6 Week Game Plan for Results!

6 Week Game Plan for Results!

Week 0: Set-up & Mindset

Before you hit Day 1, set the foundation.

1. Get clear on “why”

• Write down why you want to lose 5-10 kg by Christmas. More energy? Fit into an outfit? Health reasons?

• Affirm it: “I’m going to move better, feel stronger and finish the year confident.”

• Commit to yourself: this isn’t a fad – it’s your “new start”.

2. Baseline measurements

• Weigh yourself and if possible measure waist/hips/body fat.

• Take “before” photos (front, side, back) in good light.

• Note your current fitness level: how many push-ups you can do, how far you can walk/run, etc.

3. Make your environment work for you

• Clear out tempting snacks, or at least limit their visibility.

• Stock your fridge/pantry with protein, veggies, healthy fats, whole foods.

• Decide: when you feel like skipping, what will you do instead? (Call a friend, go for a walk, do a short bodyweight circuit.)

4. Schedule your workouts & meals

• Pencil in 4–5 workouts per week (see plan below).

• Plan 3 meals + 1-2 snacks per day; consciously choose them ahead of time.

• Prepare your tools: a water bottle, a food log/app, a sleep tracker if you use one.

️ Week 1–2: Kick-off & Build Momentum

Focus: Establish consistent healthy habits.

Nutrition

• Aim for a moderate energy deficit: roughly 300-500 calories below your maintenance.

• Eat plenty of lean protein (chicken, fish, eggs, legumes) at each meal to preserve muscle.

• Fill your plate with vegetables — half of it if possible.

• Choose complex carbs (sweet potato, whole grains) outside of the workouts; simple carbs keep to post-workout or meals with a social context.

• Drink plenty of water (aim for ~2-3 L/day depending on your body size).

• Keep alcohol or high-sugar treats to a minimum (reserve if you must for a single social outing this period).

Training

• 4 workouts per week:

  • 2 strength sessions (total-body, focus on functional movements)

  • 1 high-intensity interval/cardio session (eg. 20-30 min sprints, bike, row)

  • 1 active recovery/mobility session (walking, yoga, light bodyweight)

• Example strength session: squats, push-ups/press, rows, lunges, core work — 3 sets of 8-12 reps.

• Finish every session with 5-10 minutes of mobility/stretching (emphasis on “move better” like New Start PT emphasises).

Habits

• Sleep: aim for 7-8h/night.

• Stress-management: schedule 10 minutes daily to either breathe, journal, or take a walk.

• Food log: track everything you eat for these two weeks. Awareness = progress.

Week 1–2 checkpoint

• Did you hit 4 workouts/week?

• Was your plate still ~half veggies most meals?

• On a scale of 1-10, how consistent were you with sleep/hydration?

• If you’re already seeing small wins (better sleep, slightly tighter clothes), celebrate them.

Week 3–4: Amplify the Results

Focus: Step up intensity and tighten the details.

Nutrition tweaks

• If weight loss has stalled, reduce daily calories by another ~100–150 cal or increase daily NEAT (non-exercise activity) — more walking, stairs etc.

• Start timing carbs: heavier on workout days, lighter on rest days.

• Include more healthy fats (avocado, nuts, olive oil) — they help with satiety.

• Plan one “flex meal” per week: enjoy something you love, but stop when ~80 % full.

Training

• Increase strength sessions to “progressive”: add weight, more reps, or reduce rest.

• One workout can be “metabolic circuit”: combo of strength + cardio (eg. 45 s on / 15 s rest x 4 rounds).

• Cardio / HIIT can go up to 30-40 minutes or include “finisher” sprints.

• Keep active recovery: 1-2 sessions per week but push the others.

Habit upgrades

• Sleep: aim for consistent bedtime; minimise screens 30 minutes before bed.

• Hydration: challenge yourself to drink a glass of water first thing each morning.

• Meal prep: pick one “cook-up” day (Sunday) where you batch-prepare some protein+veggies for the week.

• Weekly check-in: weigh yourself (same day/time, same conditions), review how your clothes feel, track energy levels.

Week 3–4 checkpoint

• Are you getting stronger (more reps/weight) or fitter (less winded)?

• Can you see/feel changes (looser clothes, less puffiness)?

• Are you comfortable with the baseline habits now? If yes → good job. If not, revisit them.

Week 5–6: Finish Strong & Get Christmas-Ready

Focus: Lean in, sharpen, and maintain the change so you’re ready for the holiday season and beyond.

Nutrition

• Keep calories in check. If you’re still aiming for 5-10 kg total, you might now be targeting the lower end of that.

• Stay consistent with protein, veggies, healthy fats; keep treats minimal and controlled.

• Increase “NEAT” more: more walking, standing meetings, less sitting.

• Plan for the holidays: anticipate parties/celebrations — decide ahead how you’ll manage drinks, food, portions.

Training

• Strength sessions: 3-4 per week focused on pushing your PRs (personal bests) in a safe way.

• Cardio/HIIT: 1–2 sessions, keep them short + sharp. On one day maybe do a “longer” moderate cardio (45-60 min steady state) to tap fat stores.

• Active recovery: key. The body’s been working hard — give it real rest (mobility, walk, foam-roll).

Habit & mindset

• Sleep & recovery are more important than ever — you don’t want to overtrain.

• Reflect: write down what’s changed (energy, mood, how you move) since Week 1.

• Plan for maintaining after Christmas: what habits you’ll keep, what “treat” mode looks like without reverting.

• Celebrate your wins — but recognise this is a “lifestyle shift”, not just a quick fix.

Week 5–6 checkpoint

• If you’ve lost 5-10 kg (or if you’re getting close) — awesome.

• If you’re not quite there, focus on tightening up the last 1-2 kg: maybe drop another 100 cal, increase NEAT, reduce treats further. But don’t crash-diet.

• Take new “after” photos & measurements before any holiday splurge, so you can compare later.

Christmas Day & Beyond

• On Christmas day: enjoy yourself. Eat consciously, drink responsibly, move a little (walk, play with family, light workout) rather than nothing.

• After Christmas: don’t abandon everything. Plan a transition week: keep 3 strength sessions + 2 cardio sessions, maintain protein + veggies, allow treats but keep them controlled.

• Reset your next goal: whether it’s maintaining your new weight, building strength, or another target — you’ve earned the right to set it.

Why this plan works (and the mindset you’ll carry)

• Because it’s realistic: losing 5-10 kg in 6 weeks is ambitious but achievable with consistency.

• Because it’s habit-based, not punishing — you’re building sustainable changes.

• Because you’re moving better, not just forcing calories down: your mobility, strength, posture will improve (key to the New Start PT vibe).

• Because you’ll finish the year strong, not exhausted, and with real momentum to carry into the next.

✅ Quick Reference Summary

• Weeks 1-2: build habits, moderate calorie cut, 4 workouts/week.

• Weeks 3-4: step up workouts, tighten nutrition, 4-5 workouts/week.

• Weeks 5-6: finish strong, push performance, manage holiday temptations, plan for maintenance.

• Daily essentials: lean protein, lots of veggies, water, sleep, movement, tracking.

• Mindset: You can do this. Focus on “moving better”, “feeling stronger”, “finishing the year with confidence.”

• After Christmas: Transition, don’t revert. Set your next goal. Maintain the habits you’ve built.