Is it possible to get sinewy and fit in a month? It seems that this achievement is reserved only for movie actors who are getting ready to shoot their new movie, having to show off some very marked abs and arms that look like they are about to explode. Well, we are going to give you some tips to get the figure you want in 4 weeks, although it will depend on you to achieve it. Only if you are constant and do not give up exercising after the first month, you will not lose what you have achieved and you will maintain it in the days to come.

 

 

Getting lean and fit in one month is possible if you follow this exercise plan.

Getting fit does not depend so much on the exercise you do as on the way you do it. It is essential that before considering an exercise routine you take this fact into account. What matters is the relationship between the intensity of the exercise, the work time and the recovery time between each series. To gain muscle tissue we must work with a lot of intensity, briefly and with a long recovery time. In order to be at your best, you must be recovered to perform at 100%, otherwise you risk injury or exhaustion before you are ready. Rest time and a proper diet, high in carbohydrate compounds and protein, will be the right complements to achieve your goal.

If you want to radically change the perception of your fitness and physical condition, you must work intensively on these three areas: cardiovascular fitness, muscle building and gaining more strength and, last but not least, muscle flexibility and agility.

 

 

Cardiovascular capacity improvement plan

You can choose to run in the street, in a sports center or on the treadmill at the gym. Regardless of which one it is, perform 5 sets at 70% of your capacity and when you finish, do not stop, but walk until you have recovered. After this, perform 8 sets of sprints at 90% of your capacity. Move your arms as much as you can (without looking ridiculous), to burn as much as possible, and finish each set by jogging.

The best way to burn fat is interval training, combining high intensity with lower intensity, so that the body does not get used to it and is always in demand of oxygen. If you prefer cycling instead of running, this will also work, but only if you alternate fast and slow minutes.

 

 

Muscle building plan

You don’t have to work out for hours at a time, as 30 minutes a day, if well managed, will be enough. Once you’ve burned through cardio, your muscles will be ready to move on to strengthening. There are several high intensity exercises, to be practiced three days a week, that once performed you will need rest to let the muscles develop and not be forced. We suggest the following exercise plan:

• Push-ups. The best thing to do, if you want to take it seriously, is to do three sets of thirty repetitions. It is the perfect exercise to develop pectorals, shoulders and arms. In addition, if you do it well you will strengthen your abdominals, because they contract isometrically to hold the position and protect your back.
• Squats. They work quadriceps, glutes, hamstrings, ankles… We recommend three sets of fifteen repetitions, either with or without bar. The weight will not be necessary, but putting a minimum may help you to go up and down with inertia. For those who don’t know, there are three types of squats: quarter, parallel and deep. Parallel squats are generally practiced.
• Triceps. As you know, always going down slowly and going up fast. We recommend three sets of ten repetitions. The weight will depend on your level, although it should always cost a little, because otherwise you will have to do too many lifts until you feel that your muscles are burning.
• Crunches. Facing upwards, hands anywhere as long as they are not pulling the neck (it is harmful) and with your legs slightly elevated, so that you pull your abs more. Three sets are best until you feel the abdominal area burning. You will see that with time you will be able to do 300 without any problem.
• Pull-ups. Three sets of five repetitions will be enough at first. Do not make the mistake of doing pull-ups behind the neck, as they tend to cause shoulder injuries. It is better to do the normal ones, always holding the bar with the palm of your hands and not with your fingers.

 

Plan to achieve more muscle flexibility

Flexibility tends to be always forgotten in exercise plans to strengthen muscles. If you complement it with cardio and muscle building exercises, it will help you feel better, avoid possible injuries and make your muscles more responsive. Flexibility will help you feel lighter, tire less and even more powerful.

Our advice is to stretch daily, at least the three days that you do the exercises and series that we have proposed above. To make the stretching effective, you should pull until you feel the muscle, holding the position for about 20 to 30 seconds. Don’t forget to stretch your soleus and calf muscles, as well as your hamstrings, triceps and psoas.