Step by Step Guide To Lose Fat and Gain Muscle in 4 Weeks

Recently, I had a health wake up call. It was the extra motivation for me to get certain things in order and get back on track with health and fitness. I forced myself to sit down and put together a plan to lose fat and gain muscle. Whatever plan I decided on had to work best for my lifestyle and schedule. This one fit the bill perfectly!

I am never one to encourage extremes but sometimes, in life, we do need “resets” to help create better habits and behavior. This plan was my “reset”.

Because I got a ton of questions on my Instagram from other women about what I was doing and eating, wanted to share it with all of you. This easy Step by Step Guide to lose fat and gain muscle in 4 weeks is what I used (started in August 2020) and still using now. This plan helps me organize my meals and it also provides my body with food throughout the day. Leaving me with fewer crashes, more energy, and fewer cravings.

As far as workouts, I wanted to keep it simple. I didn’t want to make working out a drag or stressful. I wanted a workout habit that I looked forward to, not dreaded it.

Really, at the end of the day, the whole point in working out is to get your body moving and not being over-concerned with all sorts of equipment. You should first start off with creating a workout plan that can you literally do just about anywhere.

To Weigh or Not to Weigh

I know that many say you should not focus on the number but I disagree with that especially when you are trying to figure out how your body is responding to everything. And let’s face it, not getting on a scale for years didn’t really help me either. So this whole to weigh or not to weigh can be debated either way.

For me, I decided to weigh myself every morning as soon as I get up. I use an app called “MY Weight” to log all the information in. After doing this for 4 weeks I have really learned about how my body responds to certain things like not enough water intake and salt.

Again, this number doesn’t define me but using the scale, personally, has helped me start the day and know if certain adjustments need to be made. It keeps me on track for sure. **Please note I did this for the first 4 weeks. Now, I get on the scale once a week.**

Before we get into the nitty-gritty

I need to add a disclaimer. *** I am not a medical professional, dietitian, nutritionist, or a certified trainer. What I’m about to share is a program I created that has worked in the past for me and I’m using now. You must get approval by your own physician before starting any new food or workout plan***

Step by Step Guide To Lose Fat and Gain Muscle

Brandon Carter HIIT Workouts:

These are the FREE youtube 15 minute HIIT workouts I do every week to help with lose fat and gain muscle. I rotate through these 3 workouts. They are challenging workouts but they are quick and I am sweating after each one. I like doing them in the morning, walk/run, and then get ready for the day.

Quick Overview of Brandon Carter’s background: “Brandon is a fitness model for Nike, PUMA, Adidas, and Air Jordan, has been rightly winning hearts and clients by uploading new workout videos and short glimpses of his regime on Instagram. The 20-year experienced certified Trainer has waived the basic fee for his services so that more and more people from across the globe can access his workouts, get moving, and stay on track”.

Common Questions?

How can I lose weight in 1 month?

This is a pretty common question and really comes down to your own specific health goals. It’s important to have a realistic approach and being sure to do the right things that your body needs. Drastic diet plans etc are dangerous and very damaging to your organs.

How can a working mom fit in exercise?

Many of us moms feel this very thing. Its SO hard to find time whether you are working out of the home mom or working in the home mom…. but we need to make time. Scheduling everything can be helpful, asking for help when needed and sticking to a routine. Super important that if it’s significant to you, making it a priority is the first step to creating a healthy lifestyle.

What is a realistic weight loss goal for 1 month?

For most people, a healthy weight loss range for 1month would be about 5–10% of your body weight. So this will look different from person to person.

Additional Tips:

Be sure to get plenty of sleep at night. Even if you can function off of 4 hours of sleep doesn’t mean that’s good for your body. Typically a person needs about 7-10hrs a night of sleep. Sleep is so incredibly beneficial to your health and helps in losing weight. To help me sleep better. I started to turn off the electronics 2-3 hrs before bed and I drink a hot cup of chamomile tea to help relax my nervous system to get me ready for bed.

Green Tea is also fantastic to add to your daily diet. It has antioxidants called catechins that are thought to fight belly fat. Peppermint tea is also another good one.

Hope this post and Step by Step Guide To Lose Fat and Gain Muscle in 4 Weeks helps you in some way.