The 4-Week Fitness Plan That Helped Me Lose 10 Pounds

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My Four-Week Fitness Plan for Weight Loss Success


Struggling with weight loss is a common challenge for many individuals. The key is to find a sustainable plan that works for you. In this article, I will share the four-week fitness plan that helped me lose 10 pounds and keep them off.


After gaining unwanted weight during the holidays, I was determined to lean out for the summer. With approximately one out of three adults in the U.S. being overweight, I knew I needed to make a change.



Week 1


trainer doing lat pulldown to reverse aging after 40

  • Goal: Establish a sustainable calorie deficit without binging and losing lean muscle

  • Key Activities: Basic strength training, hitting at least 7k steps per day, planning out diet and food choices



Days 1-2


Complete upper- and lower-body strength training sessions and cardio.


Upper-body Workout



  1. Incline DB Bench Press—3×8-10

  2. Incline BB Bench Press—3×6-8

  3. Cable Rows—3×10

  4. Lat Pulldowns—3×10-12

  5. Incline DB Curls—3×10

  6. Triceps Extensions—3×12-15


Lower-body Workout



  1. Seated Leg Curls—3×12

  2. Machine Squat—3×10

  3. Bulgarian Split Squat—3×10

  4. DB RDL—3×10

  5. Hanging Leg Raise—3xFailure



Days 3-4


Continue with upper- and lower-body strength training sessions and cardio.



Days 5-6


Complete cardio and a hot yoga session for increased calorie burn and flexibility.



Day 7


Take a rest day to recharge for the upcoming week.



Dietary Changes


Focus: Hit protein goal within a calorie deficit and increase water and veggie intake



  • Breakfast: 2 eggs + 2 whites, 1 sourdough toast, 1 chicken sausage, 2 cups coffee

  • Lunch: 6oz chicken breast, 2 cups green beans, 4 mini potatoes

  • Snack: 1 cup nonfat plain Greek yogurt + 1 scoop protein powder + 1 cup blueberries

  • Dinner: 6oz chicken breast, 3 cups green beans, 2 mini potatoes



Week 2


trainer performing dumbbell bench press exercise to lead an incredibly healthy lifestyle

  • Goal: Build on the foundation by improving last week's workout and increasing activity

  • Key Activities: Lift heavier, do more reps, up steps to 8k per day



Days 8-10


Continue with upper- and lower-body strength training sessions and cardio.





Results and Reflections


before and after weight loss comparison

After four weeks of following this plan, I successfully lost 10 pounds, improved my gym performance, and built mental toughness. Here are my key takeaways:



  • Sticking to the diet was a challenge, but crucial for success.

  • Workouts were tough but manageable with determination.

  • Consistency in calorie intake was essential for progress.

  • Being a little hungry was part of the process.

  • Making good food choices while socializing was key.

  • Allowing for treats while staying within the calorie budget was helpful.



If you're considering starting your weight-loss journey, remember that consistency is key. Start with a plan that works for you and make gradual progress towards your goals.





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