{"id":83151,"date":"2025-11-10T14:47:56","date_gmt":"2025-11-10T14:47:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83151"},"modified":"2025-11-10T14:48:19","modified_gmt":"2025-11-10T14:48:19","slug":"lose-fat-gain-muscle-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/","title":{"rendered":"Lose Fat, Gain Muscle Workout Plan &#8211; Exercises and Healthy Eating Tips Included"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Should_You_Lose_Fat_or_Build_Muscle_First\" >Should You Lose Fat or Build Muscle First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Can_You_Lose_Fat_and_Gain_Muscle_Together\" >Can You Lose Fat and Gain Muscle Together?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#How_to_Build_Muscle_and_Lose_Fat_for_Females\" >How to Build Muscle and Lose Fat for Females<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#How_Does_a_Body_Recomposition_Work\" >How Does a Body Recomposition Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Which_Workout_Is_Best_for_Fat_Loss_and_Muscle_Gain\" >Which Workout Is Best for Fat Loss and Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#What_Is_an_Effective_Lose_Fat_Gain_Muscle_Workout_Plan\" >What Is an Effective Lose Fat Gain Muscle Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Sample_12-Week_Workout_Plan_Structure\" >Sample 12-Week Workout Plan Structure<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Program_notes\" >Program notes:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Rest_Periods\" >Rest Periods:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Progression\" >Progression:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#What_Cardio_Is_Best_for_Muscle_Gain_and_Fat_Loss\" >What Cardio Is Best for Muscle Gain and Fat Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Why_Am_I_Gaining_Muscle_but_Not_Losing_Fat\" >Why Am I Gaining Muscle but Not Losing Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Does_cardio_or_weightlifting_burn_more_fat\" >Does cardio or weightlifting burn more fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Does_fasting_burn_fat_or_muscle\" >Does fasting burn fat or muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#How_much_protein_is_needed_to_gain_muscle\" >How much protein is needed to gain muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#Should_I_lift_heavy_when_cutting\" >Should I lift heavy when cutting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The goal of simultaneously losing fat and gaining muscle, known as body recomposition, is often seen as the holy grail of fitness. Many believe you must choose between a &#8220;bulk&#8221; or a &#8220;cut&#8221;, but the science shows that with the right plan, you can achieve both. This guide provides an evidence-based workout and nutrition strategy to help you build a stronger, leaner physique.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll break down the physiology, explain the programming, and give you a detailed plan to follow. By understanding the &#8220;how&#8221; and &#8220;why&#8221;, you can take control of your fitness journey and transform your body.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Lose_Fat_or_Build_Muscle_First\"><\/span><b>Should You Lose Fat or Build Muscle First?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deciding whether to prioritize fat loss or muscle gain first depends on your starting body composition and training experience. As a general rule, your starting body fat percentage is the most important factor; leaner individuals (under 15% for men, 25% for women) should prioritize muscle gain, while those with higher body fat will benefit more from prioritizing fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your experience level also matters. Beginners can build muscle and lose fat quite easily because their bodies are highly responsive to training. An intermediate or advanced lifter, who is closer to their genetic potential, will need a more dialed-in approach to continue making progress (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80059\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png\" alt=\"lose fat gain muscle workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple breakdown:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you\u2019re new to lifting or have a higher body fat percentage (over 20% for men, 30% for women):<\/b><span style=\"font-weight: 400;\"> Prioritize fat loss by implementing a moderate caloric deficit. Your body has ample energy reserves (body fat) to fuel muscle growth even while you lose weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you\u2019re already lean and have lifting experience:<\/b><span style=\"font-weight: 400;\"> Prioritize muscle gain by eating at maintenance or in a slight caloric surplus. A deficit will likely hinder your ability to build new muscle tissue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you\u2019re &#8220;skinny fat&#8221; (normal weight but low muscle and high body fat):<\/b><span style=\"font-weight: 400;\"> Body recomposition is the ideal approach. Start with a small caloric deficit (10-20% of your recommended daily calorie intake) to lower body fat and improve insulin sensitivity, then transition to maintenance calories to focus on muscle building.