Eat smart by keeping track of what you eat. Perhaps the most difficult part of the whole process, developing a healthy diet allows you to maximize your workouts. If you are trying to lose weight, limit the number of calories you eat on a daily basis. You can keep track of your caloric, fat, protein and carbohydrate intake in a journal or by using an online program, such as Fit Day. Your diet should consist of high protein, low fat foods, along with whole grains and plenty of fruits and vegetables.

Organize your workout. Divide the week into four different workout sessions: light cardio, heavy cardio, strength workout and toning workout. Between each day, you should take a day off. Taking a day off is necessary to keep your body healthy and avoid becoming susceptible to injuries.

Understand what you need to do each day. Light cardio consists of 30 to 40 minutes of walking or light swimming. Strength workout consists of lifting free weights and barbells. Heavy cardio consists of running or biking. Toning workouts include pushups, sit-ups and crunches. Each workout should last between 60 and 90 minutes.

Stay committed to your workouts and diet. While four weeks isn’t a long time, it’s long enough to start getting fit. However, you must stay dedicated to the plan so you can ensure the sought after long-term results.