4-Week Plan to Start Losing Weight (And Building Muscle) Before Summer

Summer’s close and if you’re looking to drop a few pounds, build muscle definition, and feel good in your clothes — you’re not too late. There’s no perfect time to start. You just need a plan that works. This is the same method we use with our clients. For this, we’re going to use our 3 pillars: Exercise, Nutrition, and Lifestyle, so you’re not just chasing a quick fix but building habits that last.

The Game Plan For The 4 Weeks Ahead

• Lose around 1 lb per week

• Pick up the habit of going to the gym consistently

• Start to build muscle (get more muscle definition)

• Feel more energetic, better mood, relaxed and confident

The Theory Behind It.

The premise is this: to start losing weight, you need to create an energy deficit. That means increasing the amount of physical activity you’re doing and decreasing your energy (caloric) intake.

Mindset Note

If weighing yourself is an emotional rollercoaster, skip the scale for now. Focus on daily actions you control: meals, movement, rest. Let your body catch up — the results will come.

Week One: Foundation

Start Going to the Gym

Pick the gym that’s most accessible. For most people, that would be the one closest to home. For others, it might be the most affordable option. The only thing that matters is that it’s easy for you to get there.

In the beginning, your only goal is to familiarize yourself with the space and move your body. Focus on foundational movements like squats, bench press, deadlifts, lunges.

Start with three sessions this week and schedule them ahead of time.

And when it comes to training, here are the 4 common mistakes you should avoid.

Set a Caloric Deficit

To lose weight, you need to be in a caloric deficit. The easiest way to manage that is by tracking your intake. Use an intuitive app like Cronometer. (or MyFitnessPal or whatever else you want to use)

• Set a goal for a daily deficit of 250–300 kcal.

• Track everything — snacks, sauces, drinks — to get an accurate picture. It may feel tedious at first, but it works.

Move More

Outside of workouts, increasing your daily activity will help accelerate fat loss. This doesn’t have to be painful cardio. A long walk or biking instead of driving is enough to boost your energy burn and strengthen your deficit.

Create a Night Routine

Most people who come to us struggle with sleep. But it’s one of the best tools for sustainable weight loss.

Start by building a consistent and calming nighttime routine that helps you disconnect from the day. That’s all you need right now — a smoother transition to sleep.

Week Two: Build Momentum

Hit 3 Workouts Again (Same Exercises, Try Progressive Overload)

Stick to the same exercises from last week. Your job now is to do just a little better than last time — more weight, more reps, shorter rest. That’s how real progress is built (a.k.a. progressive overload).

Find Lower-Calorie Replacements

Being in a deficit doesn’t mean you need to restrict everything. Find smart swaps like:

• Flavored sparkling water instead of soda

• Greek yogurt with berries instead of dessert

• Low-cal dressings instead of creamy sauces

These little swaps reduce calories without killing your satisfaction. Over time, they add up.

If cravings kick in, here’s an article that can help.

Increase Protein Intake

Protein helps you recover, protects muscle, and keeps you full.

Aim for 1g of protein per pound of body weight, or get as close as you reasonably can. Include a protein source in every meal — it doesn’t have to be meat. Legumes, tofu, eggs, dairy all count.

More about that here.

Respect a Stable Sleep Schedule

It’s not just about how long you sleep — it’s about consistency.

Try to go to bed and wake up at the same time, even on weekends. Your energy will be more stable, and your recovery better. It sounds simple and straightforward but very few people are actively following this advice (even though it does wonders).

Week Three: Level Up

Go For Four Workouts This Week

You’ve done the hard part — showing up. Now, let’s build on that momentum. This week, aim for four training sessions. That could mean adding:

• A fourth full-body session

• A targeted core workout

• Or starting a training split (like upper/lower body)

Whichever you choose, keep it manageable and realistic. If you’re sleeping well and fuelling with enough protein, your body can handle this extra push.

Still not sure what to do for that 4th session? Keep it simple: repeat one of your workouts from earlier in the week, or try a short 20–30 minute circuit focused on movement quality.

The goal is consistency, not perfection.

Lock in Your Caloric Rhythm

You’ve had two full weeks to experiment with tracking and portion sizes. By now, you probably know the kinds of meals that work for you — and the ones that leave you starving or sluggish.

This week is about consistency:

• Stick with your 250–300 kcal deficit

• Don’t panic if weight fluctuates (it’s normal)

• Eat slowly, chew well, and stop when satisfied
  

Pro tip: If you're going out to eat, check the menu in advance. Look for dishes centered on protein + veggies + a reasonable carb (rice, potatoes, pasta). You can still enjoy food and make progress — it’s all about the approach. Full article about that topic, here.

Find Protein Snacks You Actually Like

When hunger creeps in between meals, don’t get caught off guard.

Experiment this week and find 2–3 go-to protein snacks that are tasty, satisfying, and fit your routine:

• Greek yogurt or Skyr

• Protein bars or whey shakes

• Turkey or tofu roll-ups

• Hard-boiled eggs

• Cottage cheese

• Edamame or roasted chickpeas

Keep them stocked. These little decisions stack up and make staying on track easier. The last thing you want to be doing when you're cutting fat is to find yourself hungry with no snack that you can rely on.

Add One Stress-Reduction Habit to Your Evening

Stress is sneaky. It zaps your energy, messes with your recovery, and can even spike cravings. You don’t need to overhaul your life — just add one small practice this week to help you unwind.

Try one of these before bed:

• A 5-minute guided meditation (YouTube has plenty)

• A slow, 10-minute stretching session

• Box breathing: inhale 4 sec, hold 4, exhale 4, hold 4

• Journaling one page of what’s on your mind

Your body (and your sleep) will thank you. If you feel like this is a waste of time, you'd be surprised how much stress is linked to putting on and retaining fat...

Week Four: Lock It In

Four Workouts — Again

You proved you can do it last week. Now’s the time to double down and make it stick.

Keep the workouts simple and repeatable. You don’t need to shock your body every time — just challenge it.

The energy is probably going to be lower, the mood is not always going to be good and the motivation might just be already out here but you have to keep going regardless. What matters most now is simply showing up.

Keep Your Habits Alive

You’ve built a system these past three weeks — movement, meals, recovery. Now’s the moment to anchor it.

Ask yourself:

• Am I still walking daily?

• Still tracking (or eating mindfully)?

• Still winding down in the evening?

If yes — keep going.
If not — no shame. Restart today, not next Monday. The path doesn’t disappear just because you step off it.

Reflect & Adjust

You’ve done the work. Now take a moment to zoom out and reflect:

• What felt easy?

• What felt like a chore?

• What would I actually keep doing long-term?

Write your answers down. Yes — with a pen. It helps you get honest.

Then, make one adjustment that sets you up to keep going next week — even as this “4-week plan” ends.

Celebrate Your Wins (Really)

You’ve invested four weeks in your health — that’s massive.

It’s easy to chase the next goal and skip the celebration, but this step matters. Ask yourself:

• Do I feel more in control of my habits?

• Am I stronger, more focused, less stressed?

• Am I proud of showing up, even when it wasn’t easy?
  

This isn’t just about the scale or mirror. It’s about building trust with yourself. So celebrate that — and keep going. One week at a time. And if you need help with any of this, we're here. Good luck on your journey soldier.