YOUR
FITNESS
PLAN
Built for an ice hockey player. Designed for weight loss.
10 gym workouts. 3 session types. One goal.
YOUR SESSIONS
Three distinct session types that work together. Mix and match 2–3 per week for optimal results.
Ice Hockey
Game or practice session on the ice. High-intensity interval effort with skating, shooting, and body contact.
- Cardiovascular endurance
- Leg power
- Agility & coordination
- Mental sharpness
David Lloyd Blaze
High-intensity group class combining cardio and strength in a heart-rate tracked environment. Structured intervals push you through zones.
- Heart rate zone training
- Full-body conditioning
- Group motivation
- Structured intensity
Individual Gym Session
Choose from 10 purpose-built workouts designed to complement your hockey game and accelerate fat loss.
- Targeted strength
- Hockey-specific conditioning
- Injury prevention
- Flexible scheduling
GYM WORKOUTS
10 purpose-built workouts designed for ice hockey players chasing weight loss. Select a workout below.
PowerExplosive Lower Body
5 min bike at moderate pace, dynamic leg swings
Barbell Back Squat
Barbell Back Squat
Box Jump
Box Jump
Bulgarian Split Squat
Bulgarian Split Squat
Kettlebell Swing
Kettlebell Swing
Calf Raise (Weighted)
Calf Raise (Weighted)
5 min foam roll quads, hamstrings, hip flexors
Builds explosive skating power and acceleration off the line. Stronger legs mean faster breakaways and harder stops.
WEEKLY SCHEDULE
Optimal for weight loss. Mix all three session types for maximum variety and results.
Rest
Ice Hockey
Rest
David Lloyd Blaze
Rest
Gym Workout
Active Recovery (Walk)
NUTRITION PLAN
A calorie-controlled plan designed to fuel your training while maintaining a steady deficit for fat loss.
3 scrambled eggs with spinach and tomato, 1 slice whole grain toast
Grilled chicken breast (150g) with quinoa (100g) and roasted vegetables
Greek yogurt (150g) with a handful of almonds
Lean beef stir-fry (150g) with broccoli, peppers, and brown rice (80g)
Herbal tea with a small portion of cottage cheese (100g)
- 01Drink at least 2.5 litres of water daily — more on hockey and Blaze days
- 02Eat protein with every meal to maintain muscle mass during weight loss
- 03On hockey days, add an extra 200 kcal of carbs pre-game for energy
- 04Prepare meals in advance on weekends to stay consistent during the week
- 05Limit alcohol to 1–2 drinks per week — it directly impairs fat metabolism and recovery
- 06Focus on whole, unprocessed foods — they keep you fuller for longer
YOUR JOURNEY
Sustainable weight loss at ~0.5 kg per week. Consistency beats perfection every time.
Starting Point
Begin your transformation journey
First Month
Initial adaptation — body adjusting to new routine
Two Months
Noticeable energy improvements and clothes fitting better
Three Months
Visible changes — strength gains and improved endurance
Four Months
Significant milestone — 8 kg lost, metabolism optimized
Five Months
Approaching goal — fitness level dramatically improved
Goal Reached
Target weight achieved — new habits locked in
KEYS TO SUCCESS
These principles are non-negotiable. Master them, and the results will follow.
Progressive Overload
Increase weight by 2.5–5% when you can complete all sets and reps with good form. This is the key driver of continued progress.
Recovery is Training
With 2–3 sessions per week, every workout must count. Prioritize 7–8 hours of sleep and manage stress levels for optimal recovery.
Consistency Over Intensity
Missing a workout is far worse than having a slightly easier session. Show up, do the work, and trust the process.
Track Your Progress
Weigh yourself once per week at the same time (morning, after bathroom, before eating). Take progress photos monthly.
Listen to Your Body
At 47, recovery takes longer than at 25. If something hurts (not just discomfort), modify the exercise or skip it. Joint health is paramount.
Hydration Matters
Dehydration reduces performance by up to 25%. Drink 500ml of water 30 minutes before your workout and sip throughout.
This fitness plan is designed as general guidance based on the information provided. It is not a substitute for professional medical advice. Please consult with your healthcare provider before starting any new exercise or nutrition program. Listen to your body and adjust the plan as needed.