Tired of fitness regimes that make you feel overworked, are extremely complicated and boring? Don’t worry! We’ve listed a complete workout plan that will not only help you lose body fat but also increase your lean muscle mass percentage.
So, without further ado, let’s dig deep into the world of fitness.
How To Lose Body Fat And Gain Muscle?
There is no such thing as rapid fat loss exercise or workout plan however, some exercises are more effective than others.
To achieve your weight loss goals you need to be highly motivated, dedicated, and consistent. Also, you need to understand that everyone's body is different and it requires different nutrition and reflects different results. For this, you can also take the help of online courses, like the one provided by nothing2queen fitness blog. More on this, at the end of the article.
If you want to incorporate strength training (weight lifting) into your workout regime to burn fat and simultaneously gain muscle- which we recommend you to do – you must include the following exercises.
This particular type of exercise is called compound exercise. As the name suggests, these exercises work more groups of large muscles and also burn more calories in the process. These exercises include burpees, squats, deadlifts, pull-ups, and push-ups.
Top 5 Exercises To Build Muscle And Burn Fat At The Same Time
The beauty of compound movements is that they hit more than one muscle group at a time. This allows you to train your entire body in very less time, also improving your core strength. Having said that, proper diet and maintaining caloric deficit are equally important.
Deadlifts
Deadlifts are one of the best compound exercises that train your entire body. With each repetition, you have to lift “dead weight” up from the floor. Deadlifts work different muscles like your hamstring, glutes, quads, shoulders and back while also hitting your forearms.
How To Perform Deadlifts?
As simple as they might look, deadlifts are very technical and require a proper form. It’s recommended to go fewer reps and take long rest between sets. Do only 6 to 7 reps per set and 2 minutes gaps between sets. And the best time to perform deadlifts is at the beginning of your workout when you are not fatigued.
Squats
Squats are considered the building blocks of your fitness journey. Incorporating them in your workout ideally, 3 times a week can give you magical results. Also, remember not to overdo these exercises, as your body recovers between workouts and that is when it builds lean muscle. Squats target your lower body like quads and glutes, and some parts of the upper body as well.
How To Perform Squats?
Try to incorporate different variations of squats, with barbells, goblets, dumbbells, and kettlebells. With each set, perform 10-12 repetitions, push yourself to muscle fatigue and keep your back straight.
Barbell High Pull
This exercise also helps in improving your explosive power and burning more calories as compared to others. It targets your upper body and lower body along with strengthening your core.
How To Perform Barbell High Pull?
To perform barbell high pulls, take an overhead wide grip, bend your knees to generate power and powerfully pull the barbell up with a controlled tempo.
Pull Ups
Pull-ups refer to those compound movements that require you to pull your body against gravity on a pull-up bar. They are ideal to build a strong back, shoulders and biceps. Chin-ups also increase your grip strength which further helps you in performing other exercises.
How To Do Pull Ups?
Pulls are quite simple to perform, all you need is a pull-up bar and you can perform the exercise at your home also. It’s good to perform different variations, once you have mastered the conventional chin-ups, you can also add weights to increase the difficulty level.
Bench Press
Bench presses are the most common exercises you will see people doing at the gym. Bench pressed are great to build a strong muscular chest but a flat bench press is only effective to an extent. To target the entire chest, start doing incline and decline versions as well.
How To Do Bench Press?
Bench presses target your upper chest, delts, and triceps. You can perform the bench press with a barbell or dumbbells. With each set, try to perform 6-8 reps and reach muscle failure.
Lifting Weights But Still Not Losing Fat? Here’s How You Can Fix It
As stated above, consistency plays a major role in your fitness journey. If you’re doing the right exercises and still not able to get desired results, these could be the mistakes you’re making:
- You’re training sporadically and changing your workout plans frequently.
- You’re not sticking to your diet, and pigging out on junk food.
- You’re not getting proper rest and 7-8 hours of sleep.
- Your protein intake is not sufficient.
- Setting unrealistic goals like losing 40 pounds in one month.
Tip To Fix These Problems
The first step is to understand your body, what’s best for you, and what you want to achieve. And once you set up your goals, and make a plan before going into a strength training session. If losing weight is your target, focus on lifting heavy and frequently.
- Form a workout plan that is easy to sustain.
- Count your calories, and maintain a caloric deficit if your goal is to lose weight.
- Improve your nutrition, take all the macros and micros needed to build muscle and get healthier.
- Hydrate yourself at regular intervals.
- Don’t overwork yourself, take proper rest and sleep for at least 8 least daily.
Best Strength Training Regimes
Bro Split
If you’re an office-going person, this workout plan can be very effective for you. Bro split distributes your exercises and allows you to take rest and recover in between the sessions. Here’s what a bro split plan typically looks like:
- Monday – Chest day
- Tuesday – Back day
- Wednesday – Shoulders and Lats and Traps day
- Thursday – Abs and Legs day.
- Friday – Biceps, Triceps, and Forearms day
- Saturday – Rest day
- Sunday – Rest day
If you also want to include yoga and mobility, try this workout plan instead.
Beginner’s Strength Training
This workout plan allows you to include conditioning and yoga in your routine.
- Monday – core and legs
- Tuesday – chest and shoulders
- Wednesday – light cardio
- Thursday – back and arms
- Friday – full body conditioning
- Saturday – yoga and mobility
- Sunday – rest
Push Pull Legs Workout Plan
It is one of the most enduring workout plans to build muscle if done properly.
- Monday – Push A
- Tuesday – Pull A
- Wednesday – Legs A
- Thursday – Push B
- Friday – Pull B
- Saturday – Legs B
- Sunday – Rest
Final Thoughts
It’s important to learn more about the exercise you perform and the best way to do is to take the help of fitness coaches. If you can’t or don’t want to spend heavily on hiring a personal trainer- you can take the help of online courses. One such platform is nothing2queen fitness blogs. They provide free fitness courses and workout plans. Make sure to check them out yourself!
That’s it for this article, we hope you found the exercises and workout plans helpful. Thank you for reading!