20 Best Workout to Lose Weight and Gain Muscle: Complete Plan for Body Transformation

20 Best Workout to Lose Weight and Gain Muscle are: Squats for leg strength, Deadlifts for full-body power, Push-ups for chest and arms, Pull-ups for back and biceps, Burpees for fat burn, Mountain Climbers for cardio, Lunges for toned legs, Planks for core stability, Jumping Jacks for heart health, Bench Press for upper body mass, Hip Thrusts for glute growth, Dumbbell Rows for pulling strength, Overhead Press for shoulders, Russian Twists for core rotation, Box Jumps for explosive power, Tricep Dips for arm toning, Pike Push-ups for shoulder strength, Walking Lunges for balance, Bicycle Crunches for core control, Kettlebell Swings for fat loss and power.

Are you tired of choosing between losing weight or building muscle? The best workout to lose weight and gain muscle can help you achieve both goals together through body recomposition. This complete plan combines strength training with fat-burning exercises for maximum results. Whether you’re a beginner or experienced, this approach will transform your physique effectively and efficiently.

20 Best Workout to Lose Weight and Gain Muscle

These ten exercises form the foundation of any effective best workout to lose weight and gain muscle routine. Each movement targets multiple muscle groups while burning maximum calories for optimal body recomposition results.

Exercise Overview Table

Sr.No.	Exercise	Primary Muscles	Secondary Benefits	Equipment Needed
1	Squats	Legs, Glutes	Core strength, calorie burn	Bodyweight/Weights
2	Deadlifts	Back, Legs	Full body strength	Barbell/Dumbbells
3	Push-ups	Chest, Arms	Core stability	Bodyweight
4	Pull-ups	Back, Arms	Grip strength	Pull-up bar
5	Burpees	Full Body	Cardio endurance	Bodyweight
6	Mountain Climbers	Core, Legs	Heart rate boost	Bodyweight
7	Lunges	Legs, Glutes	Balance, coordination	Bodyweight/Weights
8	Planks	Core	Posture improvement	Bodyweight
9	Jumping Jacks	Full Body	Cardiovascular health	Bodyweight
10	Bench Press	Chest, Arms	Upper body power	Barbell/Dumbbells
11	Hip Thrusts	Glutes, Hamstrings	Hip strength, posture	Bodyweight/Weights
12	Dumbbell Rows	Back, Biceps	Posture, pulling strength	Dumbbells
13	Overhead Press	Shoulders, Core	Shoulder stability	Barbell/Dumbbells
14	Russian Twists	Core, Obliques	Rotational strength	Bodyweight/Weight
15	Box Jumps	Legs, Glutes	Power, explosiveness	Box/Platform
16	Tricep Dips	Triceps, Chest	Upper body endurance	Chair/Parallel bars
17	Pike Push-ups	Shoulders, Triceps	Handstand preparation	Bodyweight
18	Walking Lunges	Legs, Glutes	Dynamic balance	Bodyweight/Weights
19	Bicycle Crunches	Core, Hip Flexors	Coordination	Bodyweight
20	Kettlebell Swings	Full Body	Power, cardio	Kettlebell

Find out the most efficient fat-burning cardio move to maximize your results: which cardio exercise burns the most calories

Detailed Exercise Instructions

1. Squats

Squats are the king of all exercises for weight loss and muscle gain, working your largest muscle groups while burning massive calories. This fundamental movement builds lean muscle mass in your legs and glutes while improving functional strength patterns. Perfect form involves proper hip hinge mechanics and maintaining upright torso positioning throughout the entire range of motion.

How to Do Squats?

• Stand with feet shoulder-width apart, toes slightly pointed outward
• Keep chest up and maintain neutral spine throughout movement
• Initiate movement by pushing hips back like sitting in chair
• Lower until thighs are parallel to ground or comfortable depth
• Keep knees tracking over toes, avoid inward collapse
• Drive through heels to return to standing position
• Engage core throughout entire movement for stability

2. Deadlifts

Deadlifts engage more muscles than any other exercise, making them essential for comprehensive body transformation goals. This powerful compound movement strengthens your entire posterior chain while teaching proper hip movement patterns and spinal alignment. Start with lighter weights and focus on mastering technique before progressing to heavier loads for optimal safety and effectiveness.

