How do I lose a stone and tone up in 4 weeks

[Hopingforabetter2020]

Just that really, I’ve bought a 5kg kettle bell, 3kg dumbbells and a skipping rope. I can’t afford the gym but really want to lose a stone and tone up.
I’m 5ft 7 and 10st 13. My weight goes solely to my stomach/love handles and I don’t know what exercises I should do. I’ve bought a Fitbit and am going to aim for as many steps per day and go back to just 3 meals a day as over Christmas and jan I’ve became a snacker.
I’m cutting out all alcohol.
Do you think I’ll be able to lose a stone in 4 weeks and be more firm/toned .
And do you have any amazing exercises I can do .
Thankyou 💪🏻

If you're doing exercise the weight on the scales will go up. Presumably you're more concerned about looking and feeling slimmer than the number on the scales? Yes you can make a huge impact in 4 weeks but it will be mostly diet, cutting out alcohol and sugar. Carbs only after your workout.
3kg dumbbells aren't going to make a huge difference to be honest. Check out sweat /Kayla Itsines on Instagram and do that daily.

Jillian Michaels 30 day shred

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I agree that diet is the best way to shed the weight. You can make a good start on toning up through exercise in 4 weeks but in practice it will probably take longer to see results there.

No sugar, no alcohol, no dairy (except for 300ml milk a day), no wheat and no carbs after 6pm. This is what I do when I need to drop weight fast. It's tough but it works! You can usually get 7lbs off in 2 weeks doing this.

That's pretty much twice the maximum recommended rate of weight loss. So no, I don't think you can lose a stone in fat in 4 weeks, simultaneously build muscle, spot reduce and not jack it all in to inhale carbs and everything that isn't nailed down within a short time following four weeks of extreme deprivation.

Four months, six months or a year of 'getting healthier', rather than a crash diet expecting a miracle fix, would make it more achievable, sustainable and pleasant to do.

You need to be in a calorie deficit to lose weight. Use your Fitbit to track all your food. It doesn’t matter what time of day you eat, early/late as long as you are in a deficit the weight will come off. Check out James Smith and Chloe Madely on Instagram

Why does it need to be in 4 weeks? Longer term fat loss is more likely to be sustainable.

Extended fasting is working for me. 8lb in 2 weeks & an inch off my arms. I need to lose 3 stone in total.

Absolutely OP, you can fucking smash it in 4 weeks. But you need to be determined as fuck. Take photos and measurements first, especially as you'll be doing lots of exercise.

My Fitness Pall

Log everything

Do ‘low carb’ - under 30g of carbs per day

20 mins exercise per day

I would go for 2lb a week max, particularly as you are already in the ideal weight bracket. From what I've seen in various clubs, the people who loose a stone in a very short time already have a lot of weight to loose.

I've lost 1st 4lb since the beginning of December, and it would have been more if Christmas wasn't in the way 😳

I eat high protein, 3 meals a day, carbs if doing exercise (only in one meal). Don't eat after 7pm, wine on a Saturday night only and no bread or cereals. I run every other night, plus do yoga/pilates as a cool down. I also ride my horse every other day.

I have to say, this has been the easiest change I've made to my diet and exercise routine. I've dropped a dress size and look so much better. Good luck!

Thanks everyone, I’m gonna have a look at the exercises people have recommended.
And I shall report back sporadically