Personalized Training Plan to Lose 4kg in 30 Days

If your goal is to lose 4kg in 30 days, combine strength training with cardiovascular exercise and a healthy diet. Here’s a plan to help you reach your goal:

Workout Plan (5 Days a Week)

Day 1: Full-Body Strength + Cardio

• Squats (3 sets of 12 reps)

• Dumbbell Rows (3 sets of 10 reps per arm)

• Lunges (3 sets of 10 reps per leg)

• Push-Ups (3 sets of 10 reps)

• 20 minutes of high-intensity interval training (HIIT)

Day 2: Cardio & Core

• 30-40 minutes of brisk walking, jogging, or cycling

• Plank (3 rounds, 30-60 seconds)

• Bicycle crunches (3 sets of 15 reps)

• Russian twists (3 sets of 15 reps per side)

Day 3: Upper Body Strength

• Shoulder Press (3 sets of 10 reps)

• Dumbbell Bicep Curls (3 sets of 12 reps)

• Triceps Dips (3 sets of 10 reps)

• 20 minutes of steady-state cardio (brisk walk, treadmill incline)

Day 4: Lower Body Strength & Cardio

• Deadlifts (3 sets of 10 reps)

• Step-Ups (3 sets of 12 reps per leg)

• Calf Raises (3 sets of 15 reps)

• 20 minutes of HIIT (sprints, jump rope, stair climbing)

Day 5: Active Recovery

• Yoga, stretching, or a light walk for 30 minutes

Nutrition Tips to Support Weight Loss

• Eat protein-rich meals – Helps maintain muscle and boosts metabolism. Include lean meats, fish, eggs, and legumes.

• Control portion sizes – Use smaller plates and listen to hunger cues.

• Stay hydrated – Drink at least 2 litres of water daily.

• Reduce processed foods and sugar – opt for whole, nutrient-dense foods.

• Meal prep – Planning ahead helps you stick to healthier choices.

Safety Tips for Strength Training Over 40

• Warm up properly – A 5-10 minute warm-up (walking, stretching) prepares your muscles.

• Focus on form over heavy weights – Proper technique prevents injuries.

• Incorporate rest days – Muscles need time to recover and grow.

• Listen to your body – If something feels wrong, don’t push through pain.

Final Thoughts

Strength training is one of the best things you can do for your health as you age. It’s never too late to start, and the benefits go beyond just looking good—they extend to your overall well-being, mobility, and longevity. By combining strength training with cardio and proper nutrition, you can achieve your weight loss goals while building strength and confidence.

stay tuned, we will have a meal plan to lose 4kg in days.