Workout routine lose weight gain muscle is a special plan designed by Brad Schoenfeld, a teacher at Lehman College in the Bronx, NY. He teaches about how our bodies can change. Instead of following quick diet fixes, he focuses on a healthy diet and training that fits your goals.
His plan mixes exercises to build muscle and lose fat, helping you maintain strong muscle mass while shedding body fat. Workout routines help with losing weight and gaining muscle. They should combine strength training, cardio exercises, and proper nutrition to achieve balanced results.
This Workout routine to lose weight and gain muscle is like a map that shows you what to do. It includes advice from dietitians and doctors to ensure that your food helps your metabolism and health. In this article, we will discuss more about the Workout Routine to Lose Weight and Gain Muscle.
Actions to Minimize Muscle Loss And Gain
Following are actions to minimize muscle loss and gain.
· Make The Most of Your Training Time
To make the most of your gym training time, focus on exercises that target multiple muscle groups. Exercises like squats, pushups, rows, and presses offer various benefits and effectively enhance your strength session.
This approach maximizes the effect of each workout by combining fat-burning and muscle strengthening, ensuring that every minute spent in the gym contributes to your overall fitness goals.
· Reduce Your Cardiovascular Risk
Jackie Warner, a well-known celebrity trainer and wellness expert, emphasizes the importance of balanced cardio sessions to reduce cardiovascular risk.
While cardio improves endurance and energy levels, Warner warns against overtraining, which can trigger a starvation mechanism in the body. This can lead to increased cortisol and decreased testosterone levels, which in turn cause muscle breakdown and fat retention.
Effective management of these sessions can help maintain a healthy body without the downside of excessive muscle tissue loss.
· Fuel Up Appropriately
Fuel Up Appropriately before engaging in any physical activity. According to Brad Schoenfeld, an ideal meal should balance carbs, proteins, and fats to optimize muscle performance and recovery.
For example, a meal could consist of oatmeal with fruit, turkey slices on toast, and a couple of eggs totalling about 1,625 calories.
This combo not only fuels the body for intense training but also prevents muscle breakdown, supports muscle gains, and maintains stable sugar levels throughout the workout.
· Get More Sleep
Get More Sleep to improve overall health. The National Sleep Foundation and the Centers for Disease Control and Prevention label insufficient sleep as a public health epidemic, noting that adults who sleep less than seven to nine hours per night increase their risk of developing obesity, diabetes, hypertension, and depression.
Sleep restores energy levels, helps maintain focus, and manages weight gain. Ensuring enough sleep every night is crucial for physical and mental well-being.
Workout Routine Lose Weight Gain Muscle
This four-week program, based on Warner’s new book This Is Why You’re Sick &Tired, can be tried at home or the gym.
Your heart rate will increase throughout weeks one and two as you gain muscle that fights fat. Strength, power, and endurance will be increased in weeks three and four.
Weeks 1–2: Burn And Superset Circuit Training
How to do it: For optimal muscle activation, perform two sets of four exercise combinations (10 repetitions each) consecutively without a break.
Monday and Thursday
- Squats and Biceps Curls
- Bridge and Chest Press
- Plie Squat with Hammer Curl
- Bridge and Chest Fly
Tuesday and Friday
- Deadlift with Bentover Row
- Lunges with Kickback
- Alternating Lunge with Reverse Grip Row
- Backward Lunge with Standing Headbanger
Wednesday and Saturday
- Side Lunge with Lateral Raise
- Close Squat with Hammer Curl
- Squat with WV
- Plie Squat with Military Press
Sunday
- Rest Day
Place your feet slightly outside your hips, point your toes slightly out, hold dumbbells in both hands, bend your arms at your sides, and keep your knuckles facing. Squat down while keeping your chest raised.
Contract your abs by visualizing them pulling toward your spine. While bending your knees, press weights up and out diagonally, straightening your arms into the letter V. Simultaneously straighten your legs and return your arms to the starting W position.
