Lose fat, keep your muscle.
Food decides most of fat loss; training decides what the weight you lose is made of. A Nutricrave plan puts strength training first to protect muscle, adds daily steps and cardio in the right amounts, and sets it all with your nutrition plan, so the scale and the mirror move together.
Dr. Sameeh AmrClinical nutritionist and pharmacist
Weights, steps, then cardio.
In this order of importance once your food is right: weights to keep muscle, steps every day, then cardio sessions. Pick how much time you have and see the week.
2 weights days and daily steps
- Day 1WeightsTraining
- Day 2StepsCardio or steps
- Day 3StepsCardio or steps
- Day 4WeightsTraining
- Day 5StepsCardio or steps
- Day 6StepsCardio or steps
- Day 7RestRest
2 training days4 cardio days1 rest day
3 weights days, 2 walks
- Day 1WeightsTraining
- Day 2WalkCardio or steps
- Day 3WeightsTraining
- Day 4WalkCardio or steps
- Day 5WeightsTraining
- Day 6StepsCardio or steps
- Day 7RestRest
3 training days3 cardio days1 rest day
4 weights days, cardio and intervals
- Day 1UpperTraining
- Day 2LowerTraining
- Day 3WalkCardio or steps
- Day 4UpperTraining
- Day 5LowerTraining
- Day 6IntervalsCardio or steps
- Day 7RestRest
4 training days2 cardio days1 rest day
Examples of a week. Your plan sets the days, the step target and the cardio from where you are now.
A full body session for fat loss
Normal weights and reps, not light weights and endless reps: this is what keeps your muscle. Steps and cardio come on top.
Goblet squat3 × 10 to 12 · 90 s rest
Push-up3 × as many as clean · 60 s rest
One-arm dumbbell row3 × 10 each side · 60 s rest
Romanian deadlift with dumbbells3 × 10 to 12 · 90 s rest
Mountain climbers3 × 30 s · 30 s rest
Plank3 × 30 to 45 s · 45 s rest
A fat loss plan that keeps the muscle.
- Strength first
- Two to four weight sessions a week at a normal number of reps, because muscle kept is what makes the result last.
- Steps every day
- Your own daily average, raised about a thousand steps a week toward a steady target.
- Cardio, measured
- Walking, cycling or intervals at the right effort, with intervals no more than twice a week.
- Matched to your meals
- The food deficit and the training set together, so your energy holds and your strength keeps rising.
Is this plan for you?
- You want to lose fat without losing muscle.
- You do hours of cardio and see little change.
- You lost weight before and gained it back.
- You want a plan you can keep alongside work and family.
- You want your training and your diet set by one person.
What the doctor looks at
- Your InBody: fat and muscle
- Your daily steps and activity
- Your training history and joints
- Your nutrition plan and energy
You answer most of this in the booking form, so the consultation is spent on you.
Heard it before? Check it here.
Two things people often hear about training, answered the way the doctor answers them in a consultation. Make your guess and the card turns to the answer.
- 01
Light weights and many reps tone, heavy weights bulk.
Myth or fact?Light weights and many reps tone, heavy weights bulk. Myth.
Toning is muscle kept or built plus fat lost. Normal weights at eight to fifteen reps protect muscle far better than very light weights while you are in a deficit.
- 02
Daily steps can matter as much as gym cardio.
Myth or fact?Daily steps can matter as much as gym cardio. Fact.
Walking adds up over the whole day and the whole week, is easy on the joints and does not leave you too tired to train, which is why the plan counts your steps.
Before you book.
What people usually ask about this plan.
Something else on your mind?
Ask Dr. Sameeh on WhatsAppBoth have a place, and food matters most. Weights keep your muscle while you lose fat; steps and cardio add to the energy you use. A good plan uses all three.
No exercise burns fat from one spot. Fat comes off the whole body as you keep a steady deficit; core exercises make the muscles underneath stronger.
About half a kilo to one kilo a week for most people, less as you get leaner. Faster than that usually costs muscle, so your InBody readings are checked along the way.
Training for every goal.
- All workout plansYour week of training, planned like your meals.
- Gym workout plansFull body to pro split, picked for your week.
- Home workoutsBodyweight, dumbbells or bands, at home.
- Building muscleSets, progression and protein that add up.
- Training for womenGlutes, legs and strength, with PCOS and pregnancy in mind.
- Cardio and walkingWalking, running and intervals at the right effort.
And the food that goes with it
- Book an appointment
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Book your workout plan.
Choose an online meeting or a phone call. Dr. Sameeh confirms your time by email.
Your goal
The booking form opens on a workout plan with this goal chosen. Pick another if it fits you better.
Online, wherever you train.
- 01Book a timeChoose Workout plan or Both, then an online meeting or a phone call. Booking takes about two minutes.
- 02Tell us how you trainThe booking form asks where you train, your level, the days you have and anything that hurts.
- 03Meet the doctorDr. Sameeh goes through it all with you, one to one, and sets your split and your targets.
- 04Train with your planYour plan comes in English or Arabic with every exercise pictured, and is updated at each follow-up.
