Fat loss workout plan — strength first, cardio second

The depressing version of "fat loss workout" is hours of treadmill, eating less than your basal rate, watching your strength tank along with your fat. You get to your goal weight 12 kg lighter — and most of those kilos were muscle. Three months later your body is just smaller, not leaner, and the metabolism damage means re-gaining fat the moment you eat normally again.

The actual fast path: keep the heavy compound lifts in your week (squat, deadlift, press, row, pull-up) at 3-4x/week, eat in a modest 300-500 kcal deficit (or roughly 20-25% below TDEE for very small or very large body sizes), let cardio be 20-30 minutes of optional volume work. Volya's planner programs this strength-priority pattern, swaps in regressions when you mark an exercise too hard, and the AI coach tracks your strength session-to-session. If your numbers drop several sessions in a row, the coach flags it — usually a sign the deficit is too aggressive.