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Fat_and_Gain_Muscle_Together\"><\/span><b>Can You Lose Fat and Gain Muscle Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can absolutely lose fat and gain muscle at the same time, and this process is supported by scientific evidence. Body recomposition works because fat and muscle are two separate tissues. You can be in a net caloric deficit, prompting your body to &#8220;withdraw&#8221; energy from fat stores, while simultaneously providing a stimulus for muscle growth through resistance training and adequate protein intake, which &#8220;deposits&#8221; new muscle tissue (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2024.1467406\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it like having two different bank accounts. You can withdraw $20 from one account (fat loss) while depositing $5 into another (muscle gain). Your net balance has decreased, but you still made a gain in one area. This is why the scale is not always the best indicator of progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Body recomposition is most common and happens most rapidly in four groups (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>New Lifters:<\/b><span style=\"font-weight: 400;\"> Their bodies are hyper-responsive to training, which allows for rapid muscle growth fueled by stored body fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Detrained Individuals:<\/b><span style=\"font-weight: 400;\"> People with previous training experience who have taken a long break can regain muscle quickly due to &#8220;muscle memory&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overweight or Obese Individuals:<\/b><span style=\"font-weight: 400;\"> They have large energy reserves that can be used to build muscle even in a significant caloric deficit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anabolic Steroid Users:<\/b><span style=\"font-weight: 400;\"> Enhanced hormonal profiles allow for rapid muscle synthesis, often fueled by fat stores (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/endocrinology\/articles\/10.3389\/fendo.2022.1059473\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, research has shown that even trained individuals can achieve body recomposition. Studies on collegiate athletes and highly trained lifters have demonstrated simultaneous fat loss and muscle gain when nutrition and training are properly managed (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It is not an &#8220;impossible&#8221; goal, but one that requires a smart, consistent plan.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gym-ab-workout-routine\/\">Beginner Gym Ab Workout Routine: 4 Exercises to Do<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Build_Muscle_and_Lose_Fat_for_Females\"><\/span><b>How to Build Muscle and Lose Fat for Females<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The fundamental principles of body recomposition apply equally to men and women, but there are some nuances to consider for an effective workout plan for weight loss and muscle gain for females.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training:<\/b><span style=\"font-weight: 400;\"> Women can and should train with the same intensity and focus on progressive overload as men. There is no need to stick to &#8220;light weights for toning&#8221;. Emphasize compound lifts and aim for the 12-20 weekly sets per muscle group (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrition:<\/b><span style=\"font-weight: 400;\"> Caloric needs will generally be lower. It&#8217;s crucial to prioritize protein intake (around 1.4 &#8211; 2.0 g\/kg) to preserve muscle mass in a deficit (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810?via%3Dihub\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). As the deficit window is smaller, accuracy with food tracking is even more important.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Menstrual Cycle:<\/b><span style=\"font-weight: 400;\"> Hormonal fluctuations can impact energy, strength, and water retention (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Menstrual_Cycle_and_Physical_Activity\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3154522\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Follicular Phase (first half):<\/b><span style=\"font-weight: 400;\"> You may feel stronger and more energetic. This is a great time to push for new personal records in strength and volume.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Luteal Phase (second half):<\/b><span style=\"font-weight: 400;\"> You may experience more fatigue and water retention. It&#8217;s okay to reduce intensity slightly, focus on technique, and listen to your body. Don&#8217;t be discouraged by scale fluctuations during this time.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80077\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png\" alt=\"lose fat gain muscle workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_a_Body_Recomposition_Work\"><\/span><b>How Does a Body Recomposition Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A successful body recomposition plan works by strategically managing energy balance, macronutrients, and training to signal the body to build muscle and burn fat. It\u2019s a more nuanced process than simply cutting or bulking, so tracking your progress is crucial. You\u2019re no longer just chasing a number on the scale; you are reshaping your body&#8217;s composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To track your progress accurately, you need a &#8220;recomp toolkit&#8221;. This moves beyond just the scale to give you a complete picture of the changes happening.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Your Mandatory Recomposition Toolkit<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Scale:<\/b><span style=\"font-weight: 400;\"> Weigh yourself once a week, first thing in the morning after using the restroom and before eating or drinking. Be sure to write down your weekly weight to track any potential weight trends. Your body\u2019s weight constantly changes throughout the day. These daily fluctuations from water, sodium, and carbs are normal and can be misleading when you\u2019re weighing in daily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measuring Tape:<\/b><span style=\"font-weight: 400;\"> Measure your waist circumference at the belly button once or twice a month. A decreasing waist measurement is one of the most reliable signs of gaining muscle and losing fat, even if the scale isn&#8217;t moving. You can also track other body parts such as the chest, hips, and thighs to monitor where you\u2019re building muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progress Photos:<\/b><span style=\"font-weight: 400;\"> Take front, side, and back photos 1-4 times per month in consistent lighting and poses. Photos can reveal visual changes in muscle definition and shape that numbers cannot capture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Food Scale &amp; Tracking App:<\/b><span style=\"font-weight: 400;\"> Accurately tracking your caloric and macronutrient intake is non-negotiable. A food scale is far more precise than measuring cups. Use an app like BetterMe to log your intake and ensure you are hitting your targets. Aim to be within +\/- 10 grams for protein and carbs, and +\/- 5 grams for fats.