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How to Transform Your Body in 4 Weeks at Home
Let’s face it, most people want a fast and easy way to get into shape without going to the gym. And while this goal will take some effort and consistency on your part, I do believe you can make progress in as little as 4 weeks at home with minimal equipment. This is how to transform your body in 4 weeks at home.
High Volume Eating
One of the best ways, in my opinion, to lose weight for the long term is through volume eating. When you eat high-volume foods such as fibrous vegetables and salad, your stomach gets filled up quickly, giving your body the sensation you are full without a ton of calories.
By combining this with lower carb and higher protein diet, your body becomes a fat-burning furnace.
For four weeks, make sure to eliminate the following foods:
- Refined sugar
- Ice cream and Desserts
- Tortillas (flour and corn)
- Deep-fried foods
Here are the foods you should be eating:
- Lean Pork
- Egg whites
- Tofu (Vegan)
- Legumes (Vegan)
- Brussels Sprouts
- Salad Greens
- Green Beans
Healthy Fats (in moderation as these calories add up quickly)
- Olive Oil
- Coconut Oil
- Grass Fed Butter
- Avocado (fruit and oil)
- Light Salad Dressing
A quick and easy way to get fast fat-burning results is through intermittent fasting. I have been doing this for the past 10 years and don’t see myself returning. It takes a little time to get used to it, but the body adapts quickly. This is how it works
For 16 hours, your body does not eat or drink any calories. You can have black coffee or tea, but no food, since you sleep for 6-10 hours, you’re already fasting for a good portion of the day. For the other 8 hours of the day, that is when you can eat your 2-3 meals.
Here is how I practice intermittent fasting:
- 8 pm-12 pm (8-hour fasting window)
- 12 pm-8 pm (8-hour feeding window)
Strength or weight training is extremely effective at burning more fat at rest, increasing your metabolism, and most importantly, reshaping your body.
Remember that your body will not get big and bulky on a calorie-restricted diet. You will get lean, toned, and athletic when combining weights, cardio, and a low carb/high protein way of eating outlined in this article.
While there is conflicting information on whether performing cardio while fasted has any significant benefit. I like to believe that because my body doesn’t have any food, it will burn my stored body fat.
If I eat breakfast and then do my cardio, I believe the body will utilize the food in the stomach first before dipping into its own fat storage.
Sample Exercise Plan
Since we’re focusing on transforming your body in 4 weeks at home, you will need some equipment for it to be most effective. If you don’t have a pull-up bar, check out famous fitness Youtube Scooby’s video on 100 places to do pull-ups
If you can’t find a place to do pull-ups, the next best thing is to just buy an inexpensive pull-up bar online. I have been using mine for over 10 years and it still works like a champ!
I like this pull-up bar because I can also do my push-ups here, hitting two birds with one stone
Monday, Wednesday, Friday Weight Workout
- Abs – Front Plank 30-60 seconds, three sets, rest 1 minute between sets
- Back and Biceps – Pull-ups or assisted Pull-ups – 10 reps 3 sets, rest 1 minute between sets
- Chest, shoulders, and triceps – Push-ups, or knee push-ups, 10 reps, 3 sets, rest 1 minute between sets
- Legs – Squats 10 reps – 3 sets, rest 1 minute between sets
Tuesday, Thursday, Saturday Cardio Workout
- 30 minutes of fasted cardio first thing in the morning (brisk walk, treadmill, jogging, elliptical, bicycle, jump rope, swimming)
Sunday – Rest day
Sample Low Carb Meal Plan to burn fat
Since we’re practicing intermittent fasting, I have found the best way to achieve this easily is to skip my breakfast meal. However, you have to find what works best for you.
If you like breakfast, just make sure you stick to 16 hour fast and 8-hour feeding window. I also recommend using an app like My Fitness Pal to show you the number of calories you should eat to lose weight healthily.
Here is an example of what your meals should look like in a day:
Meal 1 (Lunch) Healthy Cauliflower rice bowl
- Cauliflower rice
- Grilled chicken
- Romaine lettuce
- Salsa for dressing
- ½ an avocado on top
Meal 2 (snack) Cheese and Nuts
- ¼ cup of almonds
- 1 package of string cheese (mozzarella)
Meal 3 ( Dinner) Steak and Vegetables
- Grilled Sirloin steak
- Large green salad with 1 tbsp balsamic vinegar dressing
- Steamed asparagus
While doing everything in the article above will help you burn a ton of fat, but since we’re on a time crunch of 4 weeks, we will need every tool we can to maximize our fat loss goals.
Using a fat loss supplement is the final piece of the puzzle. We recommend looking into Zotrim as it is one of the best-selling and most effective fat loss pills for the past 19 years.
Remember it helps suppress the appetite very well and provides consistent weight loss results. While you don’t need it to get results, I believe it can speed up the process.