Holiday crash dieting.
A few months ago I warned people to start their diet. It seems my posts are not being read or people were not listening. Now a lot of people are leaving 4 weeks before their holiday to try their best to get lean.
Unless you are fairly lean already I can assure you that you are not going to see the kind of progress you want in 4 weeks. And those 4 weeks are going to be hell as you starve yourself, and do endless cardio hoping and praying to the gods for a miracle.
Although it is probably too late for anyone in this situation I will give you 3 things to implement that will help you get the most from your 4 weeks:
Make sure every meal has a good amount of protein in. How much depends on your weight, gender and how many meals per day just to name a few. However to give some broad, general non specific guidelines for women 35g per meal, males 50g per meal.
Prioritise weight training
Make sure the majority of your session is spent lifting weights. If you spend an hour in the gym 40 minutes of that should be spent lifting weights with the rest spent doing some type of cardio exercise.
Keep it bro
Unfortunately you have done all your indulging and over eating. Time to keep it bro. Chicken and rice, chicken and broccoli, fish and greens etc. Yes it’s boring. No you don’t want to. However, bro diets are hard to over eat on, takes less preparation and planning and anyway it’s only for a few weeks. Next time start your diet early!!