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">By using these tools together, you can make informed adjustments to your plan. For instance, if your weight is stable but your waist is smaller and photos show more definition, you are successfully recomposing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are looking for an effective approach, explore the principles of a <\/span><a href=\"https:\/\/betterme.world\/articles\/body-recomposition-diet\/\"><b>body recomposition diet<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Workout_Is_Best_for_Fat_Loss_and_Muscle_Gain\"><\/span><b>Which Workout Is Best for Fat Loss and Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best workout for losing fat and gaining muscle is resistance training focused on progressive overload (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). While diet creates the caloric deficit needed for fat loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), weight training provides the essential stimulus for your body to build and retain muscle (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/376995593_Effect_weight_training_on_muscular_hypertrophy_a_systematic_review\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Without it, a significant portion of weight lost in a deficit will come from muscle tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your workout plan should be built on a foundation of compound movements, supplemented with isolation exercises to target specific muscle groups.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Key Training Principles<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> This is the cornerstone of muscle growth. You must gradually increase the stress placed on your muscles over time. This can be achieved by lifting more weight, performing more reps or sets, improving your form, or slowing down your tempo (<\/span><a href=\"https:\/\/blog.nasm.org\/progressive-overload-explained\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training Volume:<\/b><span style=\"font-weight: 400;\"> Volume, often measured as total sets per muscle group per week, is a key driver of hypertrophy (muscle growth) (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2022.949021\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Research suggests a dose-response relationship, but more is not always better (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00476.2024\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Aim for 10-20 working sets per muscle group per week. Beginners should start at the lower end (10-12 sets) and gradually increase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Selection:<\/b><span style=\"font-weight: 400;\"> Your program should prioritize multi-joint, compound exercises that engage large amounts of muscle mass. These are time-efficient and excellent for building foundational strength (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Compound Lifts:<\/b><span style=\"font-weight: 400;\"> Squat variations, deadlift variations, bench press, overhead press, rows, and pull-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Isolation Lifts:<\/b><span style=\"font-weight: 400;\"> Include exercises like lateral raises, bicep curls, tricep extensions, and leg curls to target lagging muscles or areas you want to emphasize.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training Intensity (Effort):<\/b><span style=\"font-weight: 400;\"> To stimulate growth, you must train with a high level of effort. This doesn&#8217;t mean every set has to go to absolute failure. A good guideline is to leave 1-3 reps in reserve (RIR) on most sets, especially for compound lifts (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-023-00554-y\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Isolation exercises can be taken closer to failure, but it&#8217;s often best to save this for the last set of an exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rep Ranges:<\/b><span style=\"font-weight: 400;\"> While muscle growth can occur across a wide spectrum of rep ranges, the most practical hypertrophy zone is 8-12 reps (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This range allows you to use a challenging load while accumulating sufficient volume without the high injury risk of very heavy weights or the extreme metabolic fatigue of very high-rep sets.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout-plan\/\">3-Day Full-Body Workout Plan at Home (Dumbbell Only Required)<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Lose_Fat_Gain_Muscle_Workout_Plan\"><\/span><b>What Is an Effective Lose Fat Gain Muscle Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective plan combines the principles above into a structured, progressive weekly schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training frequency is also important; research shows that training a muscle group twice per week is generally superior for hypertrophy compared to once per week (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). This makes &#8220;bro splits&#8221; (e.g. chest day, back day) less optimal for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, splits like 3-day full-body or 4-day upper\/lower allow you to hit each muscle group twice within a week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80083\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_12-Week_Workout_Plan_Structure\"><\/span><b>Sample 12-Week Workout Plan Structure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This program is designed to be flexible. You can have a 4-day upper\/lower split, or a 3-day full-body workout. The exercises listed are examples &#8211; feel free to substitute with similar movements based on equipment availability and preference.