The Skinny-Fat Fix: stronger and firmer in six weeks
Look fine in clothes but feel soft or weak? The fix is not eating less or doing more cardio. It is three simple strength sessions a week, enough protein to build on, and a way to measure what is really changing.
Instant download · US Letter + A4 · coaching emails included
What you get
42 printable pages, including your free store bonus page: the plan, the protein system and every log and check-in in one place.
A plain-language explanation, why eating less made it worse, the toning myths to drop, and a self-check (not a diagnosis).
Waist, hips, arm and thigh measurements, a progress photo guide and 5 simple strength tests to repeat at Week 3 and Week 6.
A target range from your goal weight, a 2-week build-up, a palm-size portion guide, 20 protein-anchored meal and snack ideas and a 6-week tracker.
12 illustrated moves with form cues, home and gym options and easier and harder versions, plus progressive overload, an RPE scale, 18 session logs and a Week 6 deload.
A look inside: the strength tests, protein guide, 6 weeks at a glance, the move pages and your session logs.
How the six weeks work
Three strength days a week, alternating Workout A and Workout B, about 35 to 45 minutes each, plus daily steps.
Learn the 12 moves with light weights, add a third set in Week 2, and build up to your protein target one anchor at a time.
Add reps first, then weight. Check in at Week 3, beat last week in Week 4, and push your hardest in Week 5.
Two lighter sessions, then re-test your strength, measure and take new photos. Your 6-week summary shows what changed.
Made for you if…
- Your weight is in a normal range, but you feel soft or weak
- You have dieted on and off and done the cardio, and your shape barely changed
- You rarely lift anything heavy and want a clear, safe place to start
- You eat little protein before dinner
- You want honest coaching with no spot-reduction or weight-loss promises
Coaching emails come with it
After you order, you get a short welcome email, then two emails from me each week for all six weeks, matched to where you are in the plan: what to focus on, how to progress, a protein tip and a nudge for your Week 3 and Week 6 check-ins.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness, a former college track athlete, with training in seven martial arts. I build simple, no-gimmick plans for real people with real schedules.
The Skinny-Fat Fix: 6-Week Strength & Protein Plan
$9.99- 42-page printable plan
- 12 illustrated moves, home + gym options
- Protein system + 18 session logs
- 13 coaching emails over six weeks
Get the 6-week plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Will this help me lose belly fat?
No plan can burn fat from one spot, and I won’t promise a number on the scale. This plan is about body recomposition: building muscle and strength while you eat enough protein. Most women feel stronger within 2 to 3 weeks; visible changes in shape usually take 8 to 12 weeks or more, which is why you measure strength and inches, not just weight.
What equipment do I need?
A light and a medium pair of dumbbells (or adjustable ones), a resistance band with a door anchor, a sturdy step or bottom stair, and a counter or bench. Training at a gym? Every move has a gym option.
I’ve never lifted weights. Is this too hard?
No. Week 1 is about learning the moves with light weights, and every move has an easier version. You add reps first, then weight, at your own pace.
Will lifting make me bulky?
Very unlikely. Building noticeable size takes years of heavy training and lots of food. In six weeks you will feel firmer and stronger.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet with a PDF note app.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
102 foods ranked by protein, a 30-gram meal cheat sheet and a 7-day plan. $9.99.
See what’s inside →28-Day High-Protein Meal Plan31 real recipes with macros, weekly menus, grocery lists and Sunday prep plans. $9.99.
See what’s inside →The Protein & Macro TrackerSet your targets once, pick foods from a dropdown and the sheet does the math. $9.99.
See what’s inside →Women’s Home Workout BundleFour printable programs plus a Start Here guide that turns them into one clear 12-week plan. $14.99.
See what’s inside →Back to the shop · coachluke.com · coach@coachluke.com