About This Calendar
This 4-week weight loss calendar is built for people who want a schedule they can actually keep: three sessions per week, alternating two full-body strength workouts with a brisk-walk cardio day. Strength training is the anchor because it preserves lean muscle while you eat in a calorie deficit — and the more muscle you keep, the less your metabolic rate drops as you lose weight. If you are returning from a long layoff or starting from scratch, this is the right entry point.
The weeks progress deliberately. Weeks 1-2 build the foundation: you learn the two full-body workouts and establish the Monday/Wednesday/Friday rhythm. Week 3 adds 10 minutes of cardio to the end of each strength session and lengthens the midweek walk to 30 minutes. Week 4 pushes the cardio finishers to 15 minutes and gives you the option to turn the walk into a light jog. Total training time never exceeds about 60 minutes per session.
Expect realistic results, not miracle ones. Paired with a moderate calorie deficit (roughly 300-500 calories below maintenance) and adequate protein, most people lose 0.5-1% of body weight per week — typically 2-4 lbs over the month — while getting noticeably stronger. The bigger win is the habit: after four consecutive weeks of consistent training, you are ready to graduate to a longer progressive plan.