A person usually does not realize weight gain or falling out of shape until one of the following happens: a) a big social gathering in which new attire is needed b) pictures are taken and then compared to older pictures c) shortness of breath during an activity (sports). For example, say one of your friends asks you to be in his or her wedding party and you gladly accepted knowing that there is one full year till the wedding day. Now fast forward to five weeks before the wedding and you're getting fitted for your tuxedo for final alterations. After putting it on, you can't help but notice that you have gained a few pounds on almost every part of your body and that your wedding attire feels like a spandex jumpsuit. You ask yourself a few questions:

Then you move straight to denial, "I know that I'm not that fat, I've been working out!". You check the tag to see if it's the right size, verifying that the tux that you are putting on is not someone else's. And when all is said and done, you have no choice but to accept the fact that you have gained weight.

This happens more often than you think, so we have designed this four week program for such occasions. However, bear in mind that four weeks is a very short period of time and if it's change you want, commitment and a full out effort is needed on your part.

So instead of panicking, this four week muscle building and fat burning routine is designed so you can fit that tux, allowing you to say goodbye to those overhanging love handles!

First of all, you need write down your goals for your four weeks. What do you want to achieve in the next four weeks? Second write down what needs to change in your lifestyle. Here is a common list that is in everyone's agenda: - Start going to the gym 5 "" 6 times a week for 60-90 minutes - Start eating a healthy diet (5-6 small meals a day at least every 3 hours) (proteins, high quality carbs) - Stop drinking and smoking - Get 8-9 hours of sleep - Drink 12-15 glasses of water daily - Lay off the chocolates and junk foods

Finally, motivate yourself to succeed. Take a picture of yourself in boxers so you will see first hand how much work you need to do in the gym. Keep a mental image of this picture and what you want to look like within four weeks. If this doesn't light the fire in you, nothing will!

The Routine
Depending on your goal, whether you would like to gain muscle and loose fat or just loose fat you can try one of these two routines (Both routines are design to harden your body, increase your metabolism and burn your fat).

Please remember this will only work if you actually put in the effort and are dedicated for the next four weeks.

Routine A:

Day 1:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 10- 15 minute warm-up/stretching and a 45-60 minute weight workout

Day 2:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 20-30 minute cardio in the afternoon (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.)

Day 3:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 10- 15 minute warm-up/stretching and a 45-60 minute weight workout

Day 4:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 20-30 minute cardio in the afternoon (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.)

Day 5:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 10- 15 minute warm-up/stretching and a 45-60 minute weight workout

Day 6:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 20-30 minute cardio in the afternoon (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.)

Abs
- 3 exercises of 3-4 sets using either standard crunches or swiss ball alternatives. Example: (standard crunch, decline sit-up, hanging leg/knee raises, wrist to knee sit-up, hip lift, twisting sit-up, etc...)

Day 7: Off

Day 8: Weight workout: lower body

Day 9: Cardio

Day 10: Weight workout: upper bodyNote: Do 3 sets of 8-10 repetitions for the first exercise and 2 sets of 8-10 repetitions for the second exercise, for each muscle group. Always try to increase the weight slightly for each successive set while maintaining proper form. Allow for 90 seconds rest time for each set and 2 minutes rest time for each exercise.

Routine B: Split workout

Day 1:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 10- 15 minute warm-up/stretching and a 45-60 minute weight workout

Day 2:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, swimming etc... at home or at the gym.) "? 20-30 minute cardio in the afternoon (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.)

Day 3:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.) "? 10- 15 minute warm-up/stretching and a 45-60 minute weight workout

Day 4:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, swimming etc... at home or at the gym.) "? 20-30 minute cardio in the afternoon (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.)

Day 5 :
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, swimming etc... at home or at the gym.)

Day 6:
"? 20-30 minute cardio first thing in the morning (aerobics/stairmaster/elliptical machines, swimming etc... at home or at the gym.) "? 20-30 minute cardio in the afternoon (aerobics/stairmaster/elliptical machines, etc... at home or at the gym.)

Day 7: Off

Note: Try to perform 3-4 sets of 8-10 repetitions for the first exercise. 3 sets of 8 repetitions for the second exercise and 2 sets of 6-8 repetitions for the third and fourth exercise where applicable. Allow for 90 seconds rest time between sets and 2 minutes between exercises.Here is a sample of what a (preferred) typical day would look like if you were to do this program:

Wake-up 5:30 am "" 6:00 am
Drink two glasses of water Start cardio at home or at the gym for 20 minutes (add 5-10 minutes weekly to build up resistance level "" and burn extra calories)

7:00 am "" first meal
Meal Replacement Shake (MRS) or 5-6 egg whites with 1 egg yolk (high protein), with brown toast, piece of fruit and 2 glasses of water

10:00 am - coffee break
Instead of coffee try an MRS or a tuna sandwich with piece of fruit and 2 glasses of water

12:30 pm - lunch
6-8 oz chicken, 1 cup of steamed brown rice, and a cup of veggies and don't forget 2 glasses of water

3:00 pm - second break - pre workout meal Meal Replacement Shake (MRS) or 5-6 egg whites with 1 egg yolk (high protein), with brown toast, piece of fruit and 2 glasses of water

4:30-5:00 pm "" workout with weights If your taking longer than 45-60 minutes then your intensity needs to pick up, that means your not moving fast enough. The faster you get your workout done and get out of the gym the better it is for your body and your growth. Note: Keep drinking water while working out "" it keeps you hydrated, alert and focused. Cardio "" try to make and keep it interesting by doing different activities every time you go to the gym.

6:30 pm - after workout meal 6-8 oz steak / fish / chicken with brown rice and veggies, plus 2 glasses of water.

9:00-9:30 pm Since you're not going to be as active keep the carb intake to a minimum and focus on the protein and the greens, like egg salad or tuna salad.

10:00 pm bed time This would be a typical day. It may look difficult but you just have to get use to eating right and making it part of your routine. Remember not to eat to become full; eat so that your cravings for food is satisfied.

If you follow any one of the above routines and give it your full effort, you will be very satisfied with the changes that you'll make not only physically but also mentally. So enjoy and have fun with the routine! Good luck!

PROSOLUTION PILLS | PENIS HEALTH | SIZEGENETICS | VOLUME PILLS

The Best Natural Penis Enlargement Site, our #1 Top Pick: Penile Fitness