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I’m often asked what my current workout regime looks like. So, I figured I might as well do up a post about it to give you not only the details, but also to provide an ongoing recap of my results.

The Program

For the next 4 weeks, I’m doing a hybrid of two Beachbody programs: LIIFT4 and Transform: 20. My start date was April 22nd.

LIIFT4 is a resistance training and HIIT (high intensity interval training) program, while Transform: 20 is a 20 minute athletic cardio workout using a step.

The hybrid I’m doing combines the lifting from LIIFT4 with the cardio and core work from Transform: 20. Most days start with a LIIFT4 workout and once the lifting part is done (before the HIIT and core segments) I switch over to the day’s Transform: 20 routine. Both programs are available on Beachbody On Demand: a fitness streaming service that is the best deal in fitness on the planet.

The schedule calls for working out 6 days a week (each day the workout lasts between 40 and 60 minutes).

My Goals

Ultimately, I’m on a mission to drop the 20lbs I have gained over the past year or so. The weight gain has been a result of some injuries, a concussion, and just a general lack of focussing on my fitness and nutrition.

Now, I don’t expect to lose 20lbs over this 4 week program… that’s just not realistic. The general rule of thumb for healthy weight loss is around 2lbs per week. So 5-10lbs is certainly possible and a result I would be happy with.


As you may know, weight loss is about 20% exercise and 80% how you eat. I won’t be following a strict “diet” or a really structured nutrition plan. I’m far enough along my fitness journey that I can eat intuitively.

In general, I aim to eat 40% carbs, 30% protein and 30% fat. I tend to avoid grains and sugar and stay as far away from packaged goods as I can. Hydration is also really important, so drinking 100oz of water each day is a must.

Progress to Date

Watch here for future progress updates. I will aim to reflect on each week and post my thoughts on Sundays.

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