7 Day Workout Plan To Lose Weight And Gain Muscle

Days 16 20 gain muscle.

7 day workout plan to lose weight and gain muscle. A 6 pound fat loss with a 4 pound muscle gain might look like only a 2 pound change on the scale after months of dedication but the reality is there was a 10 pound swing in functional mass. Days 26 30 gain muscle. Ultimate 7 day workout plan routine. Days 1 5 lose fat.

During this 7 day workout plan we ll guide you through everything you need to completely transform the way you look. I remember being advised years ago that i needed around 60 100 grams of post workout carbs to encourage muscle hypertrophy. 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. You just need the right program.

Days 21 25 lose fat. If for example i work just my abs alone then no post workout carbs are required. Over the next 6 weeks you ll be completely transforming your physique strength and confidence. Days 11 15 lose fat.

The 6 week workout plan to lose weight and build muscle. The get muscle workout plan. No more belly fat string bean arms or muffin top hips. The plan involves periods of both extreme underfeeding for fat loss and extreme overfeeding for muscle gain coupled with both training for fat loss cardio hit and training for muscle gain heavy weights.

If your workout isn t too easy it s way too difficult. Some protein 40 grams or so creatine 5 grams and l glutamine 3 5 grams does the trick. Do this low repetition high weights programme for weeks one three five seven and nine. This is the holy grail of complete recomposition programs.

Choose one that s filled with both fast and slow digesting carbs such as a cup of oatmeal with some fruit. In this 7 day workout plan for weight loss and muscle build we show you that shredding excess fat while carving out lean muscle mass is completely achievable. Warner suggests a pre workout meal about a half hour before training. The workout and diet plan will consist of 5 days of losing fat alternated with 5 days of gaining muscle.

This may seem like a hectic schedule but that is actually one of the factors that makes this so. When it comes to developing an athletic aesthetic physique it all comes down to two things diet and training. Of course the amount of exercise you do in a given day will affect this. Basically you ll be in a fat burning mode the majority of the time eating lower carbs and calories and performing fat burning.

On nontraining days consider dropping your carbs to 0 75 1 0 gram per pound. Days 6 10 gain muscle. 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.