Methodology
Stress Management for Fat Loss
Francesco Zen, founder of ZTraining · Last updated June 19, 2026
The daily protocol
Morning
5 to 7 minutes of breathwork and stretching right after waking up.
Midday, between 12 and 2pm
A 7 minute break: lower back and hamstring stretches to support posture, paired with breathwork.
Before bed
7 minutes of stretching and breathwork to close the day.
The breathing pattern
The breathing pattern 5 seconds inhale, 5 seconds hold, 5 seconds exhale. Used consistently across all three windows.
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Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.