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep movement patterns consistent (squat\/hinge\/push\/pull) and swap only like-for-like (e.g. barbell row \u2192 chest-supported row) if needed.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Program_notes\"><\/span><b>Program notes:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b> <span style=\"font-weight: 400;\">Train each muscle group 2x\/week (4-day upper\/lower) or 2x\/week average over 10-14 days (3-day full-body).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weekly sets per muscle:<\/b><span style=\"font-weight: 400;\"> 10-20 total working sets. Beginners start at 10-12; intermediates 12-16; advanced 14-20.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reps: <\/b><span style=\"font-weight: 400;\">Use a practical hypertrophy zone of 8-12 reps on most work. Isolation can go 12-20 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest intervals: <\/b><span style=\"font-weight: 400;\">90-120 seconds for most sets; 2-3 minutes for heavy compounds to preserve performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Effort targets (RIR = reps in reserve): <\/b><span style=\"font-weight: 400;\">Compounds 1-3 RIR; isolations 0-2 RIR (last set to 0-1 RIR as desired).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tempo\/form:<\/b><span style=\"font-weight: 400;\"> Controlled lowering (2-3 seconds) and stable positions; aim for consistent ROM across weeks.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Rest_Periods\"><\/span><b>Rest Periods:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound Lifts (Squats, Bench, Deadlifts, Rows):<\/b><span style=\"font-weight: 400;\"> 2-3 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Accessory\/Isolation Lifts:<\/b><span style=\"font-weight: 400;\"> 90-120 seconds. A 2024 meta-analysis found a small benefit for hypertrophy with rest intervals over 60 seconds, with diminishing returns after 90-120 seconds (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1429789\/full\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Longer rests help preserve volume load, a key driver of growth.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Progression\"><\/span><b>Progression:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 1-4 (Accumulation):<\/b><span style=\"font-weight: 400;\"> Focus on mastering form and adding reps. Aim to increase reps each week within the target range. Once you hit the top of the rep range, increase the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 5-8 (Intensification):<\/b><span style=\"font-weight: 400;\"> Focus on increasing the load. The reps may slightly decrease as you add weight, but aim to work back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 9-12 (Peak\/Deload):<\/b><span style=\"font-weight: 400;\"> Continue pushing the load. In week 12, reduce your volume and intensity by about 50% (a deload) to allow for full recovery before starting a new cycle.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Option 1: 4-Day Upper\/Lower Split<\/b><\/p>\n<p style=\"text-align: left;\"><b>Day 1: Upper Body<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldown: 3 sets of 10-12 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press: 3 sets of 6-8 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over barbell row: 3 sets of 6-8 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press: 3 sets of 8-10 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep pushdown: 2 sets of 12-15 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell lateral raise: 3 sets of 12-15 reps (0-1 RIR)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80082\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png\" alt=\"lose fat gain muscle workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Day 2: Lower Body<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell back squat: 3 sets of 6-8 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift: 3 sets of 8-10 reps (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press: 3 sets of 10-12 reps (1 RIR\/ Heavy)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated hamstring curl: 3 sets of 12-15 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing calf raise: 4 sets of 10-15 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable crunch: 3 sets of 15-20 reps (0-1 RIR)<\/span><\/li>\n<\/ul>\n<p><b>Day 3: Rest or Active Recovery<\/b><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>Day 4: Upper Body<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press: 4 sets of 8-12 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable row: 4 sets of 10-15 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine shoulder press: 3 sets of 10-15 reps (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell curl: 3 sets of 10-15 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead tricep extension: 3 sets of 10-15 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse pec deck: 3 sets of 15-20 reps (0 RIR)<\/span><\/li>\n<\/ul>\n<p><b>Day 5: Lower Body<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press: 4 sets of 10-15 reps (1 RIR\/ lighter than day 2\u2019s session)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell lunges: 3 sets