Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
360 Fat Loss: Strength, Nutrition and Habits
A gym routine to lose fat without sacrificing muscle, combining Mediterranean nutrition and mental support so this time, your progress lasts.
Losing fat isn’t about endless cardio or restrictive diets: it’s a three-pronged approach. Over 12 weeks, you’ll combine strength training as your foundation, a Mediterranean diet with a moderate calorie deficit and adequate protein, plus psychological tools to help manage emotional eating. Your plan is generated by Triwell’s AI using your data and overseen by real trainers, nutritionists and psychologists.
Plan structure
Strength as your driving force
Three full-body sessions a week, structured into 3 mesocycles of 4 weeks (adaptation, progression and consolidation). The evidence is clear: in a calorie deficit, strength training matches or surpasses cardio for reducing visceral fat and is what preserves your muscle mass. Moderate cardio and daily steps boost your energy burn without triggering excessive hunger.
Mediterranean nutrition with a moderate deficit
Forget extreme diets: with a 300-500 kcal deficit per day, enough protein to protect muscle, and Mediterranean meals featuring local legumes, fish and vegetables. Weigh in 2-3 times weekly to calculate your average, fortnightly adjustments, and diet breaks if progress stalls—to prevent rebound.
Your mind: the pillar that supports it all
Weekly cognitive-behavioural modules teach you to identify real vs emotional hunger, shape your environment, manage stress without turning to food, and prevent relapse. This is the factor that matters most for keeping results at 12 months, yet most apps ignore it.
Progress tracking with data and real professionals
Triwell’s AI updates your plan weekly based on your app data: average weight, waist, steps and adherence. And there’s human back-up: your trainer, nutritionist and psychologist supervise your programme and hold a review every two weeks.
What's included
- Three full-body strength sessions per week (45-60 min), progressing with RIR and deload weeks, plus moderate cardio and optional HIIT from week 5
- Weekly AI-generated menu with a moderate 300-500 kcal deficit, protein at every meal (1.6-2.2 g/kg/day) and a Mediterranean diet tailored for Spain
- Automatic shopping list, Sunday meal prep guide and one planned free meal per week, no compensating required
- One 15-20 min cognitive-behavioural module each week: emotional eating, stress management, all-or-nothing thinking and relapse prevention
- Fortnightly adjustments to your plan based on your weekly weight average, waist measurement, steps and adherence tracked in the app
- Real supervision by a trainer, nutritionist and psychologist, with a progress review every two weeks with your assigned professional
Benefits
- Train to hold onto muscle while you lose fat: strength is the core of the plan, not just an add-on to cardio
- Eat with a structure but without tracking every calorie or sacrificing your social life: simple logging and a planned free meal every week
- Address what makes change last: emotional hunger, stress and all-or-nothing thinking
- Move forward using real data, not guesswork: the app updates your plan every two weeks based on your actual progress
Recommended for
Your typical week
Monday: Full-body strength A (squat, horizontal push, row; 45-60 min). Tuesday: 30-45 min moderate cardio plus mobility. Wednesday: active recovery focusing on step target. Thursday: Full-body strength B (hip hinge, vertical push, pull, core). Friday: optional 20 min HIIT (from week 5) or light cardio. Saturday: Strength C or free activity (hiking, paddle tennis). Sunday: rest. Each day, aim for 8,000-10,000 steps.
At the start of the week you get your 7-day menu with a moderate deficit and protein at every meal, Mediterranean style: legumes 2-3 times a week, fish 2-3 times and daily vegetables. Includes guide to prepping food ahead on Sunday, automatic shopping list and a planned free meal. Simple tracking in the app—no need to count every calorie—and weigh yourself 2-3 times a week first thing to track your weekly average.
One 15-20 min weekly cognitive-behavioural module: weeks 1-4 cover real vs emotional hunger and environmental design; weeks 5-8 cover stress management and all-or-nothing thinking; weeks 9-12 address flexibility and relapse prevention. Also includes three short mindfulness or breathing practices (10 min), sleep and mood tracking in the app, and biweekly review with your professional.
Qué puedes esperar
- Track your weekly weight average in the app, aiming for the safe range of 0.4-0.8% of body weight per week: if progress is too fast or stalls for over three weeks, your plan updates
- Monitor your waist measurement every two weeks—this key marker of visceral fat and cardiometabolic risk is your main indicator alongside weight
- Monitor strength in foundational exercises (squat, push, pull): maintaining or improving strength during a deficit signals you’re protecting muscle mass
- Track measurable habits in the app: daily steps (target 8,000-10,000), completed strength sessions, daily protein goal and a weekly check-in for emotional hunger, sleep and mood
Who this plan is NOT for
- People with a history or signs of eating disorders: initial screening refers you to a professional before starting any deficit
- People with obesity (BMI 30 or above), high blood pressure, diabetes or cardiovascular disease without prior medical clearance
- Pregnancy or recent postpartum: use specific Triwell programmes with tailored supervision
- People with active joint injuries until cleared to train by a doctor or physiotherapist
- Under-18s
This plan is designed for healthy adults and does not replace individual medical, nutritional or psychological advice. If you have obesity, high blood pressure, diabetes, cardiovascular disease, an active injury, are pregnant or postpartum, or have a history of eating disorders, consult your doctor before starting and use Triwell professionals to adapt the programme. Stop exercising and seek medical help if you experience chest pain, dizziness or acute joint pain. Safe weight loss generally does not exceed 1% of body weight per week; the plan limits the deficit to 300-500 kcal per day to protect your health and muscle mass.
Frequently asked questions
How much fat can I lose in 12 weeks?+
It depends on your starting point, how well you stick to the programme and your circumstances, so we won’t promise a set number. What we will do is track your results using two safe guidelines: a reference rate of 0.4-0.8% of your body weight per week and progress in your waist measurement. If things move too quickly or stall, we adapt your plan.
What’s the best gym routine for fat loss?+
The one that puts strength at the centre with moderate cardio and daily movement. When you’re in a calorie deficit, strength training matches or outperforms cardio for reducing visceral fat and, crucially, protects your muscle. That’s why this plan is built around three full-body strength sessions each week—not endless hours on the treadmill.
Can I do this plan at home, not in a gym?+
Yes. The AI adapts each session to what equipment you have: with a set of dumbbells, kettlebells and resistance bands you can complete the full programme. If you later join a gym, the plan will automatically adjust.
Will I have to count calories all day?+
No. You get a weekly menu already calculated with a moderate 300-500 kcal deficit and enough protein, all based on a Mediterranean pattern with a shopping list included. Logging in the app is simple, and there’s even a planned free meal each week—no need for compensating or guilt.
Do ab exercises burn belly fat?+
No, and we want to be clear: targeted fat loss is a myth proven wrong by research. Abdominal fat is reduced through a calorie deficit, strength training, daily activity and good sleep. That’s why we monitor your waist measurement, the best marker of visceral fat, rather than promise you can slash fat from one body part.
How is this different from a body recomposition plan?+
This plan is, in practice, a body recomposition programme: designed so most of your weight loss comes from fat, not muscle. It does this with higher protein, three strength sessions per week and a moderate deficit, checked against this objective data: that your strength in squat, push and pull remains stable or improves throughout the 12 weeks.
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