Ready to Lose 20 Pounds in 4 Weeks? Here’s How

I’ve asked my trainer, Felix if he would contribute a post each week to the FresYes Insider and he graciously agreed. Once upon a time I lost 135 pounds working with him. Sadly, I left his side for a few years and put a lot of the weight back on. Now I’m back, and after 4 months, I’m down 50 pounds and briskly on my way to losing 135 again. So if you’re looking to change your life and get in shape, man or woman… he’s got you! Here is his first post…

If you’re tired of feeling stuck and want a proven way to drop 20 pounds in just 4 weeks, I’ve got you covered. These are the same steps I’ve taught hundreds of men to get life-changing results—without wasting time on gimmicks.

Set a Clear Calorie Goal

First, calculate your maintenance calories using a TDEE calculator. Then create a calorie deficit of 500-750 calories per day. Make protein your priority with at least 1g of protein per pound of your goal weight. Here is a free calculator you can use.

 Build Every Meal Around Protein + Veggies

Fuel your body with lean proteins and nutrient-dense veggies to stay full and torch fat. Examples:
Breakfast: Egg whites, spinach, avocado.
Lunch: Grilled chicken with broccoli.
Snack: Protein shake with chia seeds.
Dinner: Salmon, asparagus, and sweet potatoes.

Move More Every Day

Daily movement is non-negotiable. Walk 10,000-15,000 steps per day and add 10-15 minutes of Strength/HIIT workouts 3-4 times a week. These small changes create a massive impact on your calorie burn.

 Hydrate and Eliminate Liquid Calories

Drink 1 gallon of water daily. Dehydration slows fat loss, and sugary drinks sabotage your progress. Stick to water, black coffee, or tea—and skip sodas and alcohol.

 Get Sleep and Accountability

Aim for 7-8 hours of quality sleep per night to maximize recovery and fat loss. Pair this with accountability: find a partner, track your progress, or hire a coach (I can help!).

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Jason Farris

Head YES man at FresYes.com

I grew up in Fresno. Relaxed in its calm breezes, listened with my dad to the crack of the bat at little league baseball games when I was a kid and now take my son to do the same at minor league games. I broadened my mind at its schools (I went to high school right here at San Joaquin Memorial, and to college at Fresno State!) I love that if I drive for two hours in one direction, I can be in the mountains. For two hours in another, luxuriating on a California beach. I can enjoy the cosmopolitan atmosphere of San Francisco or Los Angeles, but still be able to come home to relaxation, calm, and quiet.

I love where I live, and I also love what I do. I'm lucky to be able to work in a profession in which I get to build relationships; one that has me meeting new people each and every day and helping them to build new lives in my beloved city. I'm lucky enough to work in a profession in which I can marry cutting-edge technologies and marketing techniques to good, old-fashioned, nose-to-the-grindstone work. I am lucky enough to work in a profession that allows me to work as an advocate for my clients; to use every tool at my disposal to get a job done well for them, and with as little stress and expense as possible.

I love my city. I love my job. One inspires my excellence for the other.

Fresno? I say FresYES

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