The ultimate four-week plan to start NOW to get in shape by the start of summer

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An Australian personal trainer with 14 years of experience and a leading nutritionist have shared the perfect four-week fitness and dieting plan to get in top shape by the first day of summer.
Adala Bolto, founder of the New South Wales HIIT studio ZADI, said the first step is to have a positive mindset, plan scheduled workouts weeks in advance and avoid setting unrealistic expectations.

Melbourne nutritionist Laura Ford said those who are aiming to lose weight over a short period of time should avoid extreme fad diets and maintain balance with healthy foods from each core food group.

Adala Bolto (pictured) said the first step is to have a positive mindset, plan scheduled workout weeks in advance and avoid setting unrealistic expectations

Nutritionist Laura Ford (pictured) said those who are aiming to lose weight over a short period of time should maintain a balanced diet and consume healthy foods from each core food group

Week one: The 'conditioning phase'

Adala describes the first week the 'conditioning phase' as the goal is to prime yourself for the goals you're wanting to achieve.

'Commit to three workouts per week of any form of exercise that you enjoy and will cover the key fitness components, such as strength, cardio and flexibility at a moderate intensity,' she told FEMAIL.

Cardio and weights training are both important to weave into your schedule.

During this initial week, Adala recommends keeping the workouts simple and remove any junk food, excess alcohol and sugary foods from your diet and replace with nutritious meals.

Adala calls the first week the 'conditioning phase' as the goal is to prime yourself for the changes you're wanting to achieve while starting the new routine

'Focus on lean proteins, fruit, vegetables and lots of water - I would highly recommend a tool or app, such as My Fitness Pal, to track your calorie consumption,' Adala said.

Laura agreed and said being in a calorie deficit is an ideal way to lose weight fast.

'Research shows that any diets can be effective for weight loss as long as there is a caloric deficit,' she said, adding: 'It's really about finding a diet that allows you to maintain long-term healthy…
By Carina Stathis For Daily Mail Australia
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