Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up. My name is Ben Greenfield,

and I'm the Gift Fit Guy. In part one of this series of how to lose fat quickly, you learned how to

lose fat, how fast you can safely lose fat, the best fat loss exercises, and a little bit about

fast fat loss diets. And in this episode, you'll get a four-week workout to lose weight

quickly. If you want to go back and listen to the previous episode, you can go to getfitgai.

Dot quick and dirty tips.com and check out the episode How to Lose Fat Quickly.

Now, in that episode, you learned that in order to lose fat fast, you must, A, put your body

into a state where it doesn't have excess fuel coming in, B, use full body, multi-joint

weight training exercises, C, use low-impact cardio, since you'll need to be

exercising a lot. And D. Cycle your calories. So let's go on to an example of how to lose weight

in four weeks. Let's say your cousin Tony's wedding is in June and you've got about 30 days to get

trim and lose weight.

Assuming you've been mildly active but not extremely serious in your workouts, your first week

of activity should involve preparing your body for what's to come by being active every day,

but not by using much weight or impact-based exercise. Here's an example of what you would do

for weight loss week one. Monday morning,

do 30 to 60 minutes of low impact, light cardio, preferably on an empty stomach, like swimming,

cycling, or elliptical trainer. And then Monday afternoon, do a body weight-only workout circuit

with three to four sets of 10 to 15

repetitions of push-ups, elastic band rows, squats, lunges, jumping jacks, and an abdominal exercise

of your choice. I'll put a few links in the show notes to get your creative juices flowing.

Next, on Tuesday, do the same thing as Monday,

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