💪 Build a Fit Body at Home in 4 Weeks
💡 The Goal: Get leaner, stronger, and more energized using just your body + kitchen.
✅ 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).
✅ 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.
✅ 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
🗓️ 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. |
🎯 By Day 28:
- Feel leaner, stronger, and more energetic
- Build a simple home fitness routine
- Start seeing visible body changes 💥