"Slow and steady" is what people want to hear when it comes to weight loss. I used to say that to new clients when I first started out as a personal trainer, too.

With enough experience, though, I realized that "slow and steady" rarely worked. If someone isn't ecstatic about the changes they see in their first two to four weeks, their likelihood of sticking with their program past the first month goes down dramatically.

Over time, I focused more on the first four weeks of a client's program, knowing that if I could help them accomplish something more radical in that short window of time, they'd be more likely to follow along with a more sustainable program later on.

Over the years, I've experimented with different "jump starts." I don't believe in starting with a 12-day water fast, a detox, or a cleanse, for reasons I'll address in future articles.

Instead, I believe in focusing on strength training, skipping snacks, eating more protein, and incorporating a form of intermittent fasting. It's simple to follow, minimizes cravings and fluctuations in energy, and sets people up for an easier transition to a more sustainable nutrition and exercise pattern after the "jump start" is over.

That's why I came up with 28 Days. Initially, I put it together as a quick Facebook Live video for the VIGOR Training Facebook group. The group members as a free ebook when people signed up for my VIGOR Training programs.

As more people have gotten such great results, I decided to make it available as an article, free for everyone. Of course, I hope you'll join the VIGOR Training program after reading this, but even if you don't, I'm certain you can take the concept of 28 Days and make yourself fitter in four weeks than you have been in a long time.

28 Days is a starting point. It isn't a miracle diet (there is no such thing), and it won't undo all the damage of decades of poor food and lifestyle habits. However, 28 Days is extremely effective for a few reasons:

* Anyone should be able to commit to something for four weeks. The average lifespan is 78.7 years, or 4092 weeks. We're talking about 4 weeks of strict commitment to get your health and fitness headed in the right direction.* These four weeks of discipline can lead to a big enough change that you'll feel inspired to keep going with good nutrition and consistent exercise once they're over.* Four weeks is short enough to see an end in site. Well, it isn't really an end, it's just an end to the beginning of a better you.

28 days. Can you stick to a diet for four weeks? Would you forego your favorite foods to shed some fat, minimize your muffin top, shrink your saddlebags, or get some shape to your shoulders?

.ugb-4a81fd4 .ugb-testimonial__item{border-radius:12px !important}.ugb-4a81fd4 .ugb-img{-webkit-mask-image:url('data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTAwIDEwMCIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj48Y2lyY2xlIGN4PSI1MCIgY3k9IjUwIiByPSI1MCI+PC9jaXJjbGU+PC9zdmc+');mask-image:url('data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTAwIDEwMCIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj48Y2lyY2xlIGN4PSI1MCIgY3k9IjUwIiByPSI1MCI+PC9jaXJjbGU+PC9zdmc+')}@media screen and (min-width:768px){.ugb-4a81fd4 .ugb-img{width:75px;height:75px !important}.ugb-4a81fd4 .ugb-testimonial__image{width:75px !important}}I lost 17.6 lbs., 6.8% in body fat, gained 1.5 lbs. of lean mass, and lost 4 inches off my waist!