of 10-12 reps per leg (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single leg deadlift: 3 sets of 12-15 reps per leg\u00a0 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quad extension: 3 sets of 12-15 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raise: 4 sets of 15-20 reps (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raise: 3 sets to failure (0 RIR)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Days 6 and 7: Rest or Active Recovery<\/b><\/p>\n<p style=\"text-align: center;\"><b>Option 2: 4-Day Body Part Split (with 2x frequency for key areas)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Upper body (push\/pull focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Lower body (quad focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Push (chest, shoulders, triceps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Pull (back, biceps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 6:<\/b><span style=\"font-weight: 400;\"> Lower body (hamstring\/glute focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 7:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Option 2: 3-Day Full-Body plan (12-week progression)<\/b><\/p>\n<p><b>Day 1: Full Body A<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat (high- or low-bar): 3\u00d76-8 (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press (flat): 3\u00d76-8 (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row (barbell or chest-supported): 3\u00d78-10 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest fly 3&#215;8-12 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell lateral raise: 2-3\u00d712-15 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable curl: 2\u00d710-12 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable triceps pressdown: 2\u00d710-12 (0-1 RIR)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80081\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Day 2: Rest or Active Recovery<\/b><\/p>\n<p><b>Day 3: Full Body B<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift (conventional or trap bar): 3\u00d74-6 (2-3 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldown 3&#215;8-10 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline DB press: 3\u00d78-10 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squat (DB\/BB): 3\u00d78-10\/leg (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse pec deck: 2-3\u00d712-15 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg curl: 2\u00d712-15 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raise or cable crunch: 2-3 sets (0-1 RIR)<\/span><\/li>\n<\/ul>\n<p><b>Day 4: Rest<\/b><\/p>\n<p><b>Day 5: Full Body C<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-up: 3&#215;8-10 (1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thrust (BB\/Smith): 3\u00d78-12 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet front squat (or hack\/leg press): 3\u00d76-8 (2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press (BB\/DB): 3\u00d78-10 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead chest-supported row: 3\u00d78-12 (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension: 2-3\u00d712-15 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated or standing calf raise: 3\u00d710-15 (0-1 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank or Pallof press: 2-3 sets (0-1 RIR)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Days 6 and 7: Rest or Active Recovery<\/b><\/p>\n<p><b>Lose Fat Gain Muscle Workout Plan at Home (Minimal Equipment)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">No gym? No problem. You can still achieve great results with minimal equipment such as resistance bands and dumbbells. The key is to apply progressive overload by increasing reps, adding sets, or using more challenging exercise variations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more ideas on how to craft a program that works for you, check out the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/\"><b>best way to gain muscle and lose fat<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Cardio_Is_Best_for_Muscle_Gain_and_Fat_Loss\"><\/span><b>What Cardio Is Best for Muscle Gain and Fat Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best cardio for muscle gain and fat loss is the type that interferes the least with your resistance training recovery and performance. Since your primary muscle-building stimulus comes from lifting, cardio should be used as a tool to help create a larger daily caloric deficit, not as the main driver of hypertrophy. An &#8220;effective minimum&#8221; approach could be considered the best. It really comes down to your fitness goals and what you want to get out of your training.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Low-Intensity Steady State (LISS)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the preferred form of cardio for body recomposition. LISS, such as incline walking, cycling, or using the elliptical at a moderate pace (around 60-70% of max heart rate), is easy to recover from and has a minimal impact on strength and hypertrophy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Frequency:<\/b><span style=\"font-weight: 400;\"> 1-3 sessions per week.<\/span><\/p>\n<p><b>Duration:<\/b><span style=\"font-weight: 400;\"> 20-45 minutes per session.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80060\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>High-Intensity Interval Training (HIIT)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">HIIT involves short bursts of all-out effort followed by recovery periods (e.g. 30 seconds sprinting, 60 seconds walking) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). While this is time-efficient, it can be very taxing on the central nervous system and interfere with lifting recovery.<\/span><\/p>\n<p><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Use sparingly, a maximum of 1-2 sessions per week.