Body Recomposition strength training with a barbell squat

KGS FitLab · Body Recomposition

Lose Fat. Keep Muscle. Change Your Shape.

A structured 8–12 week coaching programme for people who want to look leaner, get stronger and change their body composition — without crash diets or random workouts.

Your plan combines progressive resistance training, practical nutrition coaching, daily movement and ongoing accountability.

Ask about my Body Recomposition assessment

Private · Couples · Small Group options · Ask about assessment availability and fees

Programme 01 · At a glance

Change your shape, not just the number

Request my assessment Schedule & Pricing

Block: 8–12 Weeks
Frequency: 2–3 per Week
Session: 45–60 Minutes
Formats: Private · Couples · Small Group

The Body Recomposition system

How your block works

01
Assess
02
Build
03
Train
04
Check
05
Adjust
06
Re-test

Your progress — what we track

Waist & measurements

Start → re-test

Strength

Start → re-test

Progress photos

Start → re-test

Consistency

Start → re-test

You Don't Need Another Diet.

You need a system you can actually follow.

Maybe you've lost weight before — only to regain it.

Maybe you've been training, but your body doesn't look noticeably different.

Maybe your schedule is too unpredictable to stick to another complicated plan.

Or maybe you're simply tired of guessing:

What should I eat?
How should I train?
Am I actually making progress?

Body recomposition approaches the goal differently.

Instead of making the scale the only measure of success, we work on the things that change how your body actually looks and performs:

Fat ↓ · Muscle maintained / developed ↔ ↑ · Strength ↑ · Waist & measurements ↓ · Consistency ↑

The goal isn't simply to weigh less.

The goal is to build a body you can maintain.

Is This Programme Right For You?

Body Recomposition is designed for adults who:

Adults who want to look leaner and more defined, not simply weigh less
People who have lost weight before and struggled to maintain it
Anyone returning to structured training after a break
People with busy schedules who want coaching, accountability and measurable progress
Those ready to train with resistance at least twice per week

It is probably NOT for you if:

You want a crash diet or extreme short-term transformation
You want to lose weight without resistance training
You aren't prepared to follow a structured process
You're looking for a generic workout plan you can do alone

If you're looking for sustainable change rather than another quick fix, you're in the right place.

Check if this programme fits me

What Changes When You Stop Guessing?

01 — You Train With Purpose

Your sessions aren't random.

We use progressive resistance training designed around your current ability, goals and schedule.

You'll know what you're working on, why you're doing it and how progression is being measured.

02 — You Eat With Structure

You don't need another list of foods you're “allowed” to eat.

You'll receive practical guidance around protein, meal structure, energy intake, appetite management, recovery and everyday food choices.

The objective is to create habits you can continue after the programme ends.

03 — You Increase The Right Kind Of Activity

Daily movement matters.

Your programme can include a personalised step or movement target designed to increase your overall activity without simply adding more gym sessions.

04 — Someone Actually Checks Your Progress

You don't have to figure out whether it's working by yourself.

We'll track your progress, review what is happening and make adjustments when necessary.

No more “Maybe I should eat less.” “Maybe I need more cardio.” “Maybe I need a completely different workout.”

Measure → Review → Adjust → Progress.

Your Body Recomposition System

A structured process from starting point to measurable progress.

01 — ASSESS

We establish your starting point.

Your assessment can include measurements, movement screening, training background, lifestyle and habit review, and goals.

You start with data — not assumptions.

02 — BUILD

Your programme is built around your goal, schedule, training level, available location and preferred format.

We establish the training and lifestyle targets you'll work towards.

03 — TRAIN

Your coached sessions focus on progressive resistance training, movement quality and appropriate conditioning.

You'll learn how to train effectively rather than simply being told what exercises to perform.

04 — CHECK IN

Your nutrition and habit targets are reviewed regularly.

We identify what's working, what's getting in the way and what needs to change.

05 — MEASURE

Progress isn't judged by one weigh-in.

Depending on your programme, we can track waist, hip and limb measurements, body-weight trends, key strength lifts, progress photographs and habit adherence.

06 — ADJUST

We review the data and make the appropriate programme adjustments.

Because your programme should respond to your progress — not remain frozen from day one.

What's Included?

Your Body Recomposition Programme

Starting Assessment

Establish your baseline, goals and starting point.

Personalised Training Programme

A structured programme designed around your current ability and objectives.

Coached Training Sessions

Progressive resistance training with technique and load guidance.

Nutrition & Habit Coaching

Practical guidance around energy intake, protein, meals and sustainable habits.

Daily Movement Targets

Simple activity targets that complement your training.

Regular Accountability

Ongoing check-ins to keep your plan moving when life gets busy.

Progress Tracking

Measurements, strength, weight trends, photos and adherence.

Programme Reviews

Regular reviews to assess progress and adjust your plan.

