Most diets lead to weight loss, but some of it is muscle mass that you will miss later. In our 3-month program, we combine nutritional counseling, supervised strength training, and standardized measurements so that you can specifically reduce fat mass and build a routine that lasts beyond the program.
When you lose weight in a calorie deficit, you lose not only fat but also muscle mass. In a large study on medication-based weight loss, almost 40 percent of the weight lost was lean mass (Source: Wilding et al., New England Journal of Medicine, 2021).
Yet muscle mass is exactly what you need in the long run: it is essential for absorbing blood sugar and keeps you resilient in everyday life. Targeted strength training has been shown to counteract muscle loss during weight loss (Source: Villareal et al., New England Journal of Medicine, 2017). That is why we measure not just your weight, but your body composition.
Suitable for people who
have elevated body fat or a lot of abdominal fat and want to tackle it in a structured way
have tried diets before and want to lose weight sustainably this time
are taking weight loss medication and want to preserve their muscle mass
want guidance but aim to train independently in the long term
Less suitable if
a medically prescribed therapy (e.g. nutritional counseling or medical training therapy) covered by basic health insurance is indicated. We will clarify this with you in the initial consultation.
you are pregnant or breastfeeding
an acute illness or injury currently prevents strength training
Less fat mass, preserved muscle mass: measured with BIA at the start and at the end
Nutrition that fits your daily life: no prohibitions, but a plan you can keep following after the program
Strength and independence: from the second month, you train on your own at least once a week
Realistic expectations: We define your goal individually during the initial assessment. As a guideline, losing about 0.5 to 1 kg per week is considered sustainable. Losing just 5 to 10 percent of body weight measurably improves blood pressure, blood sugar and blood lipids.
Initial diagnostics
Questionnaire in advance on weight history, eating habits, previous measures and medication
Initial assessment (60 min) with body composition (BIA), waist and body circumferences
Joint goal setting and your personal exercise and training strategy
Nutrition
Nutrition analysis (90 min)
Food diary in the first month with review and adjustment
Individual nutrition plan tailored to your daily life
Follow-up analysis (60 min) at the end of the program
Training
10 personal training sessions of 60 minutes each at the CPM
Focus on strength training to preserve your muscle mass in a calorie deficit
Training plan for your independent sessions, at home or at the gym
Completion
Final measurement under the same conditions as at the start
Final consultation with a follow-up training plan
One-page report with baseline and final values, sent to your doctor on request
Supervision is deliberately reduced step by step. This way, you gradually take over your own training and develop a healthy routine that lasts.
Time commitment: During the first two months, about 1 to 2 hours per week at the CPM. In the third month, about one hour every two weeks plus your own sessions.
At the start and at the end, we measure the same values under the same conditions: fasted, at the same time of day and without training in the preceding 12 hours. Only then are the changes truly meaningful.
Fat mass and fat-free mass using bioelectrical impedance analysis (BIA)
Waist and body circumferences as a simple, reliable marker of abdominal fat
Strength values from training (training loads and repetitions), showing that your muscles stay strong
Your final report: At the end, you receive a one-page report with all baseline and final values and an outlook. On request, we will send it to your general practitioner.
Frequently asked questions
How do I start with the program?
Do I need a referral?
I am taking a weight loss medication. Is the program suitable for me?
Do I need to avoid certain foods?
Do I need training experience?
Where do I train during the independent sessions?
What if I don't reach my goal?
What happens after the 3 months?
Does my health insurance pay?
Questions about the program?
We will answer your questions and clarify together whether the program is right for you.