Workout Plan To Lose Weight And Gain Lean Muscle

For slow steady and manageable weight loss you should shoot for a calorie intake that s 20 lower than maintenance. This workout plan takes you from your current starting point to lean and mean in 12 weeks. 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.

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Choose lean high quality proteins like egg whites poultry lean red meat and protein supplements.

Workout plan to lose weight and gain lean muscle. Spending time doing endless circuit training using light weight for high reps isn t the best recipe for muscle gain. The workout program is flexible too. This 5 day workout routine for weight loss and muscle gain provides the building blocks to create your dream physique but only if you support it with the right diet. As a regular gym goer you ve always struggled to find a program that suits your needs.

Instead focus on integrating compound movements such as squats deadlifts presses and rows. Go as heavy as your form allows you and aim to add weight each week. You ll do 20 minute fitness routines that exercise your whole body five consecutive days a week and rest on the weekends. Weeks 3 and 4 will build strength power and endurance.

If your protein intake is too low on a restricted calorie diet you ll lose a lot of muscle in addition to any fat you re lucky enough to shed. Increase total weekly load volume without causing excessive fatigue or injury. Train for muscle gain not fat loss. Weeks 1 and 2 will kick up your heart rate while building fat fighting muscle.

Over the next 6 weeks you ll be completely transforming your physique strength and confidence. The lean mass 15 routine is a four week plan that features a number of advanced training principles designed not just to build muscle but increase cardio function and burn fat as well. Try this four week plan at the gym or at home adapted from warner s new book this is why you re sick tired. That s because with its intense pacing and active rest periods it s partly a hiit cardio routine just one that also builds muscle.

If your workout isn t too easy it s way too difficult. How the plan works. Rest for 60 to 90 seconds between sets to make sure you re fully recovered. They ll help you lose weight build lean muscle and work up a sweat.

If you miss a day or need a different schedule feel free to customize it. Overall the program has two main aims. 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. The 6 week workout plan to lose weight and build muscle.

The get muscle workout plan. A high protein intake will help you preserve lean mass during your dieting phase. Do this low repetition high weights programme for weeks one three five seven and nine.