4 Week Workout Plan To Lose Weight: Perfect Beginner 4 week Weight Loss Workout Plan

Looking for a  4-week workout plan to lose weight and take control of your health [¹]?

Perfect, I got you! 

And Although your health is not defined by your weight alone; having a body mass index (BMI) greater than normal increases the risk of developing many otherwise preventable diseases.

If you happen to be on the wrong side of the bmi chart, I got good news, you don't have to get back into high-school shape to improve your health and feel better.

All you need to do is drop 5% of your bodyweight. that's just 10lbs if you're a proud pot-bellied 200 pounder (double check with your doctor before you start).

Okay, Now that you're inspired...

4 Week Workout Plan To Lose Weight: Why You Need A Workout Plan To Lose Weight

"If you don't move it, you lose it"

Physical inactivity is a major health problem across the globe and leads way to chronic diseases like, metabolic disease, heart disease, Brain disease, musculoskeletal disease, and frailty (yes, there's a even a condition for being weak ).

On the flip side of this same coin...

Physical exercise has positive effects on all of the negative health outcomes listed above, plus it decreases your risk of dying from any of these diseases [1]

Simple but pretty powerful stuff, no?

Add in the fact that strength training has exploded recently in the biomedical literature as a powerful form of exercise and you've  run up on a simple sure-fire way to improve your health and pack on lean muscle.

This is why Your focus should not just be on weight loss alone.

Instead, you should adopt a rational explicit workout plan to torch unhealthy body fat, sculpt lean muscle mass, and improve your overall health and physique.

And if you don't have one already, keep reading because you'll like this  4 week workout plan for weight loss at home.

4 Week Workout Plan To Lose Weight: Body Weight Training

Strength training or resistance training is any type of exercise that challenges your muscles ability to produce force.

That's the basic definition and of course certain methods work better than others.

With this 4 week workout plan you're going to follow a bodyweight training style.

Bodyweight Training

Bodyweight Training uses your own weight for resistance.

A few examples of bodyweight exercises that you may be familiar with are:

• Push-ups
• Lunges
• Air squats
• Romanian deadlifts

On the surface they may seem basic, but keep in mind,  it's never what you do, but how it's done that matters.

Plus, this type of strength training is valuable, especially if you're an untrained individual.

So, all egos aside if you're just starting out this may be EXACTLY WHAT YOU NEED, especially if the exercises are carefully chosen.

Bodyweight Training pItfall and how to overcome it

The only caveat With body weight training is the force that can be produced with any exercise is limited by your own bodyweight.

So, once you're comfortable moving against your body weight, you need to overload your muscles by adjusting:

• Sets
• Repetitions
• Frequency

That's the only way to promote continued long-term muscle growth and improvement with this type of training.

But there is a fine line and you have to be careful about how you overload your muscles.

For example, if you just perform sets of higher and higher repetitions, let's say you go from 10 reps of air squats to sets of 20, 30 ,40 , 0r 50.

This will forge a greater endurance-conditioning stimulus and less of a strength-hypertrophy stimulus in your body.

What this means is you change the stimulus from muscle sculpting/toning, to a muscle wasting cardio session.

So, for this reason bodyweight exercises are great for beginners but they're inferior long-term compared to other forms of strength training.

4 Week Workout Plan To Lose Weight: Full Body Workout Benefits Drawbacks

As a beginner, it's best to start with full body workouts before you progress to split-body workouts because full body workouts help establish your foundation plus provide the following benefits:

Full body workout benefits

Increase in workout Frequency: With Full Body Workouts you attack your major muscle groups 3 times per week, which means more potential muscle growth.

Increase calorie expenditure: This happens both during and after the workout Because you're taxing each major muscle group with each training session. this does three things,

• It allows you to eat more calories
• It allows you to skip the cardio post workout
• And it allows you to gain mass without gaining fat

increases supercompensation:  Full body training  (when done right ) is better designed to rapidly deplete your muscle stores which leads to supercompensation.

Supercompensation is a type of protein breakdown, microtrauma, and glycogen depletion that puts your body into a state of anabolism and increases the need for nutrient uptake.

If you time it correctly, your post workout nutrients will go to the muscles that need it most and not spill over into fat.

Increases hormone stimulation: working your muscles to a large degree in one session will produce a surge of anabolic hormones, this increase is short lived, and is often best remedied with post workout nutrients.

Full Body workout pitfalls

Now you've heard all the glory that full body workouts can provide, let's talk about the two most common drawbacks (well, the ones we hear most).

One of the downsides of full body workouts is that you can feel like you're not focusing on any one particular body part.

Another downside is that Full body workouts can be demanding and can leave you  more fatigued and more sore than usual ( but this soreness quickly subsides after the first week).

Alright, now you know

• why you need a workout plan to lose weight
• the ins and outs about full body workout training

In the next section, I'll break down the exercises you'll be using in your 4 week workout plan to lose weight at home.

4 Week Workout Plan To Lose Weight: Upper Body Pull Exercise: Chin-Up

The chin-up is a great pull exercise that targets your back, traps, shoulders, and biceps.

