How I Will Lose 4kg in 3 Weeks

It’s been 3 months since I’ve done a formal training session. I sacrificed my training for a new career opportunity which in the end didn’t turn out to be the right one. How easy is it to do that? I’m sure we’ve all done that right? I’m just glad I figured that out early on before I got myself even more in a whole. Truth is though, I probably could have fit in a small amount of exercise, but I just choose to use that new opportunity as an excuse as to why I was too tired to train. It happens to us all… even fitness gurus.

Anyway now I’m back and built a new relationship with a local gym owner Dave at Be Strong Fitness Geelong. Actually building a good relationship with your local fitness expert could be the key to a successful challenge and I’ll talk more about this in a future article. For now, I couldn’t be more motivated to lose 4 kilos in the first 3 weeks and then another 6kg in the remaining 7 weeks in my 10 week challenge. That is a total goal of 10kg in 10 week or from 93.7kg to 83.7kg. So along with my programmed training plan, this is the brief eating plan I’ll be using to get those goals.

My Focus is on Nutrition and a solid Eating Plan!

Most experts will agree that losing weight or building a better body is done in the kitchen, not in the gym. This is so true, so if you want to lose weight purely by eating the right foods then here are the keys. This will be the foundations of my 10 week challenge.


  • Eat 5 meals per day 2-3 hours apart and
  • Drink at least 3 litres of water per day.
  • 2-3 herbal teas per day.


Pre-workout day – 1 espresso and a piece of fruit for energy.

No workout day – Straight to Mid morning breaky with an espresso or long black coffee.

Mid Morning Breaky

Post workout (or on non workout days) – 1 protien shake and 3 eggs.


One portion of healthy carb, such as rice, sweet potato or wholemeal wrap. with a variety of at least 2-3 fresh vegetables in it. Such as pulses, carrots, olives, salads, tomatoes, onions. The list is endless so make your lunch a colourful one and get extra flavour by adding herbs or a little salt and pepper. I will use herbs or small tablespoon amount of sauce for flavour.

1 espresso or long black with a splash of milk.

Mid Afternoon snack

A handful of nuts such as almonds, pistachios or walnuts, plus a as much as you want fresh chopped up vegetables.


A lean piece of meat, such as chicken/turkey breast (skin off), pork or sirloin steak (fat cut off). Even a nice piece of fish will go well here. Either way make the meat around about the size of your palm. Make a side salad or lightly boil some vegetables with 1 tablespoon of oil as your base for flavour. Tip: Chewing you food for longer will make you feel fuller.

Desert (Optional)

1 Tablespoon of natural peanut butter with berries or no sugar jelly.

Has losing weight been a challenge for you in the past? These challenges can often make it harder for us to lose weight in the first place, and it just makes it harder to start losing weight the healthy way. To me this would be the easiest and healthiest way to lose 4 kilos in 3-4 weeks, and it’s resonable easy to follow. Try and get this eating plan right in the first 2 weeks without worrying to much about exercise, even though I will be exercising right away to fire up my muscles and metabolism. You could probabaly lose 3-4 kilos just by eating this way so if exercise and eating is all to much to cope with from the start then practice eating right and once your feeling better within the first month, then you can add exercise to accelerate your results.


As a Trainer and Coach for over 10 years now, I've helped many people reach their goals as well as achieve my own including having lost 35kg. I'm my very own guinea pig when it come to achieving a fitter, healthier life and now I'm here to help you. Start by signing up to the Really Really Fit newsletter, Free Book and Video training that will change your mindset and life.

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