Weight Loss Training
Burn The Fat. Build The Life.
Keep It.
12wk
Signature Program
Avg 2–3lbs/wk
Fat Loss Rate
500–800cal
Avg Session Burn
100%
Sustainable
What Is It
Fat Loss Is
A System. Not A Struggle.
Weekly Program Structure
Day 1
Metabolic HIIT
High-intensity interval circuits targeting maximum calorie burn and cardiovascular adaptation.
Day 2
Strength & Burn
Resistance training with metabolic finishers — preserving muscle while accelerating fat loss.
Day 3
Active Recovery
Reset & Recover session plus nutritional coaching check-in and week review.
Day 4
Grind Session
Full-body metabolic conditioning to drive weekly calorie output and athletic conditioning.
Day 5
Assessment & Plan
Weekly body composition review, progress tracking, and next week programming adjustment.
Why It Works
The Science Behind The Results
Calorie Deficit Engine
The combination of HIIT and resistance training creates the largest sustainable calorie deficit possible while maintaining muscle tissue.
Hormonal Optimization
Resistance training optimizes insulin sensitivity and growth hormone output — the two most critical hormones for fat loss and body composition.
Nutrition Integration
Training without nutrition guidance is half a program. Every member receives a practical macro framework aligned to their specific fat loss target.
Weekly Accountability
Biweekly body composition checks, progress photos, and coach check-ins create the accountability structure that makes results consistent.
Your 12-Week Journey
A Real Roadmap. Real Results.
Phase 1
Ignition
- Weeks 1–4: Foundation building
- 3x/week metabolic training
- Calorie target + macro setup
- Daily habit tracking
- Biweekly body composition check
Highest Results
Phase 2
Acceleration
- Weeks 5–8: Full intensity
- 4x/week HIIT + strength hybrid
- Advanced macro cycling
- Weekly coach check-ins
- Progress photo tracking
Phase 3
Sustain
- Weeks 9–12: Lifestyle lock-in
- Transition to maintenance
- 5x/week mixed modality
- Nutrition independence coaching
- Long-term program design
Who It's For
This Program Is For You.
Want to lose weight — but have tried and failed before
TOG's structured program removes the guesswork and adds real accountability. Most people fail alone. We don't let that happen.
Are tired of crash diets that don't last
Sustainable fat loss is built on a calorie deficit created by training and smart nutrition — not deprivation. This is the right way.
Want to transform your body in 12 weeks
Our 12-week signature program is built to deliver measurable, visible results within the first 4 weeks — and compound from there.
Need guidance on nutrition, not just exercise
Exercise without nutritional alignment produces fraction of the possible results. We coach both, together.
Are ready to commit to the process
Results require consistency. If you're ready to show up and trust the process, this program will work. That's not a promise — it's the science.
FAQ
Common Questions
How much weight can I realistically lose in 12 weeks?
Do I need to follow a specific diet?
Is this program appropriate for beginners?
What if I have injuries or physical limitations?
Can I do this while working a full-time job?
Your Coach
Coached By The Best.
Coach Marcus T.
Head HIIT Coach — TOG Fitness
- NASM-CPT
- HIIT Specialist
- Precision Nutrition L1
- Kettlebell Certified
- CPR/AED
Session Structure
Every Minute Has Purpose.
Calorie Deficit Engine
The combination of HIIT and resistance training creates the largest sustainable calorie deficit possible while maintaining muscle tissue.
Hormonal Optimization
Resistance training optimizes insulin sensitivity and growth hormone output — the two most critical hormones for fat loss and body composition.
Nutrition Integration
Training without nutrition guidance is half a program. Every member receives a practical macro framework aligned to their specific fat loss target.
Your Transformation Starts Free.
Book Your Spot
Class Schedule
Coach Oscar Tamez
Monday, Tuesday, Thursday & Friday
Morning: 4:30–5:30 AM | 5:30–6:30 AM | 6:30–7:30 AM
Evening: 4:30–5:30 PM | 5:30–6:30 PM | 6:30–7:30 PM
Coach Ben Olea
Monday, Tuesday & Thursday 8:00–9:00 AM
Coach Ben Olea
Wednesday & Friday 11:00 AM–12:00 PM
TOG Fitness Houston South Loop
Address displayed upon signup
Training Programs
- Cardio Plan
- Diet Plan
- Self Defense
- Competition Prep
- Lifting Levels
- Weight Loss
Weekly Schedule
Book Your Spot
Upcoming Sessions
Frequently Asked