Programme duration: 8–12 weeks · Recommended frequency: 2–3 sessions per week · Session length: 45–60 minutes · Private, Couples or Small Group

Confirm the services included in your chosen format when enquiring.

What Your Week Could Look Like

A simple structure. Not a second job.

2 × Strength Sessions

Full-body resistance training with progressive loading.

Optional conditioning

Moderate-intensity work may be included where appropriate for your plan and recovery.

Daily

A manageable movement and nutrition target.

Weekly

Nutrition and habit review.

Programme reviews

Measurements, progress review and programme adjustment at agreed intervals.

Why KGS FitLab?

This isn't a collection of random personal-training sessions.

KGS FitLab is built around four principles:

ASSESSMENT-LED

Every programme starts with a defined baseline and a clear target.

STRUCTURED

Your training follows a progression rather than changing randomly from session to session.

MEASURED

We track meaningful indicators of progress rather than relying on the scale alone.

ACCOUNTABLE

You have a coach and a system designed to keep you progressing when motivation inevitably fluctuates.

And you don't necessarily have to fit your life around a gym.

Ask the team about Private, Couples or Small Group availability and current home, partner gym or outdoor venues in Doha.

KGS PIS STRIVER™ offers a separate fitness self-assessment across movement, strength, cardio, body composition, habits and recovery. It is priced separately at 200 QAR; it is not the starting coaching assessment or an included service. Explore KGS PIS STRIVER™

Choose Your Coaching Format

PRIVATE 1:1

Maximum individualisation.

A dedicated coach, personalised programme and scheduling built around you.

Dedicated coaching
Individualised programme
Progress tracking

Published FitLab rate: 2,000–2,700 QAR / 12 sessions or 2,500–3,500 QAR / 16 sessions

Choose Private

COUPLES

Train with someone you know.

Train with a partner, friend or family member while receiving structured coaching under one programme.

Shared coaching
Shared programme structure
Mutual accountability
Progress tracking

Published FitLab rate: 4,400 QAR / 12 sessions or 5,600 QAR / 16 sessions (couple total; confirm with team)

Choose Couples

SMALL GROUP

Structured coaching with more shared energy.

A coached environment combining progression, accountability and group motivation.

Coached sessions
Structured progression
Group accountability
Progress tracking

Published FitLab rate: From 900 QAR per person (confirm session count and group size)

Choose Small Group

These are published FitLab session rates, not monthly Body Recomposition prices. Confirm availability, exact inclusions and payment terms with the team. View the full schedule and pricing.

Real People. Real Progress.

Don't take our word for it.

Verified client stories and progress examples will be shared here when clients have approved them for publication.

Measurable Progress

Your coach can review measurements, strength, weight trends, photos and consistency with you. Individual outcomes vary; no client results are published without permission.

Meet Your Coach

You're not buying a workout. You're working with a coach.

Ask the KGS FitLab team which coach is available for your format, and for their experience and qualifications before you begin.

Ask about your coach

But What If...

“I've tried losing weight before.”

That's exactly why this programme doesn't rely on another extreme diet. The focus is on structured training, practical nutrition and habits you can continue beyond the programme.

“I don't have much time.”

The standard structure is 2–3 sessions per week, with sessions lasting approximately 45–60 minutes. Your programme is designed around your real schedule rather than an imaginary perfect week.

“I'm a beginner.”

That's okay. Your programme starts from your current ability. Exercises, loads and progression are adjusted to your training experience.

“I don't want to diet.”

The goal isn't to make your life revolve around restriction. You'll receive practical nutrition guidance designed to help you make better decisions consistently.

“What if the scale doesn't move?”

Body recomposition isn't judged by scale weight alone. We'll look at your weight trend alongside measurements, strength, photographs and adherence. A change in body composition can occur even when the scale doesn't tell the whole story.

“Do I have to train in a gym?”

Ask us about current home, partner gym and outdoor availability in Doha; we'll confirm a location that works for your format.

“What happens if I miss a session?”

Please ask the team about the current cancellation and rescheduling policy before booking.

Frequently Asked Questions

Your Next Step Is Simple

Don't start another random workout.

Start with a clear baseline, a structured plan and someone accountable for helping you progress.

Find out whether Body Recomposition is right for you.

Ask about my Body Recomposition assessment

Contact KGS via WhatsApp · Ask about response time, availability and any assessment fee.

What Happens After You Click?

Tell us a little about your goal, schedule and training experience.

The team will review your enquiry and recommend the appropriate next step.

We'll establish your starting point and recommend the appropriate coaching format.

You start your structured Body Recomposition programme once details are agreed.

Ask about the assessment

Ready to Stop Guessing?

You don't need another Monday restart. You need a plan that fits your life, a way to measure whether it's working, and a coach who keeps the process moving.