I’m a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle


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When it comes to burning fat and building muscle there are two styles of training I always recommend for clients to incorporate in their workout routines for weight loss. The first style of training I tell people to begin with is strength training, because it can help lower your body fat percentage, build lean muscle, and it can be modified for all levels. “The benefits of strength training for both men and women include an increase in bone mass and lean mass, improved body composition (due to decreased fat mass), cardiovascular fitness, strength, and an enhanced sense of well-being,” the British Journal of Sports Medicine reported.

The second style of training I recommend for fat loss is cardio. I like cardio because it’s been proven to help you burn fat, and it gives you variety in your workout routines. You’re probably either like, “Yes, I love running!” or “Nope, I’ll pass,” but here’s the thing: running isn’t the only form of cardio. You can also get your cardio in by doing workouts like riding a bike, skating, and swimming. There’s an option for everyone.

If your goal is to burn fat, build muscle, lose weight, all of the above, or just to become consistent with training, I created this four-week workout plan for you. It’s pretty straightforward; you’ll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. This will help you learn the movement patterns and really be able to see your improvement.

If on week two, three, and four, you feel like the the weights you’re lifting are too easy, you can always increase the weight. Here are a few signs your weights are too light. I recommend tracking how heavy you’re lifting in order to see your progression over the four-week period. You can do this with a notes app on your phone or simply write it down in a notebook.

If you’re ready to get started, keep reading.

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