Weeks 3–4: Lean And Mean Pyramid Training
How to do it: Perform one repetition of each combination exercise back-to-back without stopping. Then again, do two repetitions of each move at the beginning until you fail. For each exercise, aim for 55 total repetitions; take breaks of up to three minutes if necessary.
Monday and Thursday
- Pushups with Hammer Curls
- Flat-back Chest Press with Wide Curls
- Flat-back Chest Fly with Close Curls
Tuesday and Friday
- Bent-over Row with Lying-down Headbanger
- Wide Row with Kickback
- Alternating Row with Standing Headbanger
Wednesday and Saturday
- Squats with Lateral Raises
- Plié Squats with Arnold Press
- Front Lunges with WV
Sunday
- Rest Day
Place your feet beneath your hips, raise your elbows to shoulder level, and keep your palms facing forward. Put your elbows out to the sides and contract your abdominals. After that, lift the dumbbells above your head and extend your arms straight. Go back to where you were before.
Weight loss and muscle gain workout plan pdf
Signs of Gaining Muscle and Losing Fat
Now, let’s look at the most common markers of muscle growth. If maintaining muscle mass is your top priority when cutting, a few point to fat loss.
· You Feel Stronger
When you start strength training, a big sign of progress is feeling stronger. Every workout is a chance to challenge your muscles more, leading to clear improvements.
You can lift heavier weights, do more reps, or handle tough parts of your gym routine better. Every time you check your progress, you can see the muscle you’re building.
· You Look Slimmer
Losing fat is another big change you can see. As you lose fat and gain muscle, you might notice that you look slimmer, even if you weigh a bit more because of the muscle.
Whether you work out at home or in a gym, balancing how much muscle and fat you have can make a big difference in your appearance.
· Your Body Measurements Change
Measuring different body parts can show if you’re losing fat and gaining muscle. For example, your waist, hips, and thighs might get smaller, while your arms and chest might get bigger.
This way of keeping track of changes helps you see exactly how your body is changing and shows that your hard work is paying off.
· You Have More Energy
One of the best things about improving your body’s muscle-to-fat ratio is that you’ll have more energy. This boost helps you do more physically and keeps your immune system strong and stress low.
As you build more muscle, your body gets better at using energy, so you can stay active and feel great all day.
Can I Lose Weight and Gain Muscle at the Same Time?
Yes, it is possible to lose weight and gain muscle simultaneously. By engaging in a consistent weightlifting program while maintaining a calorie deficit, your body can utilize its fat reserves for energy and muscle development.
To achieve this, it’s essential to prioritize a diet high in protein. Consuming protein-rich foods supports muscle growth and helps in shedding body fat effectively.
This dual approach ensures that you are fueling your body adequately for both fat loss and muscle gain, leading to a more toned and fit physique.
Does Working out Make You Lose Weight and Gain Muscle?
Yes, working out can lead to weight loss and muscle gain, a process known as body recomposition. According to experts Chavez and Lafelice, the key to achieving this dual goal is resistance training combined with sufficient protein intake.
Engaging in exercises that build strength and consuming protein-rich foods help efficiently transform one’s body composition. This approach sheds fat and builds muscle, enhancing overall fitness and strength.
Frequently Asked Questions
What Should I Include in a Workout Plan For Weight Loss And Muscle Gain Female?
A balanced workout plan for weight loss and muscle gain for females should include strength training, cardio, flexibility exercises, and proper nutrition to burn fat and build muscle effectively.
How to Build Muscle And Lose Fat for Females?
To build muscle and lose fat, females should focus on strength training exercises targeting major muscle groups, incorporate high-intensity interval training (HIIT) for fat loss, and maintain a balanced diet rich in protein, healthy fats, and carbohydrates to support muscle growth and energy needs.
What is the 4 2 1 Workout Schedule For Weight Loss?
The 4 2 1 workout schedule for weight loss involves four days of strength training, two days of cardio, and one rest day each week to burn fat and build muscle effectively.