How to Do Deadlifts?

• Stand with feet hip-width apart, bar over mid-foot
• Bend at hips and knees, keeping chest up and back straight
• Grip bar with hands just outside legs, mixed or overhand grip
• Engage lats and keep bar close to body throughout lift
• Drive through heels while simultaneously extending hips and knees
• Keep shoulders back and chest proud at top position
• Lower bar with control, maintaining same movement pattern

3. Push-ups

Push-ups provide incredible upper body development without requiring any equipment, making them perfect for home workout routines. This versatile exercise targets your chest, shoulders, and triceps while engaging core muscles for stability and control. Modify difficulty by adjusting hand position, elevation, or performing knee variations to match your current strength level appropriately.

How to Do Push-ups?

• Start in plank position with hands slightly wider than shoulders
• Keep body in straight line from head to heels
• Lower chest toward ground by bending elbows at 45-degree angle
• Descend until chest nearly touches floor or comfortable depth
• Push through palms to return to starting position
• Maintain core engagement and neutral neck position throughout
• Control both lowering and pressing phases of movement

4. Pull-ups

Pull-ups balance out pushing movements while creating strong, defined back and arm muscles essential for complete upper body development. This challenging exercise builds functional pulling strength while improving posture and grip strength significantly. If you can’t perform full pull-ups yet, start with assisted versions, negative repetitions, or band-assisted variations for progressive development.

How to Do Pull-ups?

• Hang from pull-up bar with overhand grip, hands shoulder-width apart
• Start with arms fully extended, shoulders engaged
• Pull body up by driving elbows down and back
• Continue until chin clears bar completely
• Lower with control to full arm extension
• Avoid swinging or using momentum during movement
• Keep core engaged and maintain slight hollow body position

5. Burpees

Burpees combine strength training with intense cardiovascular conditioning, making them perfect for simultaneous fat loss and muscle building goals. This full-body exercise works every major muscle group while elevating heart rate significantly for maximum calorie burn. Start with lower repetitions and gradually increase volume as your fitness level and movement quality improve over time.

How to Do Burpees?

• Start standing with feet shoulder-width apart
• Squat down and place hands on floor in front of feet
• Jump or step feet back into high plank position
• Perform one push-up with proper form and control
• Jump or step feet back toward hands into squat
• Explosively jump up with arms reaching overhead
• Land softly and immediately begin next repetition

6. Mountain Climbers

Mountain climbers provide intense core training while improving cardiovascular fitness, making them essential for comprehensive body transformation programs. This dynamic exercise mimics running in plank position, targeting abdominals, shoulders, and legs simultaneously while elevating heart rate. Maintain proper plank form throughout the entire movement to maximize effectiveness and prevent injury.

How to Do Mountain Climbers?

• Start in high plank position with hands under shoulders
• Keep body in straight line, core engaged throughout
• Drive right knee toward chest while keeping left leg extended
• Quickly switch legs, bringing left knee toward chest
• Continue alternating legs in controlled running motion
• Maintain steady plank position, avoid bouncing hips
• Keep shoulders stable over wrists throughout movement

7. Lunges

Lunges develop single-leg strength and stability while targeting glutes, quadriceps, and hamstrings effectively for lower body muscle development. This unilateral exercise corrects muscle imbalances and improves functional movement patterns essential for daily activities. Step forward into deep lunge position, ensuring proper knee tracking and maintaining balance throughout the entire range of motion.

How to Do Lunges?

• Stand upright with feet hip-width apart, hands on hips
• Step forward with one leg into lunge position
• Lower body until both knees form 90-degree angles
• Keep front knee directly over ankle, not past toes
• Back knee should hover just above ground
• Push through front heel to return to starting position
• Alternate legs or complete all reps before switching

8. Planks

Planks build incredible core strength and stability, supporting all other exercises in your comprehensive fitness routine while improving posture significantly. This isometric exercise strengthens your entire midsection while teaching proper spinal alignment and breathing under tension. Hold for 30-60 seconds with perfect form rather than longer durations with compromised positioning and technique.

