Grow-Your-Butt

4 Week Body Transformation: Get A Flat Tummy, Bigger Glutes & Cellulite-Free Thighs!

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Time is flying by so fast that 4 weeks is nothing.

So, just imagine what you can achieve in that short time frame if you put your mind to it.

In this case, doing a 4 week full body challenge will put you on track to getting the sexiest version of you.

The goal of this 4 week plan is to help:

  • Get rid of the excess fat from around your waistline
  • Build bigger and rounder glutes
  • Tone your entire upper body

This will work if you put in the work consistently.

It’s going to pull you out of your comfort zone and really challenge you.

There’s no magic formula for getting your dream body, you have to work for it.

That’s the reality.

But once you understand that it will take consistent effort, you’ve almost won.

The workouts aren’t super hard, it works well for beginners and even advanced.

The Full Body Challenge Overview

For this workout plan you’ll be training 4 times per week, the other days will be used for recovery.

You will be working every major part of your body from upper to lower regions. This can be done at home or at the gym, whichever you prefer.

As you progress, each week is going to be slightly more challenging because you will be doing more sets of a routine.

Remember, your body will adapt pretty quickly to the workouts, so to keep it challenged, more sets and different routines will be required.

Don’t worry, each routine is already hand-picked.

You will be given the workout schedule with every routine.

On top of that you’ll be given a full week diet plan to get your body in “constant fat-burning mode”.

The Workout Routines

Each routine is broken up into 3 categories:

  • Lower body
  • Midsection (Hitting upper and lower abdominals)
  • Upper body (Arms, back, chest and shoulder)

Some days you’ll do full body while some will be split.

Now, it’s very important that you adhere to the rest days. Without proper rest your muscles won’t recover.

Especially, for those of you who want those booty gains.

Don’t overextend yourself.

Yes, you’re really pumped up workout daily but that will only burn you out quickly with nothing to show for it.

Instead, focus on getting the most out of your training days and getting as much rest during your rest days.

NOTE: Beside each sequence you’ll see X2 or X3. That simply means do the entire sequence 2 or 3 times.


WEEK 1

Monday: Lower Body + Ab HIIT/Cardio (X2)

Tuesday: Rest Day

Wednesday: Lower Body + Ab HIIT/Cardio + Upper Body (X1)

Thursday: Rest Day

Friday: Lower Body + Ab HIIT/Cardio (X2)

Saturday: Rest Day

Sunday: Ab HIIT/Cardio + Upper Body (X2)


WEEK 2

Monday: Lower Body + Ab HIIT/Cardio + Upper Body

Tuesday: Rest Day

Wednesday: Lower Body + Ab HIIT/Cardio (X2)

Thursday: Rest Day

Friday: Lower Body + Ab HIIT/Cardio (X2)

Saturday: Rest Day

Sunday: Ab HIIT/Cardio (X3)


WEEK 3

Monday: Ab HIIT/Cardio + Upper Body (X2)

Tuesday: Rest Day

Wednesday: Lower Body + Ab HIIT/Cardio (X2)

Thursday: Rest Day

Friday: Lower Body + Ab HIIT/Cardio  (X2)

Saturday: Rest Day

Sunday: Lower Body + Ab HIIT/Cardio (X3)


WEEK 4

Monday: Ab HIIT/Cardio + Upper Body (X2)

Tuesday: Rest Day

Wednesday: Lower Body + Ab HIIT/Cardio (X3)

Thursday: Rest Day

Friday: Lower Body + Ab HIIT/Cardio + Upper Body (X2)

Saturday: Rest Day

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Sunday: Lower Body + Ab HIIT/Cardio (X3)


Th 4 Week Nutrition Plan

Meal Plan For Melting Excess Fat

If you have a high body fat percentage then you should go on a calorie deficit weekly diet in addition with this workout plan.

It doesn’t matter how powerful the workout sequences are, you won’t drop the excess fat if you’re eating too much daily.

Here’s a 7 day diet plan you can use to get on the right track.

1 Super Fat-Burning Hack: One thing you can experiment with is intermittent fasting. It’s basically skipping breakfast and pushing it back to 1 pm or 2 pm for maximum fat burn. Checkout this guide for more information on that.

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Meal Plan For Hard-Gainers

If you want to gain muscle in the right places such as your glutes then you do the opposite and go on a calorie surplus diet.

Throughout the week, you’ll be hitting the lower body several times therefore, you will require more “good calories” for your glutes and thighs to add lean muscle.

Don’t make the mistake of eating fast-food as a method to push you into a calorie surplus. That’s the fastest way to get fat stored in problem areas like your belly and thighs.

Instead, aim to get most of your daily calories from 100% unprocessed wholesome food.

Here’s a lean gains meal plan you can use to get on track.

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Important Tip: If you’re struggling to add size to your glutes make sure you’re using the right supplements to speed your results.

How To Track Your Results

Before you start any training plan always get some data for reference.

Things to measure:

  • Your overall weight on a scale
  • The waistline
  • Your glutes

Doing this will give you a starting point so you know how well you’re doing as you progress.

Things You Should NOT Do

You will be surprised how some simple habits can stop your progress.

Things like going to your bed late.

If you’re not getting enough sleep then it is all for nothing.

Really, studies have proven that if you do not get enough sleep (at least 7 hours) you’ll have a hard time dropping excess belly fat.

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So, if you must cut some Netflix time so you hit your bed earlier, do it.

Another thing to watch out for is watching your salt intake.

If you’re taking in too much salt, you’ll just end up with a bloated stomach.

That’s it!

Now get started.

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