Weight Loss: Training & Movement


We believe in healthy weight loss through good movement. A training plan built with a holistic health approach that will increase your natural strength, fitness and improve your daily health. The movement and training methodology is doable for all fitness levels and requires only a basic understanding and training history.

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Good movement through varied strength and cardio training.

We believe the SupaTrophy methodology to have a perfect-balanced approach to not only stimulate weight loss results but to also be an enjoyable and challenging 8-week program.

An easy-to-follow workout plan designed for weight loss results and improving general health.


Challenge yourself for the next 8 weeks with the SupaTrophy movement and training framework that gives your exercise routine a new focus: Weight loss through good movement. Commit only 4-days per week, exercising between 1h-1h30min each time.


The foundation of this program is laid on 3 pillars, strength training with traditional exercises, HIIT workouts for intensity and steady state cardio for increase in natural oxygen production and improvement in general health.


Every part is explained, and every movement fits your goal. Whether kickstarting a new routine next Monday or building on your current training regimen, the SupaTrophy movement and training methodology is made to be challenging for all levels of fitness.


"A training methodology that leads you every step of the way. Rethink your movement."

Track Your Progression

Each training day has a dedicated space for you to log your effort and workout results. We are big believers in diarising one’s progression, so add your weight and goal progressions here.

Strength Training

Not only is strength training proven to be the best exercise for losing weight, but it will also give you confidence in your daily physical tasks. Our strength workouts are challenging enough for all fitness levels.

Steady State Cardio

Feeling good is just as important as doing good. The SupaTrophy training and movement philosophy uses a steady-state cardio framework to boost your body’s natural performance and recovery.

HIIT Workouts

The fun part. Everybody loves a good sweat session (or at least they should). Our HIIT workouts are based on a varied training methodology to improve natural body control, balance and fitness.

Frequently Asked Questions
We believe that in order to achieve your goal, a scalable approach to your diet is needed, one which we generally prefer eating as close to the source as possible, which means whole foods, no processed foods, no refined sugars and no vegetable/seed oils. Eating a balance of naturally found proteins, carbohydrates and fats at levels that promote health and recovery, not body fat. We define processed foods as anything made in a factory, in other words, items that are not found in nature.

In short, an holistic all-in-one approach to what and how you should be eating for sustainable and long term weight loss.

The plan is broken up into the following sections:

    • Introduction: Overview of the diet plan.
    • Understanding the terms: Explaining macronutrients such as protein, carbohydrates and fats.
    • Good and bad examples: What are good options for proteins, carbohydrates and fats, and what are bad options to avoid.
    • Personal eating styles: You are provided with 2-options of eating styles you can follow.
    • In-depth breakdown: Explaining the difference between the Standard Diet and Whole Food Diet.
    • Core method: Here we digest portion control along with concerns.
    • Intermittent fasting: All you need to know to get started with list of benefits.
    • Sample meals: Predesigned meals with how to cook and nutritional breakdown.
    • Male and female options: The entire plan is easily adjustable with pre-built formats for both male and females.

Individual results may vary, but most people typically see results within the first few weeks of starting the diet. It is important to note that sustainable weight loss takes time, so it is recommended to follow the diet for an extended period of time to see significant and lasting results.

The team has taken a 4-stage approach to accommodate everyone’s weight loss goals. You can therefore choose how you would like to approach this diet plan based on your own weight loss goals and how fast you would like to achieve them. These stages include:

    • Extreme
    • Fast 
    • Consistent
    • Maintenance

To demonstrate how to make up a balanced meal, we have compiled some convenient and easy to make meals which serve as a great starting point to understand our Core Method style of eating and its Bite portion control. You will notice that for each recipe, we have included Male and Female Bite allocations for each of our 4 strategies, i.e. Extreme, Fast, Consistent and Maintenance. Please eat according to your strategy.

Alcohol should be avoided or limited while on the Supatrophy Weight Loss Diet. Alcohol contains empty calories and can disrupt the body’s metabolism, making it more difficult to lose weight.

Exercise is not mandatory while on the Supatrophy Weight Loss Diet, but it is highly recommended. Regular exercise can help to increase weight loss and improve overall health.

Eating out can be challenging while on the Supatrophy Weight Loss Diet, but it is possible. It is recommended to choose restaurants that offer healthy options and to ask for modifications to menu items to fit the diet’s guidelines.

Additional information


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