AZM | Coach Raed

Multiply your weight in kg by 1.6 to 2. Example: 80 kg = 130 to 160 g a day.

A palm-sized chicken breast ≈ 35 g, 3 eggs ≈ 18 g, a pot of Greek yoghurt ≈ 15 g.

Start with 35 ml per kg of body weight, add half a litre for every hour of training, and another litre on humid days.

One minute of brisk walking, 10 arm circles, 10 bodyweight squats, 10 hip hinges with a stick, then two light sets of your first exercise.

At least two days a week. If you sleep under 6 hours, or your weights drop two weeks in a row, take an easy week with half the sets.

You can move a session for free up to 12 hours before. Late cancellations and no-shows count as a session.

Session packages are valid for 6 weeks; we extend by two weeks for travel or illness.

Online plans are fully refundable within 7 days if you have not started. Session packages are refunded for unused sessions less 10%. Ready-made PDF programmes are non-refundable.