Lipoly
Your Fat Loss Sprint Guide
Most 30-day challenges are marketing. The Fat Loss Sprint is a protocol: calculated targets, structured training, mandatory recovery — and a finish line with a result you can measure.
The "30-day challenge" format has real psychological advantages: it's finite, shareable, structured in time. People respond to defined commitments. The problem is that most challenges provide:
The result: a variable outcome that depends almost entirely on what you happen to eat during the 30 days — not on a protocol.
The Fat Loss Sprint uses the same defined, time-limited format — but with everything calculated from your body composition. Sprint Level 1 (14 days) and Level 2 (21 days) fit inside 30 days with mandatory recovery. Sprint Level 3 (28 days) is essentially a 30-day plan with the recovery starting on day 29.
| Generic 30-Day Challenge | Lipoly Fat Loss Sprint | |
|---|---|---|
| Duration | 30 days | 14–28 days sprint + 14-day recovery |
| Caloric target | None | Calculated from body composition |
| Protein target | None | 2.2–3.0 g/kg LBM |
| Training | Daily movement or workout videos | 2x/week structured strength + daily steps |
| Refeeds | None | Scheduled mid-sprint + final day |
| Recovery protocol | None | Mandatory 14-day Maintenance Phase |
| Result predictability | Highly variable | Structured outcome with research benchmarks |
| Science basis | None | 50+ years PSMF; Purcell 2014; Palgi 1985 |
A complete Sprint Level 2 (21 days) + 9 days of Maintenance fits inside 30 days:
Or Sprint Level 3 (28 days) = almost exactly a 30-day commitment:
81% success rate. The Lancet, 2014. Personalised targets. Mandatory recovery. Built on 50 years of clinical science.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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