How to Do Planks?

• Start in forearm plank with elbows directly under shoulders
• Keep body in straight line from head to heels
• Engage core by pulling belly button toward spine
• Avoid sagging hips or piking up at waist
• Maintain neutral neck position, eyes looking down
• Breathe normally while holding static position
• Keep glutes and legs engaged throughout hold

9. Jumping Jacks

Jumping jacks provide excellent cardiovascular benefits while engaging multiple muscle groups simultaneously for comprehensive conditioning effects. This classic exercise is perfect for warming up before strength training or as active recovery between challenging sets. Land softly on balls of feet and maintain steady, controlled rhythm throughout the exercise for optimal cardiovascular and coordination benefits.

How to Do Jumping Jacks?

• Start standing with feet together, arms at sides
• Jump feet apart to shoulder-width while raising arms overhead
• Jump feet back together while lowering arms to sides
• Maintain upright posture throughout entire movement
• Land softly on balls of feet to minimize impact
• Keep core engaged and avoid excessive forward lean
• Coordinate arm and leg movements in smooth rhythm

10. Bench Press

Bench press builds impressive upper body strength and muscle mass, particularly targeting chest, shoulders, and triceps for comprehensive pushing power development. This compound movement allows for progressive overload, which is essential for continued muscle growth and strength gains. Always maintain proper form and consider using a spotter when attempting heavier weights for safety.

How to Do Bench Press?

• Lie on bench with eyes under barbell, feet flat on floor
• Grip bar slightly wider than shoulder-width with even hand spacing
• Unrack bar and position over chest with arms extended
• Lower bar to chest with control, elbows at 45-degree angle
• Press bar up and slightly back toward starting position
• Keep shoulders retracted and chest up throughout movement
• Maintain consistent bar path and controlled tempo

11. Hip Thrusts

Hip thrusts are the premier exercise for developing powerful glutes and hamstrings while improving hip extension patterns crucial for athletic performance. This movement specifically targets the posterior chain muscles often neglected in traditional training programs. Hip thrusts enhance posture, reduce lower back pain, and provide exceptional muscle building stimulus for the entire hip complex.

How to Do Hip Thrusts?

• Sit with upper back against bench, feet flat on floor
• Position barbell or weight across hips if using resistance
• Drive through heels to lift hips up toward ceiling
• Squeeze glutes maximally at top of movement
• Create straight line from knees to shoulders
• Lower hips with control back to starting position
• Keep core engaged and avoid overarching back

12. Dumbbell Rows

Dumbbell rows strengthen the back muscles and biceps while improving posture and pulling strength essential for balanced upper body development. This unilateral exercise allows you to work each side independently, correcting muscle imbalances and improving overall back strength. Focus on squeezing shoulder blades together and controlling the weight throughout the entire range of motion.

How to Do Dumbbell Rows?

• Place one knee and hand on bench for support
• Hold dumbbell in opposite hand with arm extended
• Keep back flat and core engaged throughout movement
• Pull dumbbell toward ribs by driving elbow back
• Squeeze shoulder blade toward spine at top
• Lower weight with control to starting position
• Complete all reps before switching sides

13. Overhead Press

The overhead press develops powerful shoulders and core stability while building functional pressing strength in the vertical plane. This compound movement challenges shoulder mobility, core strength, and full-body coordination simultaneously. Start with lighter weights to master the movement pattern before progressing to heavier loads for continued strength and muscle development throughout your training progression.

How to Do Overhead Press?

• Stand with feet hip-width apart, core engaged
• Hold barbell or dumbbells at shoulder height
• Keep elbows slightly forward, not flared wide
• Press weight overhead in straight line above shoulders
• Fully extend arms without locking elbows aggressively
• Lower weight with control back to shoulder level
• Maintain upright torso and avoid excessive back arch

14. Russian Twists

Russian twists target the core muscles and obliques while developing rotational strength essential for athletic performance and functional movement. This dynamic exercise challenges stability and coordination while building muscular endurance in the midsection. Add weight or increase rotation speed to progress difficulty as your core strength and control improve over time.

