cardio: how much, when, what kind
- Sample meal plans at 1,600, 1,900 and 2,200 calories, plus a grocery list
- Adjustment rules: plateaus, hunger, fatigue
- Ending the cut without gaining it all back
- 8-week tracking log
What you get
- The full guide as a PDF (24 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 8scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 24pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- International Society of Sports Nutrition
- Journal of Strength and Conditioning Research
Chapters
- 01Before you start
- 02What actually burns belly fat
- 03Your deficit and macros
- 04Training to keep your muscle
- 05Steps and cardio
- 06Meals
- 07Week by week
- 08Measure and adjust
- 09Mistakes that wreck a cut
- 10Special cases
- 11Chapter 9b — Six quick cutting recipes
- 12Chapter 9c — Sleep, stress and motivation
- 13Chapter 9d — FAQ
- 14After the cut
- 15Sources
- 16Tracking log — 8 weeks
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$69
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.