Is it possible to improve your fitness levels and get into shape within the next 4-6 weeks? Yes it is, but it will take hard work and dedication. If you want to get into better shape in 4-6 weeks, then do these things.
Train With Heavy And Light Weight
Training with light weight and doing 20-25 reps per exercise is one of the best ways to get ripped. Training with heavy weight and doing 4-8 reps per set is a great way to gain strength and gain muscle mass.
With the above said, each workout you do should consist of using heavy weight and light weight. For example, if you’re training chest today and you normally do six exercises, then do three exercises with heavy weight and do the last three exercises with light weight.
Train with light and heavy weight over the course of the next 4-6 weeks because it will help you burn fat and build muscle.
Train Each Muscle Twice Per Week
Most people train each muscle once per week, but for the next 4-6 weeks, you will train each muscle twice per week. There are a few ways you can do this. You can either train your entire upper body twice per week and your entire lower body twice per week. Another way you can do it is by training chest, shoulders, traps and triceps on one day, followed by back and biceps on another day and then legs on the third day. After that, you can take a rest and then do the same thing over the next three days.
Training each muscle twice per week is intense and you should only attempt it if you are confident you can do it.
Consume Meal Replacement Drinks
You have probably heard that it’s a good idea to eat 5-6 small meals per day, but the truth is many people don’t have time to do that. However, you can eat breakfast, lunch and dinner, and those will be actual meals. The other 2-3 meals can come in the form of meal replacement drinks. Make sure you choose a meal replacement drink that is high in protein and contains various nutrients, and it should be low in fat and only contain a moderate amount of carbohydrates. Also, the drink you choose should contain low or moderate calories.
Take A Caffeine Pill Before Working Out
If you do not have a caffeine intolerance and you’re healthy enough to do so, then take a caffeine pill before exercising. However, only do this maybe 1-2 times per week. This will give you some extra energy you can use for your workouts. If you don’t want to take a caffeine pill, then take a fat burner instead.
Do Squats Every Other Day
When it comes to leg exercises, nothing can compare to the squat, which can help you build overall strength and it even helps increase testosterone levels. This is why you should do squats every other day, and throughout the day. You don’t need weights, as you can do body weight squats.
A good squat routine is to do as many body weight squats as you can in the morning and again in the afternoon and once more in the evening. You should do body weight squats on the days you train legs. This is intense, but you’ll only be doing it for the next 4-6 weeks.
If you do the above for the next 4-6 weeks, then you should notice your fitness levels improve. When 4-6 weeks have gone by, and you have followed the above plan, then you should be in better shape than you were before starting the plan.