Lose 4% Body Fat in 4 Weeks

You’ve just booked an impromptu beach vacation that starts in a month, the only problem.. You aren’t bikini ready! Losing 4% body fat in 4 weeks sounds like a bit of a gimmick but I’ve seen it done many times, always by people who have a deadline (such as a holiday or wedding ect). So where do you start?


We are going to cut straight to it.. Zero carbs for 14 days!! No starchy carbs at all that means every meal will consist of a portion of animal protein – fish being the best option in my opinion (120-150g), green vegetables (1 cup) and healthy fats (about 3 table spoons of coconut or olive oil). You’ll eat this a minimum of 4 times per day! On day 15 you’ll replace the healthy fats with good sources of carbs – white rice or sweet potato (120-150g). So that’s 4 meals containing carbs on day 15, then you guessed it for the remainder of the month back to zero carbs!


You are going to workout a lot for this month so recovery is essential, here’s my suggestions:

  • Branched Chain Amino Acids – 10g upon waking, 10g before you workout, 20g after you workout.
  • Glutamine – 5g upon waking, 5g before you workout, 15g after you workout.
  • Multi Vitamin – 1 tab with every meal or 2 with breakfast & 2 with dinner
  • Yohimbe – take 2 tabs with breakfast and 2 tabs before your workout (In my next blog I’ll talk about this magical fat loss supplement)
  • Magnesium Citrate – 1000mg with dinner


Day 1 – Full body weights training

Day 2 – Sprint Training (400m x 1, 300m x 1, 200m x 1, 100m x 1)

Day 3 – Full body weights training

Day 4 – Low intensity cardio 20mins

Day 5 – Full body weights training

Day 6 – Metabolic Conditioning or HIIT including prowler sprints, heavy rope slams, farmers walk, sled dragging

Day 7 – Low intensity cardio 20mins