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Can You Get Fit In Just Four Weeks?

is it possible to get fit in a month

You have probably seen a lot of 'one-month weight loss exercise plan' type ordeals on the market but, is it possible to get fit in a month? Well, let us dive into the world of short health and fitness plans to see if they really do work (or not). 

Do One Month Weight Loss Plans Work?

The simplest answer is yes and no. If you stick to the regime — yes. If you do not — no. Consistency is key to any diet and weight loss regime so, you have to be committed to your goals in order to get anywhere near them. 

If you expect to see dramatic results from your one-month weight loss plan, then you will probably be disappointed. However, it has been proven that some people do, in fact, drop pounds and lose some inches within a month of trying to do so. 

Unfortunately, you can't just change your activity levels and expect miracles (usually) because what they say is true — abs are made in the kitchen. 

Depending on which type of plan you follow, you will be advised to undertake different workouts at various intensity levels to help you see results in just four weeks. Now, your best bet is to speak to a personal trainer and have them devise a personalised plan for you so you are comfortable that nothing you're going to be doing is putting you in danger of overworking yourself.

If you are sat here pondering "should I exercise every day to lose weight?" the answer is absolutely not. Your body needs time to recuperate, rebuild and repair the muscles that you have worked hard during your workouts. You must make sure you take a minimum of one rest day every week. Of course, your personal trainer or gym staff will be able to recommend the best number of rest days for you, so speak to them sooner rather than later. 

Do not get into the mindset where you think you have to considerably sweat for 60-120 minutes, 5 days a week for your weight loss efforts to be seen — this is simply not the case, 30 minutes is good enough. We know you are probably wondering "okay, but is 30 minutes of exercise enough to lose weight?" and you are not alone with this thought — we would think it too if we didn't know the answer! 

is 30 minutes of exercise enough to lose weight

Yes! Half an hour working out produces the same, if not better, results than longer daily exercises do. There really is no excuse now, we are sure you can take 30 minutes out of your day to sweat a bit! Plus, even one-month walking weight loss plans can work, especially if you have not done any consistent physical activity for a while (just don't expect to drop two dress sizes like some fad regimes will lead you to believe). 

How to Lose Belly Fat in 1 Month With Exercise

As you may well know, your stomach is one of the hardest places to lose fat, especially for women. However, there are some simple steps you can take to increase your chances of shedding the inches within a shorter time frame. 

Ramp Up the Cardio

Cardio or aerobic exercise ramps up your heart rate which results in you burning more calories and improving the health of your heart and your lungs. 

Increasing the amount of cardio you do during your workouts — or simply adding it if you don't already do some — is a sure-fire way to see results far more quickly than you otherwise would. 

Attempt to do around 150-300 minutes of cardio each week for the best results. 

Remember, this could be anything that gets your heart pumping. If you don't like jogging or walking, try boxing, biking, dancing or swimming. 

Do Resistance Training

Resistance training increases your muscle mass and helps you improve your strength. It involves working in the opposite direction to another force. Most gyms have resistance machines at your disposal so, make sure to have a go next time you're there. 

Along with the countless benefits you will gain from practising resistance exercises, your metabolism will be boosted from it, making weight loss quicker and easier. 

There are machines that target your abs too so you can really move the inches from your waistline. However, if you aren't signed up to a gym, you can use your own bodyweight to perform resistance movements that work just as well. 

Try HIIT Exercises

HIIT stands for high-intensity interval training where you will swap between short bursts of intense activity and quick resting periods. Many people like to do these workout types on the treadmill as you can easily alternate between sprinting and walking for 30-second intervals. 

Studies have proven that HIIT exercises are extremely effective for weight loss in a quicker time frame. If you are going to take anything away from what you've read today, make it this one! 

Just Move More During the Day

Some days, you might not be able to follow your exercise routine as life gets in the way but, even altering a few parts of your normal, everyday life can help fight off the inches. 

How to Check Fitness Levels After a Month

You may want to see how fit you actually are after a month of following whatever exercise regime you've been doing. If so, you need to know that your overall fitness is measured through your BMI and four other abilities namely: endurance, strength, flexibility and balance. 

There are some ways you can check these for yourself so you can discover just how in shape you really are. 

The Step Test — Endurance

To calculate your endurance and cardiovascular fitness, you can conduct a simple step test. 

You Will Need:

  • Someone to time you
  • 12-inch high step

How to Do It:

  1. Step on the block with your right foot
  2. Follow with your left
  3. Step down with your right foot
  4. Follow with your left
  5. Repeat at a steady pace for 3 minutes
  6. Rest for 1 minute
  7. Take pulse for 6 seconds
  8. Multiply number by 10
  9. Result = heart rate for 1 minute

one month weight loss exercise plan

The One-Legged Balance Test — Balance

Don't overlook balance as a vital ability that will hold you (quite literally) in good stead as you age. 

You Will Need:

  • Someone to time you
  • Hard surface

How to Do It:

  1. Take off shoes and socks
  2. Ask someone to time you
  3. Close eyes
  4. Lift one foot 6 inches away from the floor
  5. Bend knee
  6. Place foot against your standing leg
  7. See how long you can stay like this
  8. Repeat 3 times
  9. Take an average

The Sit and Reach Test — Flexibility

You Will Need:

  • Yardstick

How to Do It:

  1. Stretch out your legs
  2. Briskly walk for up to 3 minutes
  3. Put yardstick on the floor
  4. Mark 15-inch spot
  5. Sit on the floor with the yardstick between your legs
  6. Reach forward
  7. See how far your fingertips reach
  8. Repeat three times
  9. Record longest measurement

The Sit-Up Test — Strength

You Will Need:

  • Someone to time you

How to Do It:

  1. Lie down on the floor
  2. Ask someone to time you
  3. Do sit-ups for 60 seconds, counting as you go

How to Calculate Your BMI

Your BMI or body mass index allows you to discover whether or not your weight is in a suitable realm for your height. 

You can calculate it by:

  1. Finding out your weight in pounds
  2. Multiplying the number by 703
  3. Calculate your height in inches squared
  4. Divide step two's result by step three's result

Why Regular Exercise Helps Weight Management

Regular exercise provides you with many health benefits including mental wellbeing, preventing chronic diseases and strengthening your internal organs. 

Physical activity will increase your metabolism — i.e. how many calories you burn each day — and maintain or increase muscle mass. All of these aspects to regular exercise ensure you are able to keep a healthy weight and lose fat should you need to. 

Longer-Term Fitness Plans

Ultimately, long-term fitness plans are the way forward if you want to lead a healthy lifestyle for as long as you shall live. 

Fitness fads, including those offering astonishing results in just four weeks, are just that — fads! They die out once the trend is over and are constantly being ousted and proven to be illegitimate by dieticians, doctors, personal trainers and other healthcare professionals. 

should I exercise every day to lose weight

You get out what you put in; short term plans lead to short term solutions, long term plans lead to long term solutions. If you want to keep the weight off for good, you need to think about ways you can adapt your life so you can live as healthily as possible, for a sustained period of time. 

Let's come back to our initial question — is it possible to get fit in a month? — well, we don't need to say any more as you have all the information you could possibly need on the matter!