How to Do Russian Twists?

• Sit on floor with knees bent, feet lifted or on ground
• Lean back slightly to engage core muscles
• Hold weight or clasp hands together at chest
• Rotate torso left and right in controlled motion
• Keep chest up and avoid rounding spine excessively
• Move from core, not just arms during rotation
• Maintain steady breathing throughout movement

15. Box Jumps

Box jumps develop explosive power in the legs and glutes while improving athletic performance and cardiovascular conditioning simultaneously. This plyometric exercise builds fast-twitch muscle fibers essential for sports performance and functional movement patterns. Start with lower box heights and focus on landing mechanics before progressing to higher surfaces for increased challenge.

How to Do Box Jumps?

• Stand arm’s length from box with feet hip-width apart
• Swing arms back while bending knees into quarter squat
• Explosively jump up and forward onto box surface
• Land softly with knees bent, both feet on box
• Stand up fully on top of box
• Step down carefully, don’t jump down from height
• Reset position before next repetition

16. Tricep Dips

Tricep dips specifically target the triceps muscles while building upper body endurance and pushing strength through a different angle than push-ups. This versatile exercise can be performed on chairs, benches, or parallel bars, making it accessible for various fitness levels. Progress by elevating feet or adding weight as your strength and endurance improve over time.

How to Do Tricep Dips?

• Sit on chair or bench edge with hands beside hips
• Walk feet forward, supporting body weight on hands
• Keep shoulders over wrists and core engaged
• Lower body by bending elbows straight back
• Descend until shoulders are below elbow level
• Push through palms to return to starting position
• Keep legs straight for increased difficulty

17. Pike Push-ups

Pike push-ups target the shoulders and triceps while serving as excellent preparation for advanced handstand push-up progressions. This inverted pushing movement develops vertical pressing strength while challenging shoulder mobility and stability. Start with feet on ground and progress to elevated feet positions as your strength and technique improve consistently.

How to Do Pike Push-ups?

• Start in downward dog position with hands shoulder-width apart
• Walk feet closer to hands to increase pike angle
• Keep legs straight and weight on balls of feet
• Lower head toward hands by bending elbows forward
• Keep elbows pointing forward, not flaring outward
• Press back to starting position using shoulder strength
• Maintain pike position throughout entire movement

18. Walking Lunges

Walking lunges combine the benefits of stationary lunges with dynamic movement patterns, improving balance, coordination, and unilateral leg strength. This functional exercise challenges stability while building muscle in the glutes, quadriceps, and hamstrings through a full range of motion. Focus on controlled movement and proper form rather than speed or distance covered.

How to Do Walking Lunges?

• Start standing with feet hip-width apart, hands on hips
• Step forward into lunge with right leg
• Lower until both knees form 90-degree angles
• Push off back foot and bring it forward into next lunge
• Continue alternating legs in walking pattern
• Keep torso upright and core engaged throughout
• Maintain controlled pace and proper knee alignment

19. Bicycle Crunches

Bicycle crunches effectively target the rectus abdominis and obliques while improving core coordination and rotational strength patterns. This dynamic exercise combines spinal flexion with rotation, challenging the core muscles through multiple planes of movement. Focus on controlled movement and proper breathing rather than speed to maximize muscle activation and development.

How to Do Bicycle Crunches?

• Lie on back with hands behind head, knees bent
• Lift shoulders off ground and bring knees toward chest
• Rotate right elbow toward left knee while extending right leg
• Switch sides, bringing left elbow toward right knee
• Continue alternating in controlled cycling motion
• Keep lower back pressed against floor throughout
• Focus on quality rotation rather than speed

20. Kettlebell Swings

Kettlebell swings provide full-body conditioning while developing explosive hip power and cardiovascular endurance simultaneously. This dynamic exercise targets the posterior chain muscles while elevating heart rate for maximum calorie burn and metabolic benefit. Master the hip hinge movement pattern before increasing weight or repetition speed for optimal safety and effectiveness.

How to Do Kettlebell Swings?