<\/span><\/p>\n<p><b>Placement:<\/b><span style=\"font-weight: 400;\"> Perform HIIT on a separate day from heavy leg training or after your lifting session, never before.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Non-Exercise Activity Thermogenesis (NEAT)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">NEAT is the energy you burn from daily activities outside of formal exercise, such as walking, fidgeting, or taking the stairs (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Increasing your NEAT by aiming for a daily step goal (e.g. 8,000-10,000 steps) is a highly effective, low-impact way to increase calorie expenditure without causing training fatigue.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Gaining_Muscle_but_Not_Losing_Fat\"><\/span><b>Why Am I Gaining Muscle but Not Losing Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re gaining muscle but not losing fat, the simple answer is that you are not in a consistent caloric deficit. While resistance training sends the signal to build muscle, fat loss is dictated by energy balance (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpendo.00156.2017\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Your body will not tap into its fat stores for energy if you are providing it with enough (or too many) calories from food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the most common reasons this happens and how to fix them:<\/span><\/p>\n<ul>\n<li><b>Your Caloric Intake Is Too High<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You might be accurately tracking your workouts and protein, but you are consuming too many calories overall. This is often unintentional, caused by underestimating portion sizes, &#8220;hidden&#8221; calories in sauces and oils, or weekend splurges that offset your weekday discipline.<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Use the &#8220;mandatory toolkit&#8221; to conduct a monthly self-assessment. If your weekly average weight is increasing or stagnant and your waist measurement isn&#8217;t decreasing, reduce your daily caloric intake by 100-250 calories. Remove these calories from carbs and\/or fats, but never protein.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>You&#8217;re Not Active Enough<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your structured workouts are great, but your total daily energy expenditure (TDEE) is lower than you think. A sedentary job or lifestyle outside the gym means your &#8220;calories out&#8221; are low.<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Instead of cutting more calories, increase your activity. Add one or two 30-minute LISS cardio sessions per week, or focus on increasing your NEAT by setting a daily step goal.<\/span><\/p>\n<ul>\n<li><b>Hormonal Factors and Poor Recovery<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lack of sleep and high stress levels can sabotage fat loss. Sleep deprivation and stress raises cortisol and ghrelin (the hunger hormone), which makes it harder to stick to your diet and encourages fat storage (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010418-102936\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Prioritize 7-9 hours of quality sleep per night. Implement stress management techniques like meditation, walking, or enjoyable hobbies. Recovery isn\u2019t always passive; it&#8217;s an active part of your plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80061\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_cardio_or_weightlifting_burn_more_fat\"><\/span><strong>Does cardio or weightlifting burn more fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Weightlifting is more effective for long-term fat loss than cardio. While a cardio session might burn more calories minute-for-minute (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-exercise-burns-the-most-calories\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">), resistance training builds muscle, which increases your resting metabolic rate (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). This means you burn more calories 24\/7, even at rest. The best approach combines <a href=\"https:\/\/betterme.world\/articles\/what-is-hybrid-calisthenics\/\">weight training<\/a> as the foundation with cardio used as a tool to increase the caloric deficit and improve cardiovascular performance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_fasting_burn_fat_or_muscle\"><\/span><strong>Does fasting burn fat or muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether fasting burns fat or muscle depends on the context, particularly your protein intake and training stimulus. In a caloric deficit, your body will break down both fat and muscle for energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, combining fasting with high-protein meals during your eating window and consistent resistance training can help preserve (and even build) muscle while prioritizing fat as the primary fuel source (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Very long fasts with inadequate protein are more likely to result in muscle loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322009760\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_is_needed_to_gain_muscle\"><\/span><strong>How much protein is needed to gain muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For individuals engaged in <a href=\"https:\/\/betterme.world\/articles\/hirt-high-intensity-training-explained\/\">resistance training<\/a> for body recomposition, a protein intake of approximately 1.5 grams per kilogram of body weight per day (or about 0.7 grams per pound) is a scientifically supported target (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7353221\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). Research has shown that this amount synergistically enhances the effects of resistance training on muscle mass