Workout Plan To Lose Weight And Gain Muscle

Spending time doing endless circuit training using light weight for high reps isn t the best recipe for muscle gain. Whether you ve been wanting to drop those last 10lbs for a few months or have a serious weight loss journey ahead of you this month long lose weight workout program will give your weight loss goals the kickstart they need. Since you will most likely be spinning your wheels if you try to lose fat while at the same time gain muscle here is a workout and diet plan to get the best results in 30 days.

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The 6 week workout plan to lose weight and build muscle.

Workout plan to lose weight and gain muscle. Weeks 3 and 4 will build strength power and endurance. 6 week workout program to build muscle please read this before you start. Over the next 6 weeks you ll be completely transforming your physique strength and confidence. Train for muscle gain not fat loss.

Also before we get started you can download the pdf for the muscle gain workout plan. This makes it ideal for muscle building. What makes this plan work is that you are not going to dilute your efforts in an attempt to accomplish both goals in the same workout same day or even in the same week. For slow steady and manageable weight loss you should shoot for a calorie intake that s 20 lower than maintenance.

Basically you ll be in a fat burning mode the majority of the time eating lower carbs and calories and performing fat burning. Do this low repetition high weights programme for weeks one three five seven and nine. Weeks 1 and 2 will kick up your heart rate while building fat fighting muscle. 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. Start losing weight by attacking week 1 of our four week workout plan to lose weight and burn belly fat while it won t be easy this first week will ease your body. 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. 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.

Instead focus on integrating compound movements such as squats deadlifts presses and rows. Try this four week plan at the gym or at home adapted from warner s new book this is why you re sick tired. If your workout isn t too easy it s way too difficult. 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.

Rest for 60 to 90 seconds between sets to make sure you re fully recovered. The get muscle workout plan. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training.