💪 Build a Fit Body at Home in 4 Weeks

💡 The Goal: Get leaner, stronger, and more energized using just your body + kitchen.

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✅ STEP 1: Move with Purpose

No gym? No problem. Bodyweight training gets results:

• 🏋️‍♀️ Do full-body workouts 3–4x/week (20–30 mins)
• 🔁 Focus on compound moves: squats, push-ups, lunges, planks
• 📆 Pick 3 core days: Mon/Wed/Fri (or your best fit)

Tactic: Use a follow-along video or timer-based circuit (e.g. 40 sec work, 20 sec rest).

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✅ STEP 2: Eat to Fuel

Support your results with clean, simple meals:

• 🥗 Base meals around lean protein + veggies + slow carbs
• 💧 Drink 2–3L of water per day
• ❌ Limit processed snacks, sugar, and alcohol

Tactic: Repeat 3–4 easy meals each week to stay consistent.

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✅ STEP 3: Track & Stay Consistent

Progress = small wins stacked daily:

• ✅ Track workouts and meals in a journal or app
• 📸 Take progress photos (Day 1, 14, 28)
• 🧠 Celebrate consistency, not perfection

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🗓️ SIMPLE 4-WEEK TIMELINE

Week	Focus	What to Do
Week 1	💥 Start Strong	Do 3 full-body workouts. Clean up 1–2 meals/day.
Week 2	🔁 Build Rhythm	Add a 4th workout. Prep meals. Hit water target daily.
Week 3	🔒 Lock In Habits	Increase intensity. Try new recipes. Take mid-point photos.
Week 4	💪 Finish Strong	Push reps/times. Stick to your best meals. Review progress.

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🎯 By Day 28:

• Feel leaner, stronger, and more energetic
• Build a simple home fitness routine
• Start seeing visible body changes 💥

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