Lose Weight and Transform Your Body with This Fitness Plan

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Have you ever felt overwhelmed by your fitness routine? If so, you’re certainly not alone. Too many fitness plans out there are complicated and sometimes, downright intimidating. Unfortunately, these negative feelings usually result in failure. If you want to lose weight and transform your body, this simple and effective fitness plan can help you succeed, long-term!

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Slow & Steady

One of the most important things that you need to do is remain consistent. Transforming your body takes time and effort. It’s not going to happen over night, but with consistency, it will happen over time. If you mess up, move on. Quitting is not going to help you reach your goals.

This plan will take place over the course of 4 weeks, but you can always follow it for longer! Remember, a healthy lifestyle has no end date. Nutritious foods and regular exercise must become a part of your permanent routine. Keeping the weight off takes as much effort as losing it. Don’t back track on all of your progress by going back to your old habits.

Tips for Success

While proper diet and consistent exercise are the two main components of a healthy lifestyle, there are several other habits that you can apply to your daily routine that will help you achieve your goals.

Set Goals.

Goals that are specific, measurable, attainable, realistic, and timely will keep you on track. Having something to work towards can be incredibly motivational. Instead of just saying, “I want to lose weight,” say, “I want to lose 10 pounds in 1 month by eating clean and exercising 5 times per week.”

Plan Rewards.

Goals will keep you on track, but rewards can provide you with an extra boost! Aside from getting into the best shape of your life, scheduled rewards will keep you driven to succeed. Make sure you choose healthy rewards like a new bathing suit or outfit, a night out, or a weekend getaway.

Have a Plan.

In order to achieve your goals (and earn your rewards,) you’ve got to have a plan. This plan can include meal-prepping, scheduling workouts, and more! The more prepared you are, with both diet and exercise, the easier it will be to meet your goals.

Eat Clean.

Slow Cooker Chicken Enchiladas

This is the most important habit that you need to adopt if you want to transform your body. A proper diet will make or break you. One of the best ways to ensure that you lose weight and get into the best shape of your life is to eat mostly clean, whole foods.

Check out the 14-Day Clean-Eating Meal Plan and our Whole Foods Shopping List.

Focus on Protein and Fiber.

Clean foods are important, but protein and fiber are even more critical when it comes to sustainable weight loss. Protein will help you maintain and build muscle while fiber will keep you feeling fuller, longer, so that you don’t over eat.

Check out the Ultimate List of High Protein Foods and the 31 High Fiber Foods.

Drink Plenty of Water.

Water is an extremely underrated weight loss tool. Not only is it critical for sustaining life, but it also aids in weight loss by boosting metabolism and regulating appetite.

Try the 12 Easy Ways to increase Your Water Intake.

Cut Out Alcohol and Soda.

Alcohol itself isn’t necessarily responsible for weight gain, however drinking it usually leads to snacking and overeating. Soda is obviously chock-full of empty calories and offers your body no real nutritional value. Fruit juices are usually loaded with sugar, as well. Even diet soda can increase cravings for sugary, processed foods. Do yourself a favor and stick with water as often as you can.

On a side note, beverages like black coffee and unsweetened green tea have been proven to actually enhance weight loss.

Grab a Buddy.

Do you like to workout on your own or are you more successful when you have a partner? Many women actually get more out of exercise when they have one or more friends to workout with. Aside from helping you to feel more comfortable, a workout partner can motivate you to get to the gym and work harder once you get there.

Catch More Zzz’s.

The average adult should get 6-8 hours of sleep each night. Being well rested will aid the weight loss process by helping you make healthier choices each day. When you don’t get enough sleep consistently, you will typically find yourself craving sweet, unhealthy foods. You will also notice that your workouts have started to suffer.

If life is hectic and you have a hard time getting to bed at a decent time, try meal-prepping your meals (dinner and/or breakfast) ahead of time, and putting away the electronics a bit earlier each night. Laying down in a dark room with no distractions will help you fall asleep faster and stay asleep longer.

Related: 9 Tips for a Better Night’s Sleep

Lose Weight and Transform Your Body with This Fitness Plan

What you need: an interval timer / a towel or yoga mat / a bench, box, or step / jump rope / one pair of light dumbbells / one pair of medium dumbbells / a moderately heavy kettlebell

What to do: Complete the designated workout for each day. Each routine comes with a modification for any fitness level. This means that whether you’re a beginner, intermediate, or advanced fitness enthusiast, the workout will challenge you!

Week One

HIIT – Day 1: 15-Minute Indoor Body Weight HIIT

Legs – Day 2: The Ultimate Legs & Butt Body Weight Workout

Upper – Day 3: Fat-Blasting Upper Body HIIT Workout

Rest – Day 4: Stretch It Out!

HIIT – Day 5: Lean body HIIT Workout Challenge

Core – Day 6: Equipment-Free At-Home Core Workout

Total Body – Day 7: Fast & Easy Full-Body Dumbbell Workout

Week Two

Kettlebell HIIT Workout for Women

HIIT – Day 8: Kettlebell HIIT Challenge for Women

Legs – Day 9: Long & Lean Lower Body Challenge

Upper – Day 10: Best Arm Moves for Toned & Jiggle-Free Arms

Rest – Day 11: Stretch It Out!

HIIT – Day 12: Body Weight HIIT Workout

Core – Day 13: Workout to the Core and More

Total Body – Day 14: HIIT Total-Body Toning Workout

Week Three

HIIT – Day 15: 15-Minute Indoor Body Weight HIIT

Legs – Day 16: The Ultimate Legs & Butt Body Weight Workout

Upper – Day 17: Fat-Blasting Upper Body HIIT Workout

Rest – Day 18: Stretch It Out!

HIIT – Day 19: Lean body HIIT Workout Challenge

Core – Day 20: Equipment-Free At-Home Core Workout

Total Body – Day 21: Fast & Easy Full-Body Dumbbell Workout

Week Four

HIIT – Day 22: Kettlebell HIIT Challenge for Women

Legs – Day 23: Long & Lean Lower Body Challenge

Upper – Day 24:  Best Arm Moves for Toned & Jiggle-Free Arms

Rest – Day 25: Stretch It Out!

HIIT – Day 26: Body Weight HIIT Workout

Core – Day 27: Workout to the Core and More

Total Body – Day 28: HIIT Total-Body Toning Workout

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In combination with a healthy diet, the routines included in this plan will get you noticeable results that you can be proud of! Not only will you lose weight, but you’ll also transform your body!

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