Lift & Walk Fat Loss
8-week beginner fat loss program built on three heavy lifting days plus daily walking targets. The most-validated combination for sustainable fat loss without burning out.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Low Impact
Unlock Lift & Walk Fat Loss in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Eight-week beginner program built around the simplest, most-validated fat loss formula: lift heavy 3 days/week, walk daily, eat in a moderate deficit. Lifting (Mon/Wed/Fri) is full-body with compound emphasis to preserve muscle. The other days have prescribed walks (45-90 min depending on phase) — low-intensity steady-state cardio that doesn't compete with strength recovery.
Three phases. Phase 1 (wks 1-3) builds a baseline at 8000-10000 daily steps and moderate lifting volume. Phase 2 (wks 4-6) bumps step targets to 10000-12000 and adds reps to lifting. Phase 3 (wks 7-8) layers on a single 60-min walk Sat/Sun and progressed lifting loads. Pair with a moderate caloric deficit (300-500 kcal/day) and high protein. Best for beginners, busy lifters, or anyone who hates HIIT and wants a sustainable approach to losing fat.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓8 weeks of programming
- ✓6 training days per week
- ✓10 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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