MW
Exercise library
2,000+ moves with video demos
Open
01 /Weekly schedule
Mon-Fri train · Sat active recovery · Sun rest & prep
02 /Swap library
Tap a body part. Pick any dumbbell move or a bodyweight backup.
03 /The other 80%
Diet and lifestyle drive fat loss. Lifting builds what you keep.
Daily calories
Roughly 1,600-1,900 kcal/day for steady fat loss at your weight. Track honestly with MyFitnessPal or
Cronometer for 2 weeks.
Protein: 130-150g daily
Eggs, chicken, fish, paneer, Greek yogurt, lentils, whey. Prevents muscle loss during the cut.
Cut liquid calories first
Sugary drinks, juice, sweetened chai — the easiest 300-500 kcal to eliminate without hunger.
Progressive overload
Every 1-2 weeks: add 1 rep per set OR add weight once you clear the top of the rep range.
Deload every 6-8 weeks
Drop to 60% for one week. Joints need it at 43. Prevents burnout.
The real curve
Weeks 1-4: fast drop from water. Months 2-8: steady 0.5-0.8 kg/week. Plateaus are normal.