Want to lose weight and feel healthy again? Want to finally gain muscle as a skinny guy or girl? Real coaches, a plan built for you, and a free first week.
WK 00 → WK 24
Whether you are carrying extra weight or struggling to build any, this is what 24 weeks on a FitHaven plan can look like.
Tasha, 31
Started with walking only
“I could not jog to the end of my street. Week one was just walking and light machines. Now I train because I love it, not because I have to.”Start my transformation
Illustrative example images. Individual results vary with effort, food, sleep and starting point, and are not guaranteed.
Learn the right way
Free, no-nonsense guides for the two most common goals. Choose yours.
Fat loss, done safelyCrash diets and punishing cardio make you smaller for a month and miserable for a year. Real fat loss is a steady calorie gap, plenty of protein, and strength training that protects your muscle and joints. Carrying extra weight? You can start today, at your own pace.
Aim for roughly 300–500 fewer calories than you burn. That is about 0.5 kg (1 lb) a week — fast enough to see, slow enough to keep.
Start with 20–30 minute walks. Low-impact moves like cycling, swimming and incline walking are kind to your knees and back.
Two or three simple full-body sessions a week keep your metabolism up, so the weight you lose is fat, not muscle.
They keep you full for hours. Half your plate vegetables, a palm or two of protein, and cut liquid calories first.
Free tool
Calories to lose weight
2,340 kcal / day
Maintenance is about 2790 kcal. Your BMI is 27.8. A starting estimate only. Your coach fine-tunes it weekly.
Educational information, not medical advice. If you have a health condition, are pregnant, or take medication, talk to your doctor before changing your diet or training.
Lose weight, build muscle, or both. A short chat covers your body, schedule and any injuries.
Your coach builds training and meals around your life. It is ready before your first session.
Weekly check-ins, form checks and tweaks keep you progressing. No plateaus, no guessing.
Food is half the result
Whether you are cutting or bulking, your meal plan is built for your calories, your taste and your budget. Real food, no starving, no 6,000-calorie bulks of junk.
Every coach is certified and matched to your goal, whether that is losing fat or building size.
Certified strength coach. Has taken dozens of skinny beginners to 5+ kg of lean muscle.
Specialist in gentle, joint-friendly training for people starting at a higher bodyweight.
Registered dietitian. Makes eating for fat loss or muscle gain simple and sustainable.
“Lost 22 lbs in 14 weeks, but more importantly I actually looked forward to every session. I started with walks only.”
“I was 135 lbs and could not gain a pound. Eating more on a plan and lifting properly, I put on 14 lbs of muscle in 5 months.”
“Over 100 lbs to lose and I was scared of gyms. My coach started where I was. I am down 38 lbs and still going.”
Everyone starts somewhere. Here is what people ask us most.
Yes, with the right start. We begin with walking, low-impact moves and gentle strength work, and we progress slowly. If you have a heart condition, diabetes, high blood pressure or joint problems, check with your doctor first.
12,000+ people already training with a plan that fits
Start your 7-day free trial. Meet your coach, get your plan, train on day one. Then $39/month, cancel anytime.
