Assuming you're following an awesome strength and conditioning program (like VIGOR Training), 28 Days could be the best muscle gain, fat loss diet available. It isn't easy, but it's incredibly effective. And you only need to stick with it for four weeks. Can you do that?



The Problem With "Slow and Steady"



"Slow and steady" is what people want to hear when it comes to weight loss. I used to say that to new clients when I first started out as a personal trainer, too.



With enough experience, though, I realized that "slow and steady" rarely worked. If someone isn't ecstatic about the changes they see in their first two to four weeks, their likelihood of sticking with their program past the first month goes down dramatically.



Over time, I focused more on the first four weeks of a client's program, knowing that if I could help them accomplish something more radical in that short window of time, they'd be more likely to follow along with a more sustainable program later on.



Over the years, I've experimented with different "jump starts." I don't believe in starting with a 12-day water fast, a detox, or a cleanse, for reasons I'll address in future articles.



Instead, I believe in focusing on strength training, skipping snacks, eating more protein, and incorporating a form of intermittent fasting. It's simple to follow, minimizes cravings and fluctuations in energy, and sets people up for an easier transition to a more sustainable nutrition and exercise pattern after the "jump start" is over.





28 Days is a starting point. It isn't a miracle diet (there is no such thing), and it won't undo all the damage of decades of poor food and lifestyle habits. However, 28 Days is extremely effective for a few reasons:




Anyone should be able to commit to something for four weeks. The average lifespan is 78.7 years, or 4092 weeks. We're talking about 4 weeks of strict commitment to get your health and fitness headed in the right direction.



These four weeks of discipline can lead to a big enough change that you'll feel inspired to keep going with good nutrition and consistent exercise once they're over.



Four weeks is short enough to see an end in site. Well, it isn't really an end, it's just an end to the beginning of a better you.




28 days. Can you stick to a diet for four weeks? Would you forego your favorite foods to shed some fat, minimize your muffin top, shrink your saddlebags, or get some shape to your shoulders?












I lost 17.6 lbs., 6.8% in body fat, gained 1.5 lbs. of lean mass, and lost 4 inches off my waist!



Brandon Wallace






If this sounds interesting, let me try to talk you out of it first.



28 Days Might Not Be For You



I won't cajole you to follow this program. I won't coddle you to keep with it. In fact, I'm going to dissuade you from even getting started because 28 Days isn't for everyone.



28 Days is not for you if:




You believe "slow and steady" is the right solution when just getting started with weight loss



You come up with reasons every diet or exercise program "won't work for you" before you've even given them honest efforts



You are unwilling to get sufficient sleep or invest time and effort in strength training



You want to believe you can "eat all the foods you love and still lose weight"



You are more concerned with losing weight than you are with dropping body fat



You are going to "play the field" by starting on this tomorrow, and looking through "other options" the day after – if you won't be monogamous, don't make the initial commitment



You're dealing with adrenal fatigue, unmanaged hypothyroidism, kidney disease, or other health problems where your doctor recommends against higher-protein intakes.





Disclaimer



I am not a licensed healthcare practitioner, physician, or medical professional. I offer no medical diagnoses, treatments, suggestions, or counseling.



The information presented in this article has not been evaluated by the U.S.