30 Day Workout Plan To Lose Weight And Gain Muscle

A 30 day strength training routine no equipment required a one month plan to tone your core arms and lower body using only body weight exercises.

30 day workout plan to lose weight and gain muscle. In this 5 day workout routine for weight loss and muscle gain we ve varied the rep range to hit different muscle fibers. This workout plan only consists of 6 bodyweight exercises which you can do in the comfort of your home. No gym or exercise equipment needed to take this 30 day fitness challenge. Unfortunately for most who ve been training for any amount of time training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months if not years on end.

Days 11 15 lose fat. Days 21 25 lose fat. The workout and diet plan will consist of 5 days of losing fat alternated with 5 days of gaining muscle. What every 30 day weight loss plan lacks is the correct combination of exercises that not only help with weight but also tone muscles so that by the end of the workout there is not only significant weight loss but also firm muscles have developed.

This 30 day workout challenge will help you lose weight burn fat and whip you into better shape. Days 16 20 gain muscle. Do this low repetition high weights programme for weeks 1 3 5 7 9. Days 6 10 gain muscle.

Rest for 60 90 seconds between sets to make sure you re fully recovered and constantly increase the weights you re lifting. Try to get anywhere from 0 8 1 5g of protein per pound of your goal body weight per day preferably from lean meats or veggie sources like quinoa and brown rice. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. The four day split pairs a large bodypart chest back shoulders quads hams with one or two smaller muscle groups tri s bi s traps calves abs in each workout.

The goal of many bodybuilders is to gain muscle and lose fat simultaneously. Click to share on facebook opens in new window. Research studies have shown that weights as heavy as 100 of your maximum and as light as your 30 will lead to hypertrophy providing total volume for the week is high enough. The department of health and human services.

This may seem like a hectic schedule but that is actually one of the factors that makes this so effective. Spread out your protein intake. Days 26 30 gain muscle. Lose weight and build muscle and in 30 days reshape your physique without shifting your metabolism into slo mo with this targeted plan.