The Best Exercise and Diet Plan For Losing Weight While Gaining

Workouts to lose weight and build muscle

Lose Weight / June 21, 2023

This is for anyone trying to lose some weight and look better! Try it out.Mercedes Khani

So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.

Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).


Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.

Monday: Quads, Hamstrings, and Calves


Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.

Wednesday: Back, Biceps, and Abs


Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.

Friday: Chest and Triceps


Seated Bent-Over Rear Delt Raise

Choose 3 or 4 exercises that target the shoulders.

*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.

How & When To Do Cardio?

Do your cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.

If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can't make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you'll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).

Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!

Good Luck!

I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the 2 weeks if you can!

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