1 Month Workout Plan To Lose Weight And Gain Muscle

This 5 day workout routine for weight loss and muscle gain is a calculated program with just the right amount of volume to push the boundaries of your physique.

1 month workout plan to lose weight and gain muscle. Weeks 1 and 2 will kick up your heart rate while building fat fighting muscle. Day 3 cardio hiit. The goal of many bodybuilders is to gain muscle and lose fat simultaneously. Do workout b twice in weeks 2 and 4.

Try this four week plan at the gym or at home adapted from warner s new book this is why you re sick tired. Day 1 chest triceps shoulders. Plus recent research has shown that eating five times the current daily protein recommendation 0. It s a process known as body recomposition or recomping ben carpenter a qualified master personal trainer and strength and conditioning specialist told insider.

It s easy to get a little too motivated on a new workout routine. 6 week workout program to build muscle please read this before you start. This makes it ideal for muscle building. Unfortunately for most who ve been training for any amount of time training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months if not years on end.

Before you freak out that s only 1 200 or so calories a far cry from your daily total under the plan i lay out below. In order to transfer your lose fat gain muscle plan from the lose fat stage to the gain muscle stage you need to eat and lift differently. Do workout a twice on mondays and fridays in weeks 1 and 3. Stick to the plan.

Rest for 60 to 90 seconds between sets to make sure you re fully recovered. Do this low repetition high weights programme for weeks one three five seven and nine. One 2018 review published in the journal of the international society of sports nutrition suggests that for optimal muscle growth guys should consume between 0 4 and 0 55 grams of protein per. Weeks 3 and 4 will build strength power and endurance.

The gain muscle phase workout. Here is a solid approach to pack on quality muscle mass during this phase. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training. Also before we get started you can download the pdf for the muscle gain workout plan.

36 grams per pound of body weight has shown no adverse impact on body fat stores 1. On all other days either rest or do light cardio. To do so successfully you need to do resistance training and apply progressive overload which means gradually increasing what you re. You re always itching to work harder and harder in the gym no matter how beat up you feel.

Contrary to popular opinion it is possible to lose fat and gain muscle at the same time.