• Stand with feet wider than hip-width, kettlebell on floor
• Hinge at hips and grip kettlebell with both hands
• Swing kettlebell between legs while maintaining back arch
• Explosively drive hips forward to propel kettlebell up
• Let kettlebell swing to chest height, arms extended
• Control kettlebell back down between legs
• Use hip power, not arms, to drive the movement

For those interested in equipment-free alternatives, exploring calisthenics at home no equipment can provide excellent bodyweight variations of these exercises. Additionally, if you prefer working with weights at home, an arm workout at home with dumbbells offers targeted muscle development for upper body strength.

Can You Really Lose Weight and Gain Muscle at the Same Time?

Yes, you absolutely can lose weight and gain muscle simultaneously through a process called body recomposition. The best workout to lose weight and gain muscle works by creating the right stimulus for both fat loss and muscle building in each session. Your body can burn stored fat for energy while building new muscle tissue when you provide proper training and nutrition.

This approach is especially effective for beginners who can see rapid changes in body composition. Even experienced individuals can achieve simultaneous fat loss and muscle gain with the right burn fat gain muscle workout strategy. The key lies in combining progressive strength training with appropriate nutrition timing and adequate recovery periods.

Curious about calorie burn in isolation exercises? Learn the stats and variations in how many calories do leg curls burn

How Body Recomposition Works for Fat Loss and Muscle Gain?

Body recomposition occurs when your body simultaneously breaks down fat tissue while building new muscle proteins. The best workout to lose weight and gain muscle creates the perfect environment for this dual process. During strength training, you create microscopic muscle tears that your body repairs with stronger, larger muscle fibers.

Meanwhile, creating a moderate calorie deficit forces your body to use stored fat for energy. The magic happens when these processes occur together through proper exercise selection and timing. Your fat burn and muscle gain workout plan must provide enough stimulus for muscle growth while maintaining the metabolic demand necessary for continued fat loss.

How to Lose Fat?

Fat loss requires creating a calorie deficit where you burn more energy than you consume daily. The best workout to lose weight and gain muscle incorporates both cardiovascular exercise and strength training to maximize calorie expenditure. High-intensity interval training (HIIT) proves particularly effective for burning calories during and after exercise through increased metabolic rate.

Combining cardio with strength training prevents muscle loss during fat reduction phases. Your workouts to burn fat and gain muscle should emphasize compound movements that work multiple muscle groups simultaneously, creating maximum calorie burn. Consistency with your exercise routine and maintaining a moderate calorie deficit ensures steady, sustainable fat loss results.

See how effective the leg press is for fat loss and muscle gain in calories burned doing leg press

How to Gain Muscle?

Muscle gain requires progressive overload, adequate protein intake, and sufficient recovery time between training sessions. The best workout to lose weight and gain muscle must include resistance training that challenges your muscles beyond their current capacity. This stimulus triggers muscle protein synthesis, the process by which your body builds new muscle tissue.

Focus on compound exercises that allow you to lift heavy weights safely while working multiple muscle groups. Your burn fat gain muscle workout should target each major muscle group at least twice weekly for optimal growth stimulus. Proper nutrition, especially protein timing around workouts, supports the muscle-building process while maintaining energy for training sessions.

If you’re looking to progress to heavier resistance, learning how to lift heavier weights safely is crucial for continued muscle development.

How To Simultaneously Gain Muscle And Eliminate Fat?

Simultaneous muscle gain and fat elimination requires careful balance of training intensity, nutrition timing, and recovery protocols. The best workout to lose weight and gain muscle combines heavy resistance training with strategic cardiovascular exercise. This approach maintains muscle-building stimulus while creating the metabolic demand necessary for fat oxidation.

Your fat burn muscle gain workout plan should prioritize compound movements that provide maximum muscle activation and calorie expenditure. Proper nutrition timing, especially consuming protein within two hours post-workout, supports muscle protein synthesis while maintaining fat loss. Adequate sleep and stress management ensure your body can effectively partition nutrients toward muscle building rather than fat storage.

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The Best Workout Plan to Lose Weight and Gain Muscle

Creating an effective workout plan requires balancing strength training with cardiovascular exercise for optimal body recomposition. The best workout to lose weight and gain muscle combines compound movements, progressive overload, and strategic cardio timing. This balanced approach ensures maximum muscle building while maintaining consistent fat loss throughout your transformation journey.

