Fit Body in 4 Weeks: Here’s How You’ll Build Muscle in No Time

If you want to build muscle quickly and efficiently and lose weight at the same time, this plan is particularly suitable. The secret: A combination of strength and endurance training, plus a healthy, balanced diet.



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How can I build muscle fast?

A combination of endurance training, strength training and a healthy diet works for this. Sports that train the whole body, such as swimming or jogging, are suitable for endurance training.

You can do weight training in the gym or at home. Both are great. If you are interested in sports and bodybuilding, you have probably heard of HIIT (High Intensity Interval Training). In the article you will find a guide to this method of training.

By the way, you can combine the two while jogging. That’s why we’ve created a 4-week plan to inspire you.

Our 4 week plan

It is best to train 3-4 times a week. HIIT units performed between runs can be put together individually.

Week 1:

You can start on Monday with a 30-minute jog unit. Then you can put a HIIT between and z. B. do push-ups, jumping jacks or reverse crunches. Tuesday and Wednesday are rest days.
It continues on Thursday, where you can do a change of pace run. In other words, run at normal speed for 10 minutes, then increase the speed dramatically, then slow down again.
Friday is again a rest day and on Saturday you can do an individual HIIT unit after a 30 minute run. Sunday is a rest day.

week 2:

On Monday, you start with a change of pace and do push-ups or jumping jacks in between.
Tuesday rest day and Wednesday 30 minute run, then HIIT with sumo squats and reverse crunches.
On Thursday you can go for a relaxed jog, and on Friday you can rest. On Saturday you do another endurance run and combine it with HIIT exercises.

week 3:

Now you can give yourself a break at the beginning of the week and start on Tuesday with a relaxed 30-minute jog, followed by sumo squats, push-ups or jumping jacks. On Wednesday you rest again and on Thursday you do a 40 minute run followed by a HIIT unit. On Saturday, you can repeat a race with a change of pace or another type of race that you like.

Week 4:

Start with a 30-minute run and the HIIT session of your choice. After that, you can rest again on Tuesday and go straight to tempo racing on Wednesday. On Thursday, you do a 40-minute endurance run, then increase your speed to a sprint. At the end of the week, you can jog again for 30 minutes and combine it with HIIT.

The ideal diet for rapid muscle building in 4 weeks

  • Maintain a calorie deficit and avoid foods that raise your insulin levels, such as potatoes, pasta, rice or muesli.
  • Combine every meal with protein, because that’s what you need to build muscle. Foods such as tofu, lean meat, eggs or cottage cheese are suitable for this. Additionally, you can enrich your meals with protein powders. This is especially good in shake form.
  • It is better to eat more vegetables than fruits during this period. The weight loss phase can be inhibited by the fructose content. Strawberries, watermelon and citrus fruits are acceptable.
  • Spicy foods boost metabolism. Therefore, during the weight loss phase, you can use more chili and spice up your food.
  • Drink enough and only unsweetened beverages. Water, unsweetened tea or black coffee are best. You should drink 2-4 liters per day.

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