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Four Weeks To Fit: Weeks 1-2

Four Weeks To Fit Again: Weeks 1-2

Kick off the summer shred with this training, nutrition and supplement plan designed to help you lose weight and build muscle - fast!
Four Weeks To Fit Again
Main | Weeks 1-2 | Weeks 3-4

Overview

  • Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train.
  • With each circuit you'll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over.
  • Focus on compound movements to maximize the amount of work done in this short, full-body routine.
  • To keep your heart rate up, you'll perform five minutes of cardio between each circuit at 70-75% maximum heart rate (MHR).
  • Use an average tempo like 2/1/2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.
  • Perform 45-60 minutes of cardio on your cardio days, working at 75% of your MHR.
Upper-Body Circuit:

* Between each circuit, complete 5 minutes on treadmill, StepMill or elliptical at 70-75% MHR.

Bent Over Barbell Row

  • Stand with your feet shoulder width apart and bend forward at about a 45-degree angle.

  • Keeping your back stable and head up, pull the bar toward your body until it touches your belly button.

  • Squeeze your shoulder blades together and pause for a moment at the top of the movement.

  • Slowly return to the start position, making sure to stretch your lats fully at the bottom.


Barbell Bench Press

  • Lie faceup on a flat bench with your feet flat on the floor.

  • Grasp a barbell just outside shoulder width and lift the bar off the rack.

  • Slowly lower the bar toward your lower chest, keeping your elbows pointed out to the sides (not forward), until it's just an inch or two above your chest.

  • Press the bar back up forcefully in an arc so that it ends up over your neck.

  • Stop just short of locking out your elbows.



Seated Overhead Barbell Press

  • Sit on a bench that adjusts to 90 degrees.

  • Take an overhand grip slightly wider than shoulder width and start with the bar under your chin and just above your upper chest.

  • Press the bar straight up overhead until your arms are fully extended but not completely locked out.

  • Slowly lower the bar back to the start position and repeat.


Lower-Body Circuit:

* Between each circuit, complete 5 minutes on treadmill, StepMill, or elliptical at 70-75% MHR.

Stiff-Legged Deadlift

  • Stand erect holding a barbell with a shoulder-width, overhand grip, and feet 6-8 inches apart.

  • Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.

  • Pause when you feel a good stretch, then carefully reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.

  • Squeeze your abs, back, and glutes at the top.

Leg Press

  • Sit squarely in a leg-press machine and place your feet on the platform, shoulder width apart.

  • Keeping your chest up and your lower back pressed into the backpad, lift the sled, and unlatch the safeties.

  • Bend your knees to lower the weight toward you, stopping before your lower back and glutes lift off the pad.

  • Pause for a moment, then extend your legs to press the weight up, stopping just short of locking out your knees.

  • Squeeze your thighs hard at the top and repeat.



Four Weeks To Fit: The Diet

As with the training portion of this program, the diet is broken down into two phases over four weeks.

Phase One: Weeks 1-2

  • You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you'll eat between 1,400 and 1,500 calories per day.
  • You'll consume ample amounts of protein. This will ensure you're burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake in check to moderate levels.
Monday

Breakfast:

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Total Calories: 1,442   |  Fat: 35g  |  Carbs: 114g  |  Protein: 158g

Tuesday

Breakfast:

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

  • avocado

    Avocado

    1oz

  • protein

    Whey Protein

    1 scoop

  • yogurt

    Yogurt, Plain, Low-Fat

    1/4 cup

  • Total Calories: 1,433   |  Fat: 34g  |  Carbs: 121g  |  Protein: 164g

Wednesday

Breakfast:

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

  • peanut butter

    Peanut Butter, Natural

    1 tbsp

  • protein

    Whey Protein

    1 scoop

  • yogurt

    Yogurt, Plain, Low-Fat

    1/4 cup

  • Total Calories: 1,408   |  Fat: 34g  |  Carbs: 144g  |  Protein: 164g

Thursday

Breakfast:

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

  • peanut butter

    Peanut Butter, Natural

    1 tbsp

  • protein

    Whey Protein

    1 scoop

  • yogurt

    Yogurt, Plain, Low-Fat

    1/4 cup

  • Total Calories: 1,491   |  Fat: 35g  |  Carbs: 94g  |  Protein: 198g

Friday

Breakfast:

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Total Calories: 1,474   |  Fat: 38g  |  Carbs: 123g  |  Protein: 172g

Saturday

Breakfast:

  • eggs

    Egg Whites, Scrambled/Boiled

    3

  • hash browns

    Hash Browns, Home-Prepared

    2

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Total Calories: 1,489   |  Fat: 41g  |  Carbs: 110g  |  Protein: 175g

Sunday

Breakfast:

Late-morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

  • avocado

    Avocado

    1oz

  • protein

    Whey Protein

    1 scoop

  • yogurt

    Yogurt, Plain, Low-Fat

    1/4 cup

  • Total Calories: 1,456   |  Fat: 33g  |  Carbs: 141g  |  Protein: 168g

Four Weeks To Fit Again
Main | Weeks 1-2 | Weeks 3-4


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Comments

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ironmanbull22

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ironmanbull22

anyone know who this fitness model is!!?? wow!

Mar 12, 2012 5:39pm | report
plattman02

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plattman02

SERIOUSLY!

Mar 12, 2012 5:56pm | report
ErinMarie25

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ErinMarie25

NPC Competitor Swann Cardot.

Mar 13, 2012 10:56am | report
alemus

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alemus

I'm a little confused with the circuit repeat.

