The 4-Week Physical Fitness Plan That Assisted Me Lose 10 Pounds

Many people battle with reducing weight and keeping it off. They’re unsure how to consume healthy, what workouts to carry out, and how to make “weight reduction” a real lifestyle modification. Some resort to present patterns, like juice cleanses and 30-day metabolic resets. The problem lies in sustainability; you can get the weight back if you do not have the ideal plan in place. Fear not, because I’m here to share my four-week physical fitness strategy that helped me lose 10 pounds and keep them off.

During the holidays and winter, I acquired unwanted weight. With the warm weather condition right around the corner, I was identified to lean out for a fun summer and began a weight-loss journey. Unwanted pounds can approach quickly. In reality, according to information, around one out of 3 grownups in the U.S. is obese, and more than two out of five grownups struggle with weight problems.

Although a four-week weight-loss plan like this might not work for everybody, it worked for me. It consisted of making extreme modifications to my diet and following a difficult training program. As a certified strength and conditioning professional, I have an eager understanding of proper nutrition preparation, strength training, and weight loss.

Below is my four-week, full-blown physical fitness sprint. I’ll assist you through the overview of the fitness strategy I followed, the diet changes I made week in and week out, what obstacles I dealt with, and the results I attained.

Week 1

Tim Liu, C.S.C.S. Objective: Develop a sustainable calorie deficit without binging and losing lean muscle or efficiency Secret Activities: Standard strength training, striking at least 7k steps daily, plan diet and

food options Days 1-2 Complete

upper-and lower-body strength training sessions and 15 minutes of cardio to end up at
completion of the session
(slope treadmill walk at 15 slope at 3.0 mph). Upper-body Exercise Incline
DB Bench Press– 3 × 8-10 Slope

BB Bench Press– 3 × 6-8 Cable television Rows

— 3 × 10 Lat Pulldowns– 3 × 10-12 Incline DB Curls– 3 × 10
Triceps Extensions– 3 × 12-15 Lower-body Workout Seated Leg Curls– 3 × 12 Maker Squat– 3 × 10 Bulgarian

Split Squat– 3 ×

10 DB RDL– 3 × 10 Hanging Leg Raise– 3xFailure Days 3-4 Complete upper- and lower-body strength training sessions and 15 minutes of cardio to finish(slope treadmill walk at 15

slope at 3.2 mph).

Upper Session Machine Chest Press

— 3 × 8-10 Flat DB Bench Press– 3 × 0

Chin-ups– 3 × 10-15

Cable Rows– 3 × 8-10

Lateral Raises– 3 × 15

Hammer Curls– 3 × 10-12

Lower Session

Maker Leg Curls– 3 × 10-12 reps

Leg Press– 3 × 10

DB Strolling Lunges– 3 × 10

Leg Extensions– 3 × 12

Calf Raises– 3 × 15

Days 5-6

Total cardio and a hot yoga session to increase my calorie burn and enhance versatility and recovery.

Day 7

Take Sunday off to enjoy time with pals and loved ones and take a mental break before week 2.

Dietary Modifications

Focus: Struck protein objective within a calorie deficit and increase water and veggie intake

Breakfast: 2 eggs + 2 whites, 1 sourdough toast, 1 chicken sausage, 2 cups coffee
Lunch: 6oz chicken breast, 2 cups green beans, 4 mini potatoes
Treat: 1 cup nonfat plain Greek yogurt + 1 scoop protein powder + 1 cup blueberries
Dinner: 6oz chicken breast, 3 cups green beans, 2 mini potatoes

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Week 2

Tim Liu, C.S.C.S. Goal: Construct on the foundation by enhancing last week’s workout and increasing activity Secret Activities: Lift much heavier, do more representatives, or both, and up steps to 8k each day

Days 8-10 Complete the very same upper- and lower-body strength training sessions as the previous week and 15 minutes of cardio to complete at the end of the session (incline treadmill walk at 15 incline @ 3.2 miles per hour).

Day 11-12 Total the

exact same upper- and lower-body strength training sessions as the previous week and 15 minutes

of cardio to finish at the end of the session( incline treadmill walk at 15 incline @ 3.5 mph ). Day 13-14 Short HIIT session on off day

, followed by hot yoga for healing HIIT session on Echo Bike 10 rounds of

10 calories+10 chin-ups 100

kettlebell swings with 48kg kettlebell Dietary Adjustments Focus: Slash calories by 100 to 150 by decreasing fat consumption and only eating carbohydrates around workout time

Breakfast: 2 eggs + 2 whites + 2oz turkey deli meat with 1 slice sourdough + 2 cups coffee

Lunch: 7oz pork tenderloin + 2 cups broccoli + 4 mini potatoes

Snack: 1 cup nonfat plain Greek yogurt + 1 scoop protein powder + 1/2 cup berries

Dinner: 7oz shrimp + 3 cups broccoli + 1/2 cup hearts of palm pasta

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Week 3

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“640 “height=”469″/ > Tim Liu, C.S.C.S. Objective: Integrate high-intensity techniques into training sessions and increase steps to 9k and above every day Secret Activities: Increase strength in

workouts while optimizing sleep for recovery Days

15-17 Perform an upper-and lower-body session, the Stairclimber for

20 minutes to end up, and cardio on day 17 as active healing. Upper-body Session Machine Chest Press– 3 × 10, triple drop set on last set Slope Dumbbell Bench Press– 3 × 10 associates Dips– 3xAMRAP (as many reps as possible with excellent form )Maker Shoulder Press– 3 × 10, triple drop set on last set Reverse
Pec Deck– 3 × 15 Cable

Triceps Extensions– 3 × 15 Lower-body Session Device Leg Curls– 3 ×

10, triple drop set on last set Barbell Back Squat– 3 × 8 Bulgarian Split Squat– 3 × 10, triple drop set on final set Leg Press– 2 × 50

Calf Raise– 3 × 15

Machine Crunch– 3 × 15

Days 18-19

Carry out an upper- and lower-body session and the Stairclimber for 20 minutes to end up.