And just in case you're not aware...

A pull exercise is any exercise when the positive (concentric) part of the movement involves pulling weight toward your body or pulling your body toward a static object.

Now let's break down how to do a proper-chin-up below.

4 Week Workout Plan To Lose Weight: How To Do A Chin-Up

The best way to do chin ups is as follows:

• Have a shoulder-width distance between your hands, with an underhand grip on the bar.
• Hang from the bar with your arms fully extended.
• Maintain your lumbar curve in your lower back by keeping your chest held high.
• Pull yourself up by squeezing your shoulder blades together and contract your lats until your chin passes the bar.
• Pause at the top of the contraction and slowly lower yourself back to the starting position.

4 Week Workout Plan To Lose Weight: Upper Body Push Exercise: Push-Up's

Push-up's are a great push exercise.

A push exercise is any exercise when the positive (concentric) part of the movement involves pushing the weight away from your body or pushing your body away from a static object like the floor.

Now let's break down how to do a proper push-up below.

4 Week Workout Plan To Lose Weight: How To Do A Push-Up

With push-ups, it's best to start from the ground. As a beginner, you may even need to start on your knees, and that's okay.

• Lie face down with hands shoulder-width apart.
• Your elbows should be bent 30-60 degrees like an airplane.
• Push your palms into the floor and extend your arms without locking out to raise your body.
• Slowly reverse the movement and repeat.

4 Week Workout Plan To Lose Weight: Lower Body Exercise: Metabolic Squats

Squats are the granddaddy of all exercises for the greatest muscle on your body, your glutes.

During your 4 week workout for weight loss, you'll be targeting your lower body with this traditional exercise while adding more cadence to the movement to increase the intensity.

4 Week Workout Plan To Lose Weight: How To Do Metabolic Squats

How to do metabolic Squats:

• Stand with feet shoulder-width apart. keep heels planted on floor and straight throughout the entire movement.
• Maintain an arch in your lower back by keeping your chest up throughout the movement.
• Squat by sitting back to bend your hips and knees until your thighs are parallel to the floor.
• Drive through your heels to stand back up and repeat quickly until you've reached the given number of reps.

4 Week Workout Plan To Lose Weight: Put Your Plan Into Action : Set Your Workout Schedule

Okay, by this point in the article....

• We've covered why you need a workout plan to lose weight.
• What full body training is, it's benefits, and where its shortcomings.
• You know three beginner full body exercises and you have three step-by-step tutorial to guide you through.

Now it's time to iron out your workout schedule for your 4 WEEK WORKOUT PLAN.

A simple schedule is to choose 2 or 3 nonconsecutive days per week.

For Example:

Monday, Wednesday, and Friday

or

Tuesday, Thursday, and Saturday

The rest days in between your workouts allow your muscles time to repair, adapt, and grow.

They're needed, so leave your body alone and enjoy the time off, please?!?

Alright, once you lock in your schedule, the next step is to Assess whether the gym environment will be a good look for you, If not, set up a proper workout space at home and start your 4 week workout plan to lose weight.

Remember to track your progress, because it helps you measure progress that happens off of the scale, which will be important to keep you motivated to achieve your long term health and physique goals.

4 Week Workout Plan To Lose Weight: Full Body Workout At Home

Alright this is the last piece to your 4 week fat loss workout  puzzle.

This workout is simple and effective and can be done in about 30 minutes per workout (including warm-up and cool down).

Remember, to progress your workout as it becomes easier over the next 4 weeks.

4 Week Workout Plan To Lose Weight: The Bottom Line

This 4-week whole body workout plan is a quick way for you to jump start your health and physique journey.

If you want to supercharge your results by dialing in your diet then check out this post on how many calories you should eat here.

And if you want a proven process program to help you get results faster with a guide, then tap the image below to take our free health and physique quiz today.

Alright ladies and gents,

That's all I got for today.

If you try this 4 week workout plan, drop a comment down below and let me know what you think.

Until next time...

The juice is worth the squeeze.

- Joe G - Your Elite Health And Physique Leader

REFERENCES

1.         Cegielski J, Brook MS, Quinlan JI, et al. A 4-week, lifestyle-integrated, home-based exercise training programme elicits improvements in physical function and lean mass in older men and women: a pilot  study. F1000Res. 2017;6:1235. doi:10.12688/f1000research.11894.2

2.         Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017;30(3):157-160. doi:10.2337/ds17-0013

3.         Kim DY, Ahn A, Lee H, Choi J, Lim H. Dietary Patterns Independent of Fast Food Are Associated with Obesity among Korean Adults: Korea National Health and Nutrition Examination Survey 2010-2014. Nutrients. 2019;11(11). doi:10.3390/nu11112740

4.         Powell-Wiley TM, Poirier P, Burke LE, et al. Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association. Circulation. 2021;143(21):e984-e1010. doi:10.1161/CIR.0000000000000973

5.         Cercato C, Fonseca FA. Cardiovascular risk and obesity. Diabetol Metab Syndr. 2019;11:74. doi:10.1186/s13098-019-0468-0