How To Lose Fat And Gain Muscle Workout Plan

In this 6 week workout plan to build muscle and smash fat you ll be using the most up to date technically advanced training systems available. My recommendation is that if you re a woman with more than 30 body fat or a man with more than 20 body fat your first goal should be lose fat. 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.

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Instead focus on integrating compound movements such as squats deadlifts presses and rows.

How to lose fat and gain muscle workout plan. Weeks 3 and 4 will build strength power and endurance. Everything you should be doing in the gym to lose fat and gain muscle. Days 26 30 gain muscle. He has 15 years of experience helping thousands of men and women lose fat gain muscle and build their goal body his work has been featured by the likes of time the huffington post cnet business week and more referenced in studies used in textbooks quoted in publications and adapted by coaches.

Train for muscle gain not fat loss. If you want to lose fat and build lean muscles pick out which one start out with. Days 21 25 lose fat. The complete workout plan to burn fat and build muscle.

Spending time doing endless circuit training using light weight for high reps isn t the best recipe for muscle gain. Jay is the science based writer and researcher behind everything you ve seen here. Having a layer of fat will often times mask the muscle gains you reap from the gym. 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.

Basically you ll be in a fat burning mode the majority of the time eating lower carbs and calories and performing fat burning. Days 1 5 lose fat. This may seem like a hectic schedule but that is actually one of the factors that makes this so. So to lose fat as much as possible your program will consist of 3 full body workouts per week alternating between workout a and workout b with 2 days of.

Weeks 1 and 2 will kick up your heart rate while building fat fighting muscle. The workout and diet plan will consist of 5 days of losing fat alternated with 5 days of gaining muscle. Let me simplify it for you. To build muscle target at least 1 gram of protein per pound of bodyweight 2 2 grams per kg if you re curious from our healthy eating article this is what a portion of protein looks like.

These tools are used in strength and conditioning rooms up and down the us with pro athletes bodybuilders and physique specialists to offer complete body transformation fast all while enhancing. Days 16 20 gain muscle. Days 6 10 gain muscle. Try this four week plan at the gym or at home adapted from warner s new book this is why you re sick tired.

Days 11 15 lose fat. If you re an experienced lifter on a bulk intakes up to 1 50 g lb 3 3 g kg may help you minimize fat gain.