Burn Fat Rapidly in 4 Weeks
Everyone wants to know the quickest way to burn fat, but nobody wants to put in the effort.
The process is simple, but it’s not easy. You need to dedicate at least 4 weeks to measuring food, feeling hungry, and pushing through your workouts with little energy. If you’re the type of person who enjoys the pain, knowing that incredible results will come, then read on.
I think everyone needs to experience a super strict diet and exercise program at least once in their life. I believe that the experience of suffering will vastly improve your life. It really puts things in perspective. You understand what it takes to achieve greatness. You also realize that suffering because someone ruined the ending of the latest episode of Game of Thrones is ridiculous.
With that being said, I think a lot of people can dedicate 4 weeks to a strict fat loss shred. You get a lot of results in return for a short period of suffering.
First thing’s first, we need to talk about diet. You’re going to be eating low calories. Very low calories. It’s going to suck, you’re going to feel hungry, and you’ll start to crave weird foods (like peanut butter). I recommend bodyweight (lbs) x 9 or 10.
So if you’re 200lbs, you’ll need to eat 1800–2000 Calories per day. Once you start losing weight, you’ll adjust those calories even lower (on a weekly basis). So if you’re 200lbs in week 1, and then 198lbs in Week 2, then your Calories in week 2 will be 1782–1980, and so on.
Next up is protein. You’ll need a minimum of 0.82g/lb. So if you’re 200lbs, you’ll need a minimum of 164g of protein per day.
Lastly, is carbs and fats. These can be different every day, but here’s what I recommend: only eat carbs before, during, and after your workouts, as well as in the evenings. This is how you’ll cycle carbs and hopefully help your body adapt to burning fat for energy instead of carbohydrates.
With that being said, I still believe that you should have carbs in your system while you are working out. It’ll help you build muscle. When you’re eating such low calories, building and maintaining muscle is important. Try this as your pre-workout meal:
-1/2 cup oats
-30–40g of whey isolate
-2 tsp of almond butter
It’ll help you have more energy during your workouts so you can push yourself and get great results.
For your workouts, you will use a full body weight three to four times per week and then do cardio interval training twice per week. During your full body workouts, you’ll superset lower body exercises with upper body exercises. The goal is to build muscle and strength via lifting, but there will be a cardiovascular effect since your heart will have to pump blood to your legs, and then immediately have to pump blood to your upper body. Here’s an example superset:
1A: Bench Press for 8 reps, rest 45 seconds
1B: Deadlift for 8 reps
Rest 90 seconds and repeat for a total of 4–5 rounds.
Here’s how a strength session would flow:
Warmup — 10 minutes
Core — 10 minutes
Strength Supersets — 20–30 minutes
Bodybuilding Supersets — 10 minutes
Fat Loss Finisher — 10 minutes
This is essentially the same type of routine used in the 21 Day Body Recomp.
The key is to push yourself through the workouts. The strength supersets will build muscle and strength, but because you are super setting the upper body with the lower body, you’ll experience a great cardiovascular effect. Ending it all with a Fat Loss Finisher will help maximize EPOC, and have you burning calories for up to 48 hours after your workouts. Essentially, you’ll be burning fat while you watch that episode of Game of Thrones that someone ruined for you.