time to get fit in 4 weeks? this is what you will need to do, cardio, weights, food, and supplements. as far as cardio goes, you can use a treadmill, bike, elliptical, stepper or a jump rope. if you don't want to join a gym then you will need some dumbbells, bench or stability ball in your home and if you are training in the gym then you will have all the required equipments. the last thing you will need and this is optional, supplements, but i recommend taking supplements especially if your day is busy. now that you know what tools you need, lets get to the program.
day 1: warm up with 5-10 min of cardio, 5 min of light stretching, pick 6 exercises for example (bench press, lat pulldown, triceps pushdown, barbell curls, dumbbell shoulder press, dumbbell shrugs). you're going to perform these exercises one after the other with limited rest (no more than 30 sec.) in between. your reps are between 12-15 and you're going to perform the circuit 3 times. hydrate yourself after each circuit and rest a couple of minutes, after you've completed 3 circuits, pick 6 more exercises (incline dumbbell press, cable rows, triceps rope pushdown, incline dumbbell curl, lateral raise, close grip upright row). perform 12-15 reps with 3 circuits. choose 5 more exercises (chest fly, pull up, 1-arm triceps pushdown, preacher curl, reverse delt fly) once again 12-15 reps except for pull ups, you do that as many as you can, as for women substitute pull ups with reverse grip pulldown, unless you can do pull ups and 3 circuits again. now you're done with weights so go back to cardio for 20-30 min and the last thing you will do is stretch for 5-10 min. don't think you're yet, when you get home you have to feed your body with appropriate nutrients. if you are supplementing, the first thing you're going to do when you get home is feed your muscles with fast digesting protein (whey protein) along with 50-70 gm. of fast digesting carbs (juice). wait 45-60 min then eat a balance meal of lean protein(skinless chicken, lean steak, fish), carbs(brown rice, med bake potato/sweet, whole wheat pasta), vegetables(the more colorful the better), and fats(flax, olive, avacado, natural peanut butter). now you do have to track your daily calorie intake, if you are a male trying to lose weight, i don't recommend going over 2,500 calories and if you are a female no more than 2,000 calories. you will have to manipulate this on your own because everyone is different. i like to drink a mixture of casein protein and whey protein in water right before i go to bed. because you are fasting for 6-8 hours while you sleep and why not build some muscle while doing it.
day 2: 30-45 min of cardio and abs. i like to pick 4 ab exercises and do them in a circuit.
crunch on
i perform 4 circuits and don't really keep track of repetitions, i do them real slow and really contract the muscles until i can't do them anymore but if i have to keep track of the reps i perform 25-35 reps, followed by 5-10 min of stretching and similar post workout nutrient intake.
day 3: this day is for all legs, this is a killer, this is all leg exercises one right after the other, keep in mind they don't have to be in this order.
warm up 5-10 min, stretch, now begin with front squats, regular squats, leg press, walking lunges, leg curl, leg extensions, you're going to perform 10-12 reps slow to medium speed for 4 circuits. you're not quite done yet, time to hit the calves, start with
standing calf raise, donkey calf raise, and seated calf raise, 20-30 reps with 4 circuits.
light cardio at the end 15 min and stretch for 10 min. follow similar post workout nutrient intake.
day 4: same as day one.
day 5: same as day two
day 6: rest
day 7: rest
as you can see i've only listed one supplement because i feel it's the most important one for building muscle, and ladies you don't have to take it if you don't want to. other supplements that are geat for building muscle and recovery are creatine, glutamine, arginine, and amino acids to name a few. and you do have to know when and how much to take them. i've also only explained one meal for the day which is post workout which i feel is very critical in reaching a goal. breakfast and other meals are imprtant too, email me if you want some ideas. remember, it's not how many hours you put in, it's what you put in the hours that matters. so train to succeed.
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