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Do you want to know the best workout schedule to lose weight and gain muscle? If yes, you are in the right place. In today’s article, I am going to tell you about the best exercises and the weekly schedule.
You want a workout schedule that is short, fun, easy-to-follow, and effective, right? You will find a lot of articles on the internet that gives you a complicated schedule. However, I want to make things easier for you.
So, follow the instructions in this article to know the best workout schedule to lose weight and gain muscle. I am going to tell you an easy-to-follow workout schedule that will give you quick results. Read on!
Squats – Monday, Wednesday, Friday
Squats work about every muscle in your body, including your lower body. The lower body includes the hips, glutes, calves, and things. So, I suggest you start your weight loss journey and muscle gaining with squats. You can do this exercise on Monday, Wednesday, and Friday. You must take care of the food as well.
So, this means you can leave one day in between. Also, squats allow you to make your muscles strong. I believe this is the best workout and must be included in your best workout schedule to lose weight and gain muscle.
As I said, you must do this on the respective days mentioned above. You can do this by standing with feet hip-width apart. Then, your toes must face straight ahead. Now, slowly bend your knees and squat. This way, you will send your hips back behind.
At the same time, you will keep the torso straight and your abs pulled in tight. Make sure you keep the knees behind your toes. Also, you need to point in the same direction. Also, you need to squat as low as you can. It is because you need to push into the heels to stand up.
There are different types of squats such as with one dumbbell, squat with a barbell, front squat, wide-leg squat, one-leg squat, and wall sit.
Pushups – From Monday to Friday
Like squats, pushups are compound movements that require you to use almost all of your muscles in the body. This is a great exercise and you must include it the best workout schedule to lose weight and gain muscle.
So, while you do the pushups, you are actually working on your chest, triceps, shoulders, abs, and back. At the same time, you increase the strength of your upper body. When it comes to doing this exercise, you must get into a position called “plank.” Now, place your hands on the floor. Make sure your hands are wider than shoulders.
Also, you need to keep balance on your toes. You must keep the body straight from head to heels. Now, slowly bend the arms along with your lower body to the floor. Make sure you keep the neck straight. While doing this, slowly go down until you touch the floor, for example, your nose touches the floor.
Once you do this, the next step is to get back to the original position. The number of pushups depends on your strength. I recommend starting from 10 pushups a day and then increasing 1 pushup each day of the week.
There are variations in pushups such as on the ball, hands on the ball, staggering pushups, and incline pushups. Also, you can do pushups with ball rolls, with side plank, seesaw on the ball, and resisted pushup. So, you must include this exercise in the best workout schedule to lose weight and gain muscle.
Lunges Exercise – Tuesday, Thursday, Saturday
Compared to squats, lunges work on your muscles, especially in your legs. This includes hamstrings, quads, calves, and glutes. Lunges are the best exercises when it comes to losing weight quickly and toning up your muscles.
You must do this exercise on Tuesday, Thursday, and Saturday, unlike squats, which you have scheduled for Monday, Wednesday, and Friday. Anyway, to do this exercise, you need to stand in the split stance. This means one leg back and one leg forward. Now, bend the knees and lower the body into a position called the “lunge.”
Once you have done this, the next step is to keep your front and back knee at 90 degrees angle. Also, keep your weight in the heels and slowly push back up. Make sure you don’t lock the knees at the top. Also, you must not let your knees bend past the toes.
Lunges have variations, which include back lunges, front lunges, and side lunges. You can do this exercise three times a week. I have already told you about the days. Also, the number of reps I recommend is 12 to 16.
The Plank – Monday to Friday
The plank is one of the easiest exercises that you must include in the best workout schedule to lose weight and gain muscle. Besides, the plank is an insolation move, which involves working on the back, abs, arms, and legs.
This exercise likewise targets the internal abdominal muscles and help you lose weight quickly by burning the fat. It is easy to do this exercise. For example, you need to lie face down on your mat with the elbows resting on the floor. Make sure the elbows are next to the chest area.
Now, push the body of the floor similar in a pushup position. Also, make sure the body rests on the elbows and hands. Next, you need to contract your abs as well as keep your body in a straight line – i.e. from the head to the heels or toes.
Don’t move your body. Also, hold your body in this position for 30 seconds minimum and 60 seconds maximum. Repeat the exercise as many times as you can depending on your body strength and energy levels.
Conclusion
When it comes to the best workout schedule to lose weight and gain muscle, there is no better plan than the one I have explained in this article. If you don’t believe me, you can give it a try for a week.
Surely, you will feel the difference. I have followed the same schedule. This has allowed me to save time and avoid going to the gym. At the same time, this weekly schedule has helped me lose weight and gain muscle.
