Why F1 Week in Abu Dhabi
Destroys Fat Loss
(And The 7 Fixes PTD Uses Daily)
PTD Fitness — 4.9/5 from 600+ reviews • Since 2018 • Master’s degree coaches • We come to you
You’ve got client dinners on Yas, 6am meetings in DIFC, and zero routine. We see this every year. Since 2018, 11,372+ UAE transformations taught us exactly how to stay lean this week. Our Master’s degree coaches built a simple plan that works in Marina, JLT, Business Bay, and Saadiyat.
What 11,372 Transformations
Taught Us About F1 Week
- Late nights + alcohol + sodium = temporary water gain (not always fat).
- Heat + walking the circuit = faster dehydration & cravings.
- Executive cortisol spikes drive “snack-and-sip” cycles.
- Generic gym plans fail during race week because timing & sleep collapse.
PTD Insight: The Cortisol Flip™ Window
Use a 20-minute window (morning or pre-dinner) to flip stress chemistry and keep appetite stable. This is the keystone habit across our best race-week results. Pairs perfectly with short, low-friction training you can do in a hotel room or before hospitality.
How PTD Solves Race-Week Weight Gain (Proven Since 2018)
20-Minute Metabolic
Tri-Set
Hotel-room friendly. Minimal or no equipment. Keeps you insulin-sensitive and steady through hospitality.
- Tri-Set x 3: Split Squat 12/leg → Pushups 10–15 → Hip Hinge 15
- Finisher 3–5 min: Alternating reverse lunges + plank
“Two-Plate Rule” (Hospitality Suites)
- Plate 1 = Protein + veg. Plate 2 = carbs you really want (½ usual portion).
- 1 drink → 1 water with electrolytes; cap alcohol at 2.
Hydration & Sleep Rescue
- Electrolytes: 1–2 servings/day (heat + steps).
- Late night? 3-step reset: warm shower → 10-min box-breathing → blackout.
Accountability: 24/7 WhatsApp check-ins. Investment: from 289–509 AED/session with package options; high ROI vs. lost days/meetings. See pricing.
The Exact 8-Day Protocol
Day-by-Day
(Gym-Free)
- Fri (Travel): 20-min Tri-Set + “Two-Plate Rule”. 2L water.
- Sat (Practice): Walk the circuit; electrolytes AM + PM; 10-min mobility before dinner.
- Sun (Quali): Tri-Set AM; keep alcohol ≤2; carbs at dinner only.
- Mon (Meetings): 15-min EMOM: squats/pushups/plank; early night.
- Tue (Yas/Dubai run): Airport or car day—protein at lunch; 10-min hotel circuit on arrival.
- Wed (Clients): Tri-Set pre-dinner; swap dessert for espresso.
- Thu (Events): Steps 8–12k; electrolytes x2; lights out protocol.
- Fri (Race Eve / Post): Choose: either rest & early meal, or AM Tri-Set then hospitality.
Gym Version
(Bands or Hotel Gym)
- Push Day (20-25m): DB incline press, cable row, band face-pull, plank.
- Lower (20-25m): Goblet squats, RDLs, step-ups, side planks.
- Combo Finisher (5m): Bike or brisk incline walk.
Gym Version
(Bands or Hotel Gym)
- Yas Marina: Grill mains + extra veg; fries → roast potatoes; mocktails → soda/lime.
- Corniche/DIFC: Sushi → sashimi + 1 roll; pasta → steak + greens; dessert → fruit/espresso.
Back in Dubai? Resume your normal PTD cadence (2–3×/week) and the Cortisol Flip™
window to shed any water weight in 48–72h
Real PTD Transformations
Marina CFO — −10 kg
“Two-Plate Rule during events saved me. Didn’t miss a single client dinner.”
Al Reem Island Dad — −8 kg
“Hotel-room 20s + WhatsApp check-ins kept me on track between Yas and Dubai.”
DIFC Founder — −7 cm waist
“Short sessions, zero gym commutes. Energy back for board days.”
