Most people quit in the first month because they expect visible change in week one. Your first 30 days are about building the habit, learning the movements and letting your joints adapt. The visible change comes after.
Week 1: learn the movements
Train three days, 20 to 25 minutes each. Use the easiest version of every exercise on your plan and focus on form cues, not on reps. Check in every exercise in My Quest so your streak and XP start building from day one.
Week 2: fix your food basics
Do not change everything. Pick one thing: add a protein source to breakfast, or swap one fried snack for roasted chana. Log what you eat for three days on the Food page so you know your real starting point.
Week 3: add a little difficulty
If an exercise feels easy for all sets, move one step up its difficulty ladder on the Exercises page. Add a 15-minute walk on your rest days.
Week 4: measure, then adjust
Do your weekly body check-in with weight and waist on the same morning, before breakfast. One week of numbers means little; compare week 4 with week 1. Waist going down while weight stays flat is still progress.
What success looks like
Twelve workouts completed, a streak you are proud of and three eating habits that stuck. That is a better month than a crash diet that ends on day ten.