How to lose weight after 40 in Prague, and keep it off
The short version: keep your muscle, eat food you can live with, measure fat instead of weight, and have someone check on you every week. The hard part has never been knowing that. It's doing it for nine weeks straight while work, kids and travel happen.
That's the part we coach. Here's how it works at CrossFit Committed, and what the numbers look like for people who've done it.
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CrossFit Committed · Updated October 2026
Why it gets harder after 40, and why it isn't your fault
Somewhere after 35, your body starts losing muscle every year, and muscle is what burns energy while you sit at a desk. Less muscle, a slower metabolism, the same meals: the kilos creep on even though you didn't change anything.
Then comes the diet. You cut hard, the scale drops, and part of what you lose is muscle, which makes the next round of weight gain even easier. That's the yo-yo, and most people who walk in here have been riding it for years.
None of this is a willpower problem. It's what happens when nobody has ever given you a system.
What actually works
01
Lift things
Strength training is how you keep your muscle while the fat goes. Three coached sessions a week is enough.
02
Eat real food, mostly
A plan built around your life, with the 80/20 rule: on set days your favourite meals stay on the menu. No shakes, no starving.
03
Measure fat, not weight
An InBody scan shows fat, muscle and visceral fat separately. The scale lumps them together and lies to you.
04
Get checked on
A weekly check-in, a habit tracker and a room that notices when you're missing. The part no diet ever came with.
The 9-Week Transformation, step by step
The weight loss program we run for busy people over 40, coached in English at our gym in Žižkov.
01
Kickoff Strategy
Free, 45 minutes at the gym. An InBody scan for your real starting numbers, a talk about your goal, and an honest answer about whether we can help.
02
Four private sessions
One on one with your coach. You learn the movements, we learn your body. Nobody watches you figure it out.
03
Nine weeks of coached work
Three classes a week in fixed slots, a custom nutrition plan with revisions, a 63-day habit tracker and weekly feedback.
04
Proof, every week
Nine InBody scans and three one-on-one progress reviews. You see the change in numbers, not just in the mirror.
It comes with a 30-day money-back guarantee: if within the first 30 days you decide it isn't for you, you get your money back. See everything the program includes.
What the numbers look like
InBody results from recent 9-week groups. Notice how often the scale undersells what happened.
“I've lost nearly 5 kg of pure fat while actually gaining muscle. My InBody scan doesn't lie. Being 59 years old and knowing I can change my body comp leaves me feeling so grateful.”See every before and after →
Who this is not for
We'd rather say it now than at week three.
- You want ten kilos gone in two weeks. We'll tell you honestly what nine weeks can do, and it isn't that.
- You want shakes instead of training. Keeping your muscle is the whole point.
- You're shopping for the cheapest option in Prague. This is a fully coached program, and it's priced like one.
- You need medical treatment for your weight. That belongs with a doctor first.
Pick the page that sounds like you
The 9-Week Transformation
The full program: coaching, nutrition, weekly scans and the guarantee.
See the program →
For women
After kids, after 40, after every diet that didn't last. Nobody hands you a barbell before you're ready.
For women →
For men
Drop the belly, get your strength back, keep up with your kids again.
For men →
From people who tried everything else first
“This is the most awesome gym in my life! I'm so grateful that coaches believe in me, support and motivate me to reach the highest goals every day! I never imagined I could do so much! Just after one week of workouts I could do: sit-ups 20 times, kettlebell swings with 12 kg 20 times, in 3 rounds of 1 minute each (I did it even faster); squats with a 30 kg bar. Isn't it amazing? I always tried to avoid going to a gym, that is why I've tried all kinds of things like different massage techniques, cryolipolysis, lymphatic drainage, etc. for fast weight loss. I've spent so much money and time. This time I've decided to try something that is really working!”
“An English speaking gym where you get an excellent personal approach, nutrition plan based on your body fat/muscle measurements, progress tracking in a nice app and much much more. The place is easily accessible, clean and friendly. Highly recommended.”
“I have been at CrossFit Committed for two weeks now, and if I tell you it is a pure pleasure, then I am a liar. All parts of my body hurt, my nutrition changed completely (for good I hope) and I am telling myself how hard it will be to meet my goal of losing 10 kg... Fortunately, Joey and his staff are there to support me, to make me feel at home, to push me by motivating me, to teach me the good position to hold, the right thing to do. I am not a gym person usually, but this place is beyond my expectation.”
Questions about losing weight with us
Do I have to count calories?
How much weight can I lose in nine weeks?
Will I lose weight if I only train and don't change how I eat?
I'm over 50. Is it too late?
I travel a lot for work. Will that ruin it?
Is the program in English?
What if it doesn't work for me?
What happens after the nine weeks?
A note on health: this is coaching, not medical care. If you have a heart condition, diabetes or another condition that affects how you train or eat, talk to your doctor before you start, and tell us at the Kickoff Strategy.
Find out your real starting numbers
The free Kickoff Strategy starts with an InBody scan, so you'll know your body fat, muscle and visceral fat before you decide anything.
Free, 45 minutes, InBody scan included. No workout, no pressure.