What is the 4-Week Plan?
The 4-Week Plan is a great way to track your fitness progress over the course of a month. The plan consists of:
12 one-to-one personal training sessions (hour or half-hour sessions available)
A detailed 4-Week Macronutrient Plan from an NFA registered nutritionist
Workouts and nutrition plans are individually tailored to suit your specific health and fitness goals. Your personal trainer will take into account factors such as your individual body type to personalise training methods and optimise results.
The 4-Week Plan is designed to be a collaborative effort between you and your personal trainer, who will check in with you along the way to make sure that you are progressing towards your goals every week.
Allen Morales
The beginning
Bodyweight - 77.50kg
Shoulder circumference - 117.5cm
Waist circumference - 90cm
Glute circumference - 100.5cm
Arm circumference - 35.5cm
Thigh circumference - 56.5cm
Chest circumference - 99.5cm
The process
Week 1 - 1.75kg weight loss
Week 2 - 0.85kg weight loss
Week 3 - 1.1kg weight loss
Week 4 - 0.95kg weight loss
The result
Bodyweight - 72.85kg
Shoulder circumference - 114.5cm
Waist circumference - 86cm
Glute circumference - 97.5cm
Arm circumference - 33cm
Thigh circumference - 53cm
Chest circumference - 97.5cm
“In all the programmes I have tried, the Fit4You 4-Week Plan is really a game changer. With the broad experience and knowledge of Paul and his team I was able to effectively and efficiently meet the goals I have longed for. The combination of Personal training and nutrition plan at Fit4You works very well together, with in consideration of my body type and foods I am comfortable eating. Overall, I have found this program very enjoyable whilst improving my overall fitness and health more than I imagined. If you are serious about achieving your personal goals, I highly recommend the Fit4You programme in taking yourself to the next level no matter the fitness goal or body type, reaching for your personal goals quickly has never been better.”
— Allen Morales
Ilaria Colantoni
The beginning
Bodyweight - 68kg
Shoulder circumference - 110cm
Waist circumference - 84cm
Glute circumference - 108cm
Arm circumference - 30cm
Thigh circumference - 59cm
The process
Week 1 - 0kg weight loss
Week 2 - 0.5kg weight loss
Week 3 - 1.1kg weight loss
Week 4 - 1.1kg weight loss
The result
Bodyweight - 65.3kg
Shoulder circumference - 107cm
Waist circumference - 80cm
Glute circumference - 104cm
Arm circumference - 28cm
Thigh circumference - 56cm
“Thanks of the combination of personal training sessions and the nutrition plan I reached the goal planned. I feel better and fitter quicker than I expected. I definitely recommend the Fit4you 4-Week Plan to everyone. You will reach your targets, you will achieve an higher level of fitness and you will feel proud of yourself.”
— Ilaria Colantoni
J B
The beginning
Bodyweight - 74.5kg
Shoulder circumference - 111.5cm
Waist circumference - 79cm
Glute circumference - 110.5cm
Arm circumference - 31.5cm
Thigh circumference - 51.5cm
The process
Week 1 - 0kg weight loss
Week 2 - 1.7kg weight loss
Week 3 - 0.4kg weight loss
Week 4 - 0kg weight loss
The result
Bodyweight - 72.4kg
Shoulder circumference - 109cm
Waist circumference - 75cm
Glute circumference - 106cm
Arm circumference - 29.5cm
Thigh circumference - 52cm
“The 4 weeks plan was really a great challenge! I wanted to lose the fat I gained in lock down but moreover I wanted to get back in shape. And I believe we did it, I could barely run 500m when we started, I ended up running 5k without stopping. The plan ended and im still enjoying running. The combination of training and the nutrition plan was perfect, the macro are different for your training days and your rest days. I never felt bloated during my excerices nor tired. It was well balanced and I couldn't be happier with the results, I am feeling in shape for the first time in a while”
— J B