Training with lightweight dumbbells and doing a high number of reps four days a week, as well as eating a high protein low calorie diet is the basis of a good 6 week diet and exercise program. This plan works very well for several reasons. This program helps people lose weight and build muscle within 6 weeks. Read on to find out why this particular routine works so well.

First of all training with lightweights is one of the best ways to lose body fat very fast. A person should do between fifteen and twenty reps per set. This will also build muscle at the same time. A person should also do a little bit of cardio after their workouts, fifteen to twenty minutes is a good amount of time to do cardio. Walking, jogging or running are what people should do for the cardio part of the workout. This is an important part of this 6 week diet and exercise program.

Protein is an extremely important part of this program. A person should strive to get one gram of protein per pound of body weight. This means a person who weighs one hundred pounds should consume one hundred grams of protein every single day. Protein repairs muscles and this is important for a person who is training with lightweights and doing a high number of reps. Consuming a high amount of protein on a daily basis for 6 weeks will help burn fat rapidly as well as help build some solid muscle.

When a person trains with lightweights they should know which exercises to start off with. For biceps a person should start with barbell curls. For triceps a person should start with tricep presses. For back they should start with deadlifts. For shoulders they should start with barbell shoulder presses. For legs they should start with squats.

As far as calories go, while on a 6 week diet and exercise program people should consume a low amount of calories on a daily basis. A man should try to eat around 2,000 calories a day while a woman should try to eat 1,200-1,500 a day. The meals that a person consumes should be low in fat, moderate in carbs as well as high in fiber. A person who sticks with this can expect to lose weight and gain muscle fast.

People who want to get serious about getting into shape should follow the advice listed throughout this article. If a person follows this advice, then they can end up getting into great shape within six weeks following this 6 week diet and exercise program.