I want to lose 10kgs in 4 weeks! I have heard this a LOT of from women, and usually these types of goals are unrealistic. I have also set unrealistic goals for myself and been disheartened when I didn’t achieve them.

The thing you need to remember is that having your dream body and being a healthier person isn’t something that is going to take just 4 weeks. It’s going to be something that happens over a really long period of time. It’s great to have an 4 week goal, but just be realistic about what you can achieve in this time frame.

And also remember that this is only just the beginning! It doesn’t just stop after 8 weeks and you go back to your old self. You need to keep that momentum going until exercise and eating healthy just becomes your lifestyle and you don’t need to think so hard about it anymore.

OK so to answer the question that I am supposed to answer!


This will honestly depend on your current situation. For someone who is overweight, eats badly and does no exercise, getting started with healthy eating and exercise will see them lose weight pretty quickly and they will notice differences within the first week or two.

For someone who is already quite healthy and exercises regularly, it may take you up to 4 weeks on a new program to start seeing significant change.

This will also depend on how dedicated you are. If you eat well and exercise Monday to Friday, but then blow it all on the weekend, you’re only putting in about 70%, so you’re going to get 70% of the results, and it’s going to take you longer to get to your end goal. If you go hard and put in 100% and are consistent with this, you’re going to reach your goals very quickly.

avoid cravings

But if I’m being honest, no one can be 100% of the time (God knows I’m not). If you are mostly consistent, do the best that you can, and avoid those weekend blow outs, you will definitely notice results within the first month.

To get started on a workout and nutrition program, check out my own workout and clean eating nutrition programs here.

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.