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Published on February 14, 2020

4-Week Weight Loss Exercise Plan to Shed Pounds Fast

4-Week Weight Loss Exercise Plan to Shed Pounds Fast

It happens to all of us: life gets busy, free time is limited, and many of us spend the majority of our days sitting behind a desk. Suddenly, we find we’ve gained a bit of unwanted weight. This can be a discouraging discovery, but luckily, there are steps we can take to get back in shape. Read on to find a weight loss exercise plan that works for you!

How Can I Lose 20 Pounds in a Month?

Is a 20 lb weight loss goal attainable in 1 month? Yes, it can be possible if done safely and correctly. It can be done if you are truly willing to hold yourself accountable and are willing to manifest your vision or goal to its full potential. It will be your mentality that will make or break you here. In short, you will have to make some serious changes all around.

Steps to Take in Your Weight Loss Exercise Plan

1. Set Your Goals

I recommend writing down your end goal, what you plan to do to get there, and when it will happen. Here’s How to Set Goals and Achieve Them Successfully

2. Get Support

Once you have this complete, I recommend notifying your family and/or friends that you are going to make this happen for yourself. It makes things easier if the people around you are aware and understanding of your goals so they can make the journey easier for you and make sacrifices as well if need be.

3. Focus on Food

Once this is established, you need to get to work. Remove all the “junk food” from your kitchen, desk drawers, or wherever you hide those goodies. Remove the temptation altogether. Walk into the grocery store with a list in hand. Spend most of your time in the produce isles. Think fresh and raw.

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Also, you need to be willing to increase your protein intake. Protein such as lean meat and seafood, and fiber such as legumes, nuts, and seeds are very good sources that will satisfy you and decrease the hormone ghrelin, which stimulates hunger.

4. Start Moving

Next, begin or alter your current workout routine. Incorporating strength training and aerobic training is a MUST. I recommend performing 30-40 minutes of strength training and 25-30 minutes of cardio each day. For your strength component, stick to full body or compound movements – movements that will target more than one joint and muscle group. These types of exercises will elevate your heart rate quicker, burn more calories, and strengthen your muscles and joints simultaneously.

For cardiovascular training, I recommend performing a variety of types, such as steady-state at a moderate intensity level on machines such as the stair climber, elliptical or treadmill, and also moderate- to high-intensity interval training using bodyweight, free weights, jump rope, and battle ropes.

Here you will see a variety of compound movements broken down into unilateral and bilateral:

What Exercise Is Best for Losing Weight?

It is nearly impossible to select just one exercise that aids in weight loss. However, if you want to get more bang for your buck here, you may want to look into performing an exercise that won’t just elevate the heart rate.

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It’s not always about cardio for achieving weight loss. It is strength training that will increase your basal metabolic rate, and that means you’re not just burning calories during your workout, but days after as well ( this is known as EPOC – Excess Post Oxygen Consumption or the after-burn effect).

Our bodies require functionality and mobility to make our day-to-day lives a little easier. Therefore, try to perform strength exercises that are multi-functional and multi-compound (targeting more than one muscle group and more than one joint).

Main movements or lifts such as squats, deadlifts, bench, bodyweight push-ups, and pull-ups and their variations should be at the heart of your training. Use your body to its maximum potential, use it effectively, and be more productive with your time.

Try this combination of back-to-back exercises at the end of your workout:

Begin with 5 sets of 5 rounds, with a 15-30 second break after round.

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  • 2 Walking Lunges
  • 2 Romanian Deadlifts
  • 2 Push-Ups
  • 2 Renegade Rows
  • 2 Plank Taps
  • 2 Reverse Walking Lunges

What Exercise Burns the Most Belly Fat?

There is not just one exercise that will burn your belly fat. To get those rock hard abs, you have to put in the work. Unfortunately, there’s no way to get around it. First, let’s break the 80% diet and 20% exercise misconception. Everybody is different, and the weight loss exercise plan that is best for you will depend significantly on your fitness goals.

For example, if you’re looking to lose fat and sculpt abs, you will most likely need to be in a caloric deficit (reducing calories in vs. calories required).

What Should You Eat?

In addition, you will need to focus on eating specific types of foods. Consuming raw, whole, and nutrient-dense foods is a must to aid not only in aesthetics and body composition, but also in the overall process of digestion. In other words, reduce or eliminate your consumption of simple carbs, trans fats, processed and pre-packaged foods. This diet will also help you in achieving hormonal balance, increasing energy levels, and maintaining mental clarity.

Your Go-To Exercises

In conjunction with eating nutritious foods in a caloric deficit, exercise is crucial. We recommend incorporating moderate- to high-intensity aerobic exercise along with a strength-training program. To target the midsection specifically while increasing the heart rate, these exercises may be your best bet:

  • mountain climbers
  • burpees
  • leg raises
  • bicycle crunches
  • flutter kicks
  • high knees
  • front and side plank hip dips.

In terms of frequency and duration of these workouts, it all comes down to your schedule and dedication. However, if your goal is to acquire a 6 pack, you will need to train your abdominals frequently, if not daily. Also, when discussing belly fat, you need to take into account the other vital components our bodies require, such as getting a good night’s sleep, proper hydration, reducing stress levels, and keeping hormones in balance. If these are not tended to, they can be the ultimate trigger for belly fat.

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Is Working out 30 Minutes a Day Enough to Lose Weight?

What most people tend to forget here is that life is unpredictable. It isn’t easy to juggle our obligations, work, family, physical fitness, and our social, emotional, and mental well-being. Sometimes, we can be very hard on ourselves, pressuring ourselves to do and have it all. But that simply isn’t sustainable. If you can only commit to a 30-minute workout each day, then do it. If you can commit to a 15-minute workout, then do it. If you can commit to a full hour, well, that’s fantastic! Regardless of the duration, a workout is a workout. A run is a run. A walk is a walk. As long as you are getting movement in daily, you are ahead of the game.

Use Your Time Wisely!

However, if you have limited time to exercise, you need to make use of the time you have wisely. If you can only make it to the gym 2-3 times per week to perform strength training, that is more than enough. On the days you cannot make it to the gym, or on your off days, perform some bodyweight cardio or stretches such as yoga or mobility training in the comfort of your home. Where there is a will, there is always a way! Remember this the next time you say you never have time to work out.

Be Prepared!

Going into a workout prepared is a definite must if you have a busy or high-stress lifestyle and are pressed for time. Devising a workout plan is essential to see optimal results. Write everything down and be sure that you follow through. Adjust your program as required to ensure that your body is receiving the exercise it deserves and manage your time as you go.

In addition, you can always seek advice from a health professional on what is the best option for you and your situation. Of course, the prescribed workout plan and duration of training may differ depending on the individual. Depending on whether you are an athlete, competitor, beginner, or an elderly individual, the prescribed exercises and/or rehabilitation training and frequency will vary.

The Bottom Line

The prospect of adding diet and exercise to your routine can be daunting, but a step-by-step approach will make it doable. Simply choose a weight loss exercise plan that works with your lifestyle, using the tips above to guide you.

And remember, once you find time to exercise, the healthy habits you develop will stick with you long after you’ve hit your goal weight!

Featured photo credit: Free To Use Sounds via unsplash.com

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Sergio Pedemonte

CEO and Certified Personal Trainer of Your House Fitness

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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