German Fitness Coach Reveals A Simple Daily Routine To Lose 22 Kg In 3 Months

Losing weight often feels overwhelming because there is no shortage of advice. Every few weeks, a new diet trend appears, workout rules change, and conflicting opinions flood social media. For many people,

this overload leads to inaction. But at its core, fat loss is far simpler than it’s made out to be. It depends on everyday habits repeated consistently, not bursts of motivation or extreme plans.

A fitness coach from Germany, Kev, recently went viral on X for sharing a straightforward routine that he claims can help people lose up to 22 kg in three months. What stood out was not flashy promises, but how practical and disciplined his approach was. In his post, Kev mapped out a timeline: steady weight loss from January to May, driven entirely by daily habits. “This isn’t complicated,” he wrote. “Just follow the routine.”

This is you:

January = Down 10lbs
March = Down 30lbs
May = Down 50lbs

Sound good? Follow this bulletproof daily routine starting now:

1.) Zero alcohol. Cut it out completely.

— Coach Kev – Belly Fat Pro (@AskCoachKev) January 2, 2026

In the comments, he broke down exactly what that routine looks like.
First, Kev is firm about eliminating alcohol completely. According to him, alcohol stalls fat burning and adds calories that offer no nutritional value. Cutting it out, even temporarily, makes fat loss significantly easier.

Next comes working out early in the day. Kev believes morning exercise sets the tone for better decisions later on. His advice is simple: wake up, hydrate with electrolytes, and get your workout done before daily responsibilities take over.

Strength training plays a central role in his plan. He recommends lifting weights three to four times a week, stressing that cardio alone won’t change body composition. Building muscle helps increase calorie burn and preserves lean mass while losing fat.

Protein intake is another non-negotiable. Kev encourages a high-protein diet to keep hunger in check and protect muscle. His benchmark is ambitious: about one gram of protein per pound of current body weight.

Sleep, he says, is just as important as diet and exercise. Proper rest improves energy, mood, and self-control, all of which make sticking to healthy habits easier.

Kev also advises being prepared wherever you eat. Restaurants and social outings don’t have to derail progress if you know how to choose smarter options even at fast-food places.

Finally, he suggests increasing daily movement with minimal effort by using a walking pad. Walking for one to two hours while working can help reach 10,000 steps without needing extra time. His message is blunt but clear: none of these steps are extreme. The challenge isn’t difficulty, it’s consistency.