and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some evidence suggests a sliding scale of 1.2-1.6 g\/lb of lean body mass, with leaner individuals needing more (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8978023\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). Consuming more than 1.6 g\/kg\/day has shown diminishing returns for most people (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5867436\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_lift_heavy_when_cutting\"><\/span><strong>Should I lift heavy when cutting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you should try your best to continue to lift heavy when cutting (in a <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diet-weight-loss-calculator\/\">caloric deficit<\/a>). Lifting with intensity sends a strong signal to your body to retain muscle mass. If you switch to light weights and high reps, you remove the primary stimulus for maintaining strength and muscle. Your goal should be to maintain your strength as much as possible; this is a key sign that you are preserving muscle tissue while losing fat. However, you should remember that being in a calorie deficit means that you are providing your body with less energy each day. This could potentially lead to decreases in strength as you continue to drop body fat, so don\u2019t be alarmed if you\u2019re not hitting PRs in every gym session.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Fat_Gain_Muscle_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body recomposition is an achievable goal that requires a smart, evidence-based approach. The synergy between progressive resistance training and a high-protein, calorie-controlled diet is the engine of your transformation. Forget the myth that you must choose between losing fat or gaining muscle. By implementing the principles and plans in this guide, you can do both.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the tracking tools to monitor your progress, be patient and consistent, and make adjustments based on the data. Your body is an adaptable machine, and with the right inputs, you can guide it toward the strong, lean physique you desire.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to create a personalized eating strategy, learn about the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-diet-for-weight-loss-and-muscle-gain\/\"><b>best diet for weight loss and muscle gain<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The goal of simultaneously losing fat and gaining muscle, known as body recomposition, is often seen as the holy grail of fitness. Many believe you must choose between a &#8220;bulk&#8221; or a &#8220;cut&#8221;, but the science shows that with the right plan, you can achieve both. This guide provides an evidence-based workout and nutrition strategy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83163,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53,75,59],"tags":[],"coauthors":[45],"class_list":["post-83151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training","category-weight-loss","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lose Fat, Gain Muscle Workout Plan - Exercises and Healthy Eating Tips Included - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOSE FAT GAIN MUSCLE WORKOUT PLAN \u27a4: an expert, science-backed guide with exercises, nutrition tips, and a 12-week plan to achieve body recomposition.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lose Fat, Gain Muscle Workout Plan - Exercises and Healthy Eating Tips Included\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOSE FAT GAIN MUSCLE WORKOUT PLAN \u27a4: an expert, science-backed guide with exercises, nutrition tips, and a 12-week plan to achieve body recomposition.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-10T14:48:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-745-lose-fat-gain-muscle-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Lose Fat, Gain Muscle Workout Plan &#8211; Exercises and Healthy Eating Tips Included\",\"dateModified\":\"2025-11-10T14:48:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/\"},\"wordCount\":3326,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-745-lose-fat-gain-muscle-workout-plan.png\",\"articleSection\":[\"Strength Training\",\"Weight Loss\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The goal of simultaneously losing fat and gaining muscle, known as body recomposition, is often seen as the holy grail of fitness. Many believe you must choose between a \\\"bulk\\\" or a \\\"cut\\\", but the science shows that with the right plan, you can achieve both. This guide provides an evidence-based workout and nutrition strategy to help you build a stronger, leaner physique.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll break down the physiology, explain the programming, and give you a detailed plan to follow. By understanding the \\\"how\\\" and \\\"why\\\", you can take control of your fitness journey and transform your body.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should You Lose Fat or Build Muscle First?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Deciding whether to prioritize fat loss or muscle gain first depends on your starting body composition and training experience. 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Exercises and Healthy Eating Tips Included","dateModified":"2025-11-10T14:48:19+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/"},"wordCount":3326,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/lose-fat-gain-muscle-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-745-lose-fat-gain-muscle-workout-plan.png","articleSection":["Strength Training","Weight Loss","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The goal of simultaneously losing fat and gaining muscle, known as body recomposition, is often seen as the holy grail of fitness. 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