Best 4 week plan?

My band are doing a photo shoot in 4 weeks. But, tbh, I *might* have let myself go over the last month or so...
Anyway, what in your general knowledge is the best way to do it? I'll answer any sensible questions

0utshined

Diet and exercise.

In the end it always comes down to these two. You can do an awful lot in 4 weeks so here's some general advice.

1) Look at the food you're eating. Reduce the quantity and increase the quality. Try not to eat processed or packaged foods and cook your food yourself. Eat vegetables!

2) Undertake at least one hour of cardio exercise a day. Walking, cycling or if you're able for it running.

3) Become more active in day to day life. Take the stairs rather than a lift. Walk rather than drive. Get off the bus a stop early.

4) Weight training. If you have a weight set use it but only if you are using proper form. If you don't have one then get on. If you can't then do bodyweight exercises like squats, push-ups, pull-ups, crunches and bridges.

5) Rest. Make sure you get enough sleep. At the start you'll probably need to sleep more but this should sort itself out after a week or two once you get used to exercising.

Shrimp

Main thing is diet, if you reduce your calorie intake, you will begin to lose weight. But dont reduce it too much. If you think that you are eating alot of crap. then cut them, cut completely, also drink loads fo water.