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Weight Loss In 4 Weeks: How to Lose Up to 26kg of Fat in a Year with 1st4Fitness's Proven Plan!

March 01, 20244 min read

Diving into the world of weight loss, especially a focused goal like weight loss in 4 weeks, can feel a bit like stepping onto a roller coaster – exciting, a tad daunting, and full of ups and downs. But here at 1st4Fitness, we like to keep things straightforward and effective, offering a glimpse into how achievable and sustainable weight loss (more accurately, fat loss) can be when you're armed with the right knowledge and support.

Understanding Weight Loss vs. Fat Loss

First things first, let's clear up a common misconception: weight loss isn't always fat loss. When you step on the scale and see the numbers drop, it's a mix of fat, water, could also be food and muscle mass changes. However, what we're really after is fat loss, which is a more accurate measure of health and fitness improvements. Our body scanning machine helps us track exactly this, giving you a clearer picture of your progress.

The 1st4Fitness Approach

On average, our clients see a fat loss of about 0.5kg per week by honing in on their nutrition and committing to training three times a week. While some achieve these results with twice-weekly sessions, the majority find the three-a-week routine most effective. This disciplined fitness and nutrition approach, coupled with our state-of-the-art body scanning technology, ensures that what you're losing is fat, not just "weight."

Projecting Your Fat Loss Journey

Given our average fat loss rate, let's project what this could look like over different periods:

  • 4 Weeks: You could lose up to 2kg of body fat. This is a significant amount, especially when you consider that it's pure fat loss, not just a drop in water weight or muscle mass.

  • 8 Weeks: Doubling down on your efforts could see you shedding around 4kg of fat, marking a noticeable change in how your clothes fit and how you feel, and others will likely start to notice as well

  • 12 Weeks: Continue this trajectory, and you're looking at a 6kg fat loss. This is where the physical changes become far more pronounced.

  • 1 Year: Stick with it, and you could transform your body by losing 26kg of fat in a year. Imagine what that would feel like and how it could improve your health and confidence.

The Benefits of Segmenting Your Goals

Breaking down your weight loss journey into 4-week segments can be incredibly motivating. It helps make the goal feel more manageable and gives you specific, short-term targets to aim for. Plus, it avoids the feeling of being on a never-ending "weight loss treadmill," where the finish line always seems just out of reach.

Tips for Success

  1. Focus on Nutrition: Your diet plays a huge role in fat loss. Prioritise protein and concentrate on eating whole, nutrient-dense foods that fuel your body without exceeding your daily calorie needs.

  2. Stay Consistent with Training: Whether it's twice or three times a week, consistency is key. Find activities you enjoy to keep you engaged and looking forward to your workout session.

  3. Track Your Progress: Use tools like body scans to track your fat loss accurately. This will give you a clearer picture of your progress and help you adjust your strategy as needed.

  4. Set Realistic Goals: Aim for sustainable fat loss. Losing 0.5kg of fat per week is an achievement that ensures you're losing weight healthily.

Debunking Myths

  • Rapid Weight Loss is Best: Quick weight loss is often unsustainable and can lead to muscle loss. Aim for steady, gradual fat loss to ensure you're losing weight healthily.

    (While we don't promote rapid weight loss, it is a tool we have used. But we make it very clear this is a short term process and the exit strategy needs to be understood before we start)

  • Exercise Alone is Enough: While exercise is crucial, nutrition plays an equally, if not more important role in fat loss. It's about finding the right balance between the two.

By understanding the difference between weight loss and fat loss, focusing on nutrition and regular exercise, and setting realistic goals, you can embark on a weight loss journey that feels less like a daunting task and more like a series of achievable steps.

Here at 1st4Fitness, we're committed to guiding you through each of those steps, ensuring your journey is as effective and enjoyable as possible. Remember, the key to success is consistency, patience, and a bit of hard work. Let's make those 4-week segments count!

weight loss in 4 weeks

Paul Clutterbuck

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1st4Fitness stands out as a personal training Bicester gym, more than just a generic gym. Unlike generic gyms peppered with personal trainers, 1st4Fitness is dedicated entirely to providing personalised fitness and nutrition journeys. Our focus is on tailoring every workout, nutrition plan, and wellness strategy to fit the unique needs and goals of our clients.

At 1st4Fitness, you'll find a community committed to support, excellence, and transformation. We pride ourselves on creating a private and welcoming environment where every client is seen, heard, and guided towards achieving their best self. Join us and discover the 1st4Fitness difference, where personal coaching is at the heart of everything we do.