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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