4 Weeks to Get in Killer Shape
Tips from a renowned exercise physiologist
I’m not a fan of crash diets or selling a theory that you can go from unfit to fit in a matter of weeks. Lasting body composition changes take time and patience. Nothing drives me crazier than someone selling the promise of rapid weight loss with minimal effort.
However, if you’re already in reasonably good shape and want to maximize fat loss for an upcoming trip, photoshoot, wedding, or celebration, there’s nothing wrong with hitting it hard for a short time to show off your hard-earned gains.
Dr. Mike T Nelson, Ph.D. and exercise physiologist, answers the following question in an episode of The Flex Diet Podcast: If you only had four weeks to get in really good shape, what would you do?
Here’s his step-by-step weekly plan.
First, the assumptions:
- male or female who’s been training for 2–4 years
- you already have a healthy diet and sleep habits
- there are no limitations or constraints on time or equipment
Of course, this is a guideline and not customized to your specific situation or needs. Please take what you know about yourself, training, and nutrition and tweak it to make it work for you.
