12 WEEK ONLINE FAT LOSS COACHING

Lose fat in a way you can maintain

The PGee Fitness 12 Week Online Fat Loss Programme is for people who want to lose body fat properly without extreme dieting, confusing training, or constantly feeling like they’re starting again.

This isn’t a quick fix or a transformation challenge.

It’s a structured coaching programme designed to help you lose fat, get fitter, get stronger, and feel more confident with food and training.

By the end of 12 weeks, you won’t just be leaner, you’ll understand what works for you and how to keep going.

SO WHAT’S INVOLVED?

What this programme focuses on

Fat loss isn’t about doing more and eating less until motivation disappears.

It’s about doing the right things, consistently.

This programme focuses on:

  • Creating a calorie deficit you can maintain

  • Setting personal calorie and macro targets (protein, carbs, fats and fibre)

  • Supporting fat loss without burning out

  • Using training to improve fitness and strength, not just burn calories

The aim is simple: fat loss that fits around real life.

*Training is delivered in structured programmes based on experience level (beginner, intermediate or advanced), with adjustments made where needed for injuries or limitations*

Personal calories & macros (without burnout)

 You’ll be given clear, personalised targets for:

  • Calories

  • Protein

  • Carbohydrates

  • Fats

  • Fibre

These are set to support fat loss while keeping energy, training performance and motivation high.

There are no banned foods and no rigid meal plans.

Instead, you’ll use simple guidance and the PGF Recipe Books to hit your targets in a flexible way so fat loss feels manageable, not restrictive.

Training that builds confidence

Your training is delivered through the PGF App and is designed to support fat loss while improving strength and fitness.

Every programme includes:

  • A clear weekly training structure

  • Progression built in across the 12 weeks

  • Video tutorials for every exercise

If you’ve never been in a gym, or you don’t feel confident, that’s not a problem.

You’ll know exactly what to do, how to do it, and why it matters.

Why fat loss usually fails (and how this avoids it)

Most fat loss attempts don’t fail because people lack willpower.

They fail because the approach isn’t realistic.

Common problems include:

  • Calories set too low

  • Plans that don’t fit around work, family or social life

  • Confusing or excessive training

  • No support when progress slows

This programme avoids those issues by:

  • Using sustainable calorie and macro targets

  • Allowing flexibility with food

  • Providing clear, structured training

  • Using weekly check-ins to make adjustments when needed

Fat loss works best when it’s steady, supported and consistent.

Weekly check-ins & coaching support

Accountability is built into the programme.

  • Check-ins are reviewed on a set day each week

  • You’ll complete a weekly check-in form for more detailed feedback

  • All coaching is handled through PGF App messaging

This means you can reply in your own time and revisit feedback whenever you need.

Adjustments are made based on your progress, lifestyle and feedback not just guesswork.

Who this programme is for

This programme is a good fit if:

  • Fat loss is your main goal

  • You want structure without extremes

  • You want to feel confident with food and training

  • You’re happy to be coached and held accountable.

Who this programme is not for

This programme probably isn’t right for you if:

  • You’re looking for a quick fix or crash diet

  • You want rigid rules with no flexibility

  • You’re not prepared to check in or reflect on progress

  • You expect results without consistency

What you get over 12 weeks

Personal calorie and macro targets (protein, carbs, fats and fibre)

  • Fat-loss-focused training via the PGF App

  • Full exercise video library

  • PGF Recipe Books with MyFitnessPal barcodes (this is a winner)

  • Weekly check-ins and coaching feedback

  • Habit coaching to support long-term results

READY TO START?

The PGee Fitness 12 Week Online Fat Loss Programme runs in limited intakes to make sure every client gets proper coaching and support.

If you’re serious about losing fat and learning how to keep it off, this programme is for you.

Pricing:

  • £75 per month for 3 months

  • £210 upfront (save £15 compared to monthly payments)

No hidden extras. Full coaching either way.

Start coaching