Yes, losing 4kg in 30 days is realistic — when you follow a structured, sustainable method that protects muscle, fits your social life, and is guided by expert personal trainers who know your lifestyle. This article explains the framework, but the personalised plan comes only during a consultation.

If you live and work in Amsterdam, you probably know this feeling:

You’re smart. You’re disciplined. You’re successful. But your body isn’t reflecting the life you’ve built — yet.

It’s not your fault. Most fitness systems aren’t designed for people with:

• demanding careers

• full social calendars

• partners, families, homes

• unpredictable stress

• limited time and mental bandwidth

So when clients ask us: “Can I really lose 4kg in a month without giving up wine, dinners, or sanity?”

Our answer is simple: Yes — if you follow a method built for real life, not perfect life.

Here’s how that method works.

1. A Realistic Fat-Loss Target (Your Secret Weapon)

Most people aim too high too fast.
The sweet spot is losing a small percentage of your body weight per week — enough to see visible change, but not so extreme that you burn out.

This one shift alone gives clients:

• consistent progress

• stable energy

• better mood

• less hunger

• no rebound weight

It’s the difference between “I can do this forever” and “I’m done in 6 days.”

2. A Flexible Eating Strategy (That Still Works on Weekends)

Most diets fail in Amsterdam for a simple reason: They ignore the reality of your social life.

Instead, we teach clients a simple and flexible approach:

• • no banned foods

  • no strict meal plans

  • no guilt around dinners out

  • no drama with alcohol

  • no macros obsession

Instead, you learn how to manage:

• your average calorie intake

• your protein baseline

• your weekly energy balance

This gives you freedom and results — something fad diets never deliver.

We give clients the exact numbers they need during their consultation, because personal details matter: bodyweight, habits, stress levels, training history, and weekly schedule all influence your formula.

3. Train 2–3 Times a Week Using a Proven System

Strength training is where fat-loss becomes sustainable — especially if you want to look toned, not just “smaller.”

Our approach uses a full-body method designed to:

• elevate heart rate

• build lean muscle

• increase metabolism

• burn fat efficiently

• protect strength

• minimise time in the gym

Most clients train 2 to 3 times per week.
Not 6.
Not twice a day.
Not with random workouts from YouTube.

The exact structure? We share it only with members — because execution is everything.
But here’s the idea: every session combines upper, lower, core, and conditioning in a strategic way.

4. Accountability That Removes All Guesswork

Every successful transformation shares one non-negotiable:

You need someone checking your blind spots.

Not once a month.
Not through automated messages.
Not from a trainer who barely knows your name.

You need:

• weekly reviews

• micro-adjustments

• lifestyle integration

• strategic flexibility

• clear direction

• expert guidance when life happens

This is where most people fail on their own… and where our clients win effortlessly.

5. A System That Fits Amsterdam Life — Not the Other Way Around

Our clients are:

• tech founders

• creatives

• executives

• entrepreneurs

• parents

• leaders

They don’t want a second job. They want a simple, efficient, repeatable method that respects their time and their lifestyle.

The transformation isn’t just physical — it’s emotional:

• better sleep

• stable energy

• clearer thinking

• more confidence

• clothes that fit better

• pride when looking in the mirror

And yes — you can still enjoy your wine, dinners, and weekends.

If You Want to Lose 4kg in 30 Days, Here’s the Truth:

You don’t need to suffer.
You don’t need to give up your life.
You don’t need to train every day.
You don’t need strict diets.

You need a method that makes sense.
A trainer who understands your reality.
And a plan that’s built around you.

We won’t post the full method publicly — because it must be personalised to your body, schedule, and goals.

But we can show you exactly how it works.

Book Your Free Consultation

If you want to lose 4kg in the next 30 days — and build a body you’re proud of — book a Strategy Consultation at ONE Institute. CLICK HERE!

One place to transform. One place to belong.