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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 February 17, 2020

5 Reasons Why You Should Always Be Who You Are

5 Reasons Why You Should Always Be Who You Are

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

So how to be who you are and always be yourself?

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Why should you always be yourself? Because you will:

1. Live in Alignment With Your Values and Beliefs

Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

When you know your values and why you do what you do, you will live according to your own values and beliefs.

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2. Establish Your Own Identity

When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

3. Build Courage

It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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4. Establish Boundaries

When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

Create and establish your boundaries.

5. Find Focus and Direction

When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

More Tips about Staying True to Yourself

Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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