Upper-body Session

Dumbbell Row– 3 × 10, triple drop set on final set

Lat Pulldowns– 3 × 10

Cable Row– 3 × 12

DB Pullovers– 3 × 10

Cable television Curls– 3 × 12

Lower-body Session

Seated Leg Curls– 3 × 10, triple drop set on last set

Barbell Hip Thrust– 3 × 10

DB Reverse Lunges– 3 × 10

DB RDL– 3 × 10

Leg Raises– 3 × 15

Days 20-21

Total a hot yoga session, an hour-long walk, and a hike for active recovery.

Dietary Adjustments

Focus: Cut calories by another 100 through fat and carbs while keeping protein high

Breakfast: 2 eggs + 2 whites, 3oz smoked salmon + 1 English muffin + 2 cups coffee

Lunch: 1 low carbohydrate wrap + combined greens + 6oz chicken breast

Snack: Vegetable sticks + 1 cup cottage cheese

Supper: 7oz grilled chicken breast + 2 cups Brussels grows + 1/2 cup rice

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Week 4: Last Push and Reflection

< img src= "// www.w3.org/2000/svg'%20width='640'%20height='469'%3E%3C/svg%3E"
data-src =”https://www.eatthis.com/wp-content/uploads/sites/4/2023/06/bulgarian-split-squat.jpg?quality=82&strip=all&w=640″ alt= “Bulgarian split crouches “width=”640 “height= “469”/ > Tim Liu, C.S.C.S. Objective: Optimize outcomes by increasing exercise intensity and activity Key Activities: Peak exercise strength, recovery, and reflection Days 22-24 Complete the very same upper-and lower-body exercises as last week with a brand-new high-intensity technique, followed by

cardio. Aim to get 10k steps/day.6254 a4d1642c605c54bf1cab17d50f1e Upper-body Session Maker Chest Press– 3 × 10 +6 second mid-rep hold on last associate on

last set Slope Dumbbell Bench Press– 3 × 10 associates

Dips– 3xAMRAP (as numerous representatives as possible with excellent form)

Maker Shoulder Press– 3 × 10, 6-second mid-rep hold on last representative on final set

Reverse Pec Deck– 3 × 15

Cable Triceps Muscles Extensions– 3 × 15

Lower-body Session

Maker Leg Curls– 3 × 10, 6-second mid-rep hold on last rep on last set

Barbell Back Squat– 3 × 8

Bulgarian Split Squat– 3 × 10, 6-second mid-rep hang on last representative on final set

Leg Press– 2 × 50

Calf Raise– 3 × 15

Machine Crunch– 3 × 15

Days 25-26

Complete the upper- and lower-body sessions as last week with a high-intensity technique.

Upper-body Session

Dumbbell Row– 3 × 10 +6 2nd mid-rep hold on last rep on last set
Lat Pulldowns– 3 × 10
Cable television Row– 3 × 12
DB Pullovers– 3 × 10
Cable Curls– 3 × 12

Lower-body Session

Seated Leg Curls– 3 × 10 +6 second mid-rep hang on last representative on final set
Barbell Hip Thrust– 3 × 10
DB Reverse Lunges– 3 × 10
DB RDL– 3 × 10
Leg Raises– 3 × 15

Days 27-28

Total a HIIT session, then take the following day to rest.

HIIT Session, 10 rounds of:

10 bike sprints
10 chin-ups
10 pushups
10 KB swings

Dietary Adjustments

Focus: Stay consistent with the diet plan, even with decreased carbohydrates and fat. Prepare to refeed (consume more calories) and go back to maintenance later!

Breakfast: 2 eggs + 2 whites, 2 pieces sourdough + 3oz turkey deli meat + 2 cups coffee
Lunch: 6oz chicken breast + 4 mini potatoes + 2 cups kimchi
Snack: 1 cup nonfat plain Greek yogurt + 1 scoop protein powder + 2 cups strawberries
Dinner: 7oz salmon + 1 cup white rice + 2 cups green beans

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Results and Reflections

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process. Here are my takeaways:

Adhering to the diet was probably the most significant difficulty of my four-week plan.
The workouts were intimidating, however they were fine once I showed up and powered through.
Staying within my calorie limit was tough, particularly as my activity increased in addition to my appetite levels.
I needed to get utilized to being a little starving.
Making great food options and staying with the plan while being social was key.
Permitting treats here and there while adhering to my calorie spending plan helped me stick to my diet plan.

If you’re aiming to start your own weight-loss journey, there’s no time at all like today. You can begin with child steps and fine-tune my plan; it does not have to be my level of intensity. You can achieve great outcomes by carrying out a simple strength training program with which you can be consistent in time.

Whether you can only train 2 to 3 times a week or five times a week, any location is an excellent location to start.