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Workout Plan to Lose Weight & Gain Muscle

by
author image Jeremie Guy
Jeremie Guy has been a certified personal trainer since 2011, but has been active in gyms and athletics since he could walk. His articles have appeared on a number of websites, and he ghostwrites part time. During the summer of 2013 he rode a bicycle from Providence, R.I., to Seattle, Wa.
Workout Plan to Lose Weight & Gain Muscle
Two grilled chicken breasts on a plate. Photo Credit tycoon751/iStock/Getty Images

Losing weight demands that you burn more calories than you consume. Since muscle tissue is active, it requires calories to exist, and the more muscle you have the more calories you will burn, thus losing more weight. Activities like calisthenics and cardio increase your heart rate and require a high number of calories to sustain. To be effective at losing weight and building muscle, you want to accompany your strength training and cardiovascular activity with a steady diet of lean protein and amino acids.

Burpee Plus Pushup

The rapid up and down motion of this exercise increases your heart rate to burn calories for weight loss, and the pushup and jumping will help you build muscle; moreover, a number of muscles are utilized at once. Activating multiple muscles burns more calories than activating one muscle at a time. Stand with your feet hip-width apart. Push your glutes back and bend at the knees, dropping your body until both hands can touch the ground. Keeping your hands on the ground, kick back both legs, assuming a pushup position. Perform a pushup, keeping your core tight, and jump both legs back under you. Drive through your heels and jump into the air. Land in the starting position and repeat for three sets of 10 to 15 repetitions. Rest for 30 seconds between sets.

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Bent-over Row Plus Mountain Climbers

This exercise also utilizes multiple muscle groups, but instead of resting between sets you will do mountain climbers. Grab a barbell with both hands and stand with your feet hip-width apart. Bracing your core, bend forward so that the weight can hang in front of your body. Pull the weight toward your waist, squeezing with your back. Repeat for three sets of 12 to 15 reps. For the mountain climbers, assume the top of a pushup with your right knee below your chest. Keeping both hands on the ground, jump and switch your legs. Repeat as fast as you can for 30 seconds. Since you are not resting for this sequence, take a 90 to 120 second breather when you complete all three sets.

Squat Twist Plus Running in Place

Multiple muscle groups are used for this exercise as well, and you will run in place in between squat twist sets. Stand with your feet shoulder-width apart. Hold a dumbbell with both hands at your chest. Lower your glutes until your thighs are parallel with the ground. At the bottom of the squat, rotate your torso to the right, keeping the dumbbell in front of your chest. Face forward again and erect your body, pushing through your heels. Squat again and twist to the left, repeating steps for three sets of 12 to 15 reps. After each squat twist set, run in place for 30 seconds. This sequence also does not provide rest time between sets, so take a 90 to 120 second breather after you finish.

Don't Forget Your Cardio

The weighted exercises and calisthenics build muscle while they burn calories, but cardio is also vital for losing weight and staying in shape. Finish the weight lifting and calisthenics first, and wrap up your exercise time with 30 minutes of jogging or brisk walking. The weighted exercises and calisthenics should have tired you out, so eat some lean protein or simple carbohydrates, and take a few minutes before starting your cardio.

Tips and Safety

Workout Plan to Lose Weight & Gain Muscle
You want to challenge your muscles to see the best results, but you have to stay hydrated to replenish your fluids and prevent injury. Photo Credit Jupiterimages/Digital Vision/Getty Images

Stay away from excess fat and unhealthy simple carbohydrates. Instead, fuel your body with fruits, veggies, complex carbs and lean protein. A steady diet of lean protein will help ensure your body does not breakdown your current lean muscle tissue, allowing you to burn fat without losing muscle. Building muscle involves a number of factors, but the experts agree that for your muscles to grow you have to challenge them, eat after working out and allow adequate recovery time. Stay hydrated and keep your core tight for all exercises.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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References

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