4-week weight loss program

A lean period generally lasts between 6 and 8 weeks for a lasting, targeted reduction in body fat. But an effective 4-week period is also possible if you adopt a moderate calorie deficit. For lasting results over this period, the aim is to lose around 1.2 kg by the end of the fourth week. Let's take a look at how to build an effective 4-week program that can be easily adapted to the athlete's profile.

Good to know before starting a dry run

The aim of a muscle lean is to reduce body fat while retaining as much muscle mass as possible. Those starting a muscle lean generally do so to increase muscle definition, optimize their weight/power ratio or simply to improve their general health.

It's essential toadopt a suitable caloric deficit to effectively activate lipolysis without reducing basal metabolism and risking muscle loss. It's important to remember that cutting back on food isn't enough to get you dry fast. Drying relies above all on a balanced eating strategy, sufficient protein intake and appropriate training.

Somephysiological principles 

Many athletes wonder how to do a muscle lean properly. For a successful 4-week muscle lean, it's advisable to follow a daily calorie deficit of around 200 to 500 calories. This type of deficit promotes optimal fat loss while avoiding muscle wasting , and minimizes the health risks associated with overly intense caloric restriction.

According to studies, optimal weight loss is between 0.5% and 1% of body weight per week, corresponding to a maximum loss of around 2 kilos of fat per month. Too great a deficit risks muscle loss and rapid weight regain after the dry period.

It's very important to be gradual about the calorie deficit to avoid the yo-yo effect. A sudden return to a normal diet after an excessively severe diet can lead to an increase in fat storage, resulting in greater weight regain than before the diet.

As each individual reacts differently to caloric deficit, it's important to listen to your body and always adapt the deficit to how you feel. Maintaining a minimum energy level is essential if you are to keep going over time.

4-week planning

Step 1: Calculate your initial caloric needs

The first step is to calculate your basal metabolic rate (BMR), influenced by age, sex, weight and height, adjusted by the intensity and type of daily activity. This allows you to precisely define the caloric intake required to dry off effectively.

The first step is to assess your own energy needs with our caloric deficit calculator:

Step 2: 4-week program planning

• Initial phase (Week 1-2): start with a small caloric deficit of around 200 kcal per day (1400 kcal over the week), then gradually increase (+200 kcal) each week to reach the target deficit (here 400 kcal the second week to remain progressive), during this phase the body gradually adapts to the caloric restriction. 
• Maintenance phase (Weeks 3): once the target deficit has been reached, the maintenance phase enables you to continue burning fat efficiently. The athlete must remain vigilant for signs of fatigue and adapt the deficit accordingly.
• Final phase (Week 4): gradually return to your normal diet, increasing the deficit by 200 kcal per day each week. This phase is essential to maintain long-term results and avoid a yo-yo effect.

Week-by-week schedule of the dry program :

Please note that these values represent the ideal case where 100% of weight loss is linked to fat loss. weight loss is linked to fat loss. Each person reacts differently to caloric deficit, and it is important to adapt this deficit to one's feelings and to the actual loss observed.

Period	Phase	Daily deficit	Weekly deficit	Weekly weight loss
Weeks 1	Initial phase	200 kcal/day	1400 kcal	~ 0.2 kg
Weeks 2-3	Maintenance phase	400 kcal/day	2800 kcal per week	~ 0.4 kg per week
Weeks 4	Final phase	200 kcal/day	1400 kcal	~ 0.2 kg
Total (6 weeks)	-	-	11200 kcal	~ 1.2 kg

An effective weight-loss program often includes weight training (see the best exercises for drying out) and possibly endurance sessions such as moderate cardio training (running, cycling, swimming) to maximize energy expenditure. But many athletes choose to continue practicing their sport to burn calories and enjoy themselves at the same time.

Food strategy for these 4 weeks

Diet during a dry period must be balanced and macronutrients well distributed:

• Protein: consume between 1.6 and 2 grams per kilo of body weight per day to maintain muscles. Examples: lean meat, fish, eggs, cottage cheese, whey.

• Carbohydrates Low-glycemic foods such as legumes, sweet potatoes, brown rice and brown bread (50-55% of total calories) provide a stable energy intake.
• Lipids: include essential lipids (olive oil, walnut oil, oily fish) representing 25-30% of total calories, essential for supporting hormonal functions.
• Micronutrients: eat green vegetables and fruit every day for their vitamin, mineral and fiber content, which are crucial in a restricted diet.

Conclusion

A 4-week muscle-drying program can be effective provided you adopt a balanced dietary strategy, adapted training with strength training and cardio, and a moderate, gradual calorie deficit. Regular adjustment according to results observed and sensations felt is essential to guarantee long-term success, as is good recovery after each session.