Introduction
When aiming to build muscle, if there is excess fat on the body, it is advisable to lose fat first for more successful muscle – building results. The best way to achieve the dual goals of weight loss and muscle gain is to formulate a fat – burning and muscle – building plan and adhere to it in the long run. Here is a fat – burning, weight – loss and muscle – building plan for you to follow.
Monday Workout
The first action lasts for 60 seconds, while the other actions last for 30 seconds each. Repeat each action for 3 groups, with a 1 – 3 – minute rest between groups.
- Action 1: Jogging in place
Straighten your back, place your feet on the ground, and get your body moving. Keep a regular breathing rhythm to avoid sudden stops. - Action 2: Dumbbell flying bird
Stand upright with your feet shoulder – width apart and your elbows above your shoulders. Tighten your shoulders and avoid shrugging. When performing this movement, choose 1 – 5 kg dumbbells according to your own situation to prevent injury. - Action 3: Arm curls
Stand with your feet shoulder – width apart, tighten your abdomen, and use the strength of your big arms. At the lowest point, do not completely relax your arms, and do not fully straighten them. - Action 4: Sit – ups
Lie flat on your back, bend your knees, and use your abdominal muscles to lift your shoulders and upper back off the ground. Keep your lower back close to the ground and your arms straight at all times.
Wednesday Workout
The first movement is 60 seconds, and the other movements are 30 seconds each. Repeat 3 sets each time, with 1 – 3 minutes of rest between sets.
- Action 1: Spring jump
Tense your whole body and jump from side to side. Keep an appropriate jumping amplitude, relaxed arms, and land on your toes. - Action 2: Push – ups
Place your hands shoulder – width apart and form a straight line along the side of your body. Keep your back straight. - Action 3: Lunge squat
Place your right leg in front, left toe on the ground, keep the center of gravity in the middle, and tighten your abdomen. Repeat the action on the other side. Avoid bending over and do not let your knees touch the ground. - Action 4: Superman pose
Straighten your back, stretch your arms back to lift your chest and clench your shoulder blades. Do not tilt your head too much and do not let your knees touch the floor.
Friday Workout
Jogging for 15 minutes can improve cardio – respiratory function, burn excess fat, and enhance muscle endurance. Run gradually, starting from a slow speed and gradually increasing. Do not stop to rest immediately after running; slow down gradually. After each training session, it is necessary to stretch for 5 minutes to fully relax the muscles and help create a more streamlined body line.
- Action 1: Abdominal stretch
Keep your legs close to the ground, support your upper body with your hands, stretch your abdomen, and lift your chest. - Action 2: Back stretch
Sit with your hips on your heels, stretch your hands forward, and let your body lie forward naturally and relaxedly. - Movement 3: Hamstring stretch
Bend your left knee, straighten your right foot, and hook the right toe. Hold the right toe with both hands, press your abdomen against your thigh. Switch to the other side and repeat the movement. - Movement 4: Thigh stretch
Hook up your right foot, hold your right ankle with your right hand, and tighten your abdomen. Pull your right hand upward, push your hip forward, and feel a significant stretch in the front of your thigh. Repeat the movement on the other side.