Repeat Circuit 4x*
Circuit 1: 15,15,12,15,20 reps
Circuit 2: 12,12,10,10,15 reps
Circuit 3: 10,10,8,8,12 reps
Circuit 4: 8,8,8,8,10 reps

Does this mean that I repeat 1-4 circuit for a total of 4 times which is a total of 16 circuits total? Or is the above circuit 1-4 already repeated for me? Does this makes sense what Im trying to ask?

Mar 13, 2012 5:42pm | report
davis003

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davis003

15 reps of each exercise , then 12 reps of each, then 10 reps of each, and finally 8 reps of each. They show the break down so that you know the reps change with each time you start to repeat exercises. Does that make sense?

Mar 20, 2012 9:13am | report
gonnabestrong

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gonnabestrong

what ab exercises should I do?

Mar 17, 2012 10:09am | report
AmandaFoxyFit

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AmandaFoxyFit

I am also curious about this...do we do any ab routine? if so, how long? or is there one that should be suggested?

Mar 20, 2012 7:45pm | report
deeminus

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deeminus

There is an ab bonus abs routine for this workout on the Muscle and Fitness hers site:

decline sit ups - 3 sets 20,18,15
stability ball crunches - 3 sets 20,18,15
lying leg raises - 3 sets 20,18,15

Mar 21, 2012 8:06am | report
robomaster

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robomaster

"-Use an average tempo like 2/1/2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.
Repeat Circuit 4x*
Circuit 1: 12 reps in 15 sec"
=
12reps * (2/1/2) =60 sec!
----how to do in 15 seconds

Mar 20, 2012 10:38am | report
cgaudette

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cgaudette

Saturday breakfast, Hashbrowns (2)? 2 what?, 2 potatoes shredded, 2 cups, 2 oz?

Mar 21, 2012 8:04am | report
jfsarnggrl4

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jfsarnggrl4

I have the issue of M

Mar 21, 2012 3:39pm | report
RanCan

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RanCan

Can any one help me? I have a question......when you say have 1 scoop of Protien powder and there is NO yougurt mentioned....Do you mix the protien w/water and drink it? or eat the powder? or put into the plain yogurt you are having at that time?

Mar 21, 2012 9:44am | report
rosielena17

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rosielena17

I always mix mine with water. You want to stay away from too much lactose, as it is a type of sugar and only adds more calories and sugars to your protein.

Mar 21, 2012 4:00pm | report
  • Body Stats
  • ht: 15'10"
  • wt: 190.5 lbs
  • bf: 32.5%
Ellaa

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Ellaa

I like to mix it with Almond Milk ( Not Dairy). Have the yogurt once you are done with the shake

Sep 7, 2012 4:14pm | report
CindyVanessa

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CindyVanessa

This is a really fun circuit to do when you're short on time! :)

Apr 9, 2012 9:53am | report
Erika2012

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Erika2012

i need some motivation she looks amazing do I'm gonna look the same after 4 weeks ???

Apr 17, 2012 12:17pm | report
brutalfullme

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brutalfullme

this program will help you to shred body fat and you'll put on some muscle and add definition, but 4 weeks is not enough to look like this girl (especially if it is going to be your first 4 weeks of training in gym). But it's my opinion =) you know your fitness level better than anyone!

Apr 25, 2012 6:22am | report
lashawn2001

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lashawn2001

Starting this today! Since I have moved closer to work I am able to complete a workout and not have to drive an hr home! Which helps with me being able to workout longer after work and get ample amount of sleep afterwards!

Apr 24, 2012 4:53pm | report
  • Body Stats
  • ht: 11'10"
  • wt: 142.5 lbs
  • bf: 32.1%
Mommyof3soon4

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Mommyof3soon4

Hi, i would like to try this workout but i do not go to the gym (with 4 kids including 1 new born

May 24, 2012 8:08am | report
LeighMcCornick

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LeighMcCornick

Day 1 down! Loved the workout !! Very Intense. I chose this to bust through my plateau. Super Motivated!

Jun 4, 2012 7:03am | report
vennessabender

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vennessabender

How much weight will I expect to realistically lose from this? 10-15 lbs? I'm familiar with working out, I'm female, 5'8, 144 lbs

Jun 9, 2012 6:37pm | report
calavangi

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calavangi

I didn't see a layout for abs. Any suggestions really looking to lean out.

Jun 19, 2012 11:39am | report
Ellaa

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Ellaa

Was bored with my workouts ( Been working out for a year now, doing different things) and was hitting a plateau. I followed this 4 week program and was able to break through the plateau, loose body inches, shredded some fat, and added muscle.

I followed 95% of the nutrition plan ( Using a scale to measure my food) with minor adjutments ( Replacing certain items with items from the smae food groups).

Most importantly - I improved my eating habbits. At this point I can build my meals following the same concepts making sure I am eating the correct amount of fats proteins and carbs.

Also, the circuit will not take you more than an hour to do. So it is great for busy schedule.

Thanks!

Sep 7, 2012 4:19pm | report
evisen

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evisen

When it says "Oatmeal, Uncooked 1/3 cup" and "turkey with potato" is it OK to add something to the meal so it doesnt get dry? Like almond milk with the oatmeal and cottage cheese or greek youghurt with the turkey?

Jan 9, 2013 12:09am | report
  • Body Stats
  • ht: 9'11"
  • wt: 119.05 lbs
  • bf: 19.3%
lawando

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lawando

I'm confused as well....do we complete the whole list of exercises and that is considered a circuit? Or do we do all the barbell rows then move on to the cable rows and so on?

Jul 22, 2013 2:15pm | report
Showing 1 - 25 of 25 Comments

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