30 Day Workout Plan To Lose Weight And Gain Muscle

Days 1 5 lose fat.

30 day workout plan to lose weight and gain muscle. Rest for 60 to 90 seconds between sets to make sure you re fully recovered. Post workout look for a combo of carbs protein and healthy fats such as eggs whole wheat toast and a few slices of free range turkey and don t skip or go too long between meals. The workout and diet plan will consist of 5 days of losing fat alternated with 5 days of gaining muscle. Warner suggests a pre workout meal about a half hour before training.

On weight training days only. Days 21 25 lose fat. I recommend you start out at 30 grams per day and adjust from there. 50 protein 30 fat and 20 carbohydrate.

On nontraining days consider dropping your carbs to 0 75 1 0 gram per pound. Rest day 29 repeat. The 6 week workout plan to lose weight and build muscle. The get muscle workout plan.

But in order to lose weight build muscle increase muscular strength and improve your cardio fitness you re going to have to start putting some effort into your weight loss goals. All day on weight training off days and 1 2 day on weight training days. If your workout isn t too easy it s way too difficult. A good starting place is to aim for 1 5 grams of carbs per pound of body weight throughout the day or 1 gram per pound if you re overweight.

Do this low repetition high weights programme for weeks one three five seven and nine. Choose one that s filled with both fast and slow digesting carbs such as a cup of oatmeal with some fruit. Days 6 10 gain muscle. As a regular gym goer you ve always struggled to find a program that suits your needs.

Days 11 15 lose fat. 10 12 times body weight. From the beginning of the weight training session until bedtime. Over the next 6 weeks you ll be completely transforming your physique strength and confidence.

Of course the amount of exercise you do in a given day will affect this. Days 16 20 gain muscle. This may seem like a hectic schedule but that is actually one of the factors that makes this so. Repeat reps repeat tempo repeat rest during this 30 day period each workout will have a different rep range each week and it will repeat on the 29th day carrying into day 60 and beyond.

You want to build monsterous size but don t be a monsterous lug head increasing weight by very small increments like 5 pounds can surprisingly go a long way. Since we re concerned with building muscle we need to find the lowest amount of carbs you need in a day to not only feel good but hammer out muscle building workouts that continually improve week on week. How to understand tempo if you re bench pressing high reps for 3 1 3 1 it s 3 seconds on the way down 1 second with the bar at your chest 3 seconds on the way up and 1 second.