Movement
Workouts that actually preserve muscle.
Five programs you can run with dumbbells or just a chair. Built around the boring truth that strength training + Zone 2 + steps beats every trendy protocol.
Want a guided app?
See the best workout apps & home gyms — Peloton, Tonal, Apple Fitness+ & more
Resistance Training for Lean Mass on GLP-1s
A 3-day full-body strength template designed to protect muscle while you lose fat.
Beginner Bodyweight Foundation (4 Weeks)
Build movement quality and stamina before you touch a weight — no gym required.
The Walking Blueprint: 8k → 12k Steps
A 6-week step ladder that quietly burns 300–500 kcal/day with no gym time.
Zone 2 Cardio for Sustainable Fat Loss
Low-intensity steady cardio that improves metabolic health and burns fat without trashing recovery.
10-Minute Daily Mobility & Recovery
Short, daily routines that fix the desk-job stiffness most strength programs ignore.
Feed the work.
Training without enough protein is the fastest way to lose muscle in a deficit. Pair any plan with a meal plan that hits at least 1.6 g/kg protein.
Browse meal plans