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?

Nutrition:

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!

Supplements:

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

Training:

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