• Strength Training for Muscle Building forms the foundation of effective body recomposition through progressive overload and compound movements that stimulate maximum muscle growth while burning significant calories.
• Cardio Exercises for Fat Burning complement strength training by creating additional calorie deficit through HIIT and moderate-intensity sessions that preserve muscle mass while accelerating fat loss.
• Compound Movements for Maximum Results provide the greatest return on training investment by working multiple muscle groups simultaneously, increasing calorie burn and muscle-building stimulus per exercise session.

For those new to structured training, starting with warm up exercises for beginners ensures proper preparation and injury prevention.

The 12 Week Diet Plan for Lose Weight and Gain Muscle

A structured 12-week approach provides the timeframe needed to see significant body recomposition results. This plan gradually progresses training intensity while adjusting nutrition to support both muscle building and fat loss goals simultaneously.

Week	Training Focus	Calorie Deficit	Protein Intake	Cardio Frequency
1-3	Foundation Building	300 calories	1g/lb bodyweight	3x per week
4-6	Intensity Increase	400 calories	1.1g/lb bodyweight	4x per week
7-9	Peak Training	350 calories	1.2g/lb bodyweight	4x per week
10-12	Final Push	300 calories	1.1g/lb bodyweight	3x per week

Fat Burn and Muscle Gain Workout Plan (Weekly Schedule)

This comprehensive weekly schedule balances strength training with cardiovascular exercise for optimal body recomposition results. Each day targets specific muscle groups while maintaining overall training volume for continued progress and adaptation.

Day	Workout Type	Duration	Primary Focus	Recovery Time
Monday	Upper Body Strength	60 minutes	Chest, Back, Arms	24-48 hours
Tuesday	HIIT Cardio	30 minutes	Fat Burning	12-24 hours
Wednesday	Lower Body Strength	60 minutes	Legs, Glutes	24-48 hours
Thursday	Active Recovery	30 minutes	Mobility, Stretching	N/A
Friday	Full Body Circuit	45 minutes	Total Body	24-48 hours
Saturday	Steady Cardio	45 minutes	Endurance	12-24 hours
Sunday	Complete Rest	N/A	Recovery	N/A

For upper body focused days, incorporating chest and tricep workout with dumbbells can provide excellent muscle-building stimulus.

Tips for Workouts to Burn Fat and Gain Muscle

These practical tips will maximize the effectiveness of your best workout to lose weight and gain muscle routine. Implementing these strategies ensures you get the most from every training session while avoiding common pitfalls.

• Progressive Overload: Gradually increase weight, reps, or sets each week to continually challenge your muscles and promote growth
• Compound Focus: Prioritize exercises that work multiple muscle groups simultaneously for maximum calorie burn and muscle activation
• Rest Periods: Allow 48-72 hours between training the same muscle groups to ensure proper recovery and growth
• Form First: Perfect your technique before increasing weight to prevent injury and maximize muscle activation
• Consistency: Stick to your schedule for at least 8-12 weeks to see significant body recomposition results
• Track Progress: Record weights, reps, and measurements to monitor improvements and adjust your program accordingly

For women looking to tone their arms specifically, arm workouts with dumbbells women’s provides targeted exercises for lean muscle development. Those interested in comprehensive home training can explore bodybuilding exercises at home for muscle building without gym equipment.

Nutrition Tips to Support Your Burn Fat Gain Muscle Workout

Proper nutrition provides the foundation for successful body recomposition, supplying energy for workouts while providing building blocks for muscle growth. These evidence-based strategies optimize your results from the best workout to lose weight and gain muscle.

Nutrient	Daily Target	Timing	Food Sources	Benefits
Protein	1-1.2g per lb	Post-workout	Chicken, Fish, Eggs	Muscle building
Carbs	1-1.5g per lb	Pre/Post workout	Rice, Oats, Fruits	Energy for training
Fats	0.3-0.4g per lb	Away from workouts	Nuts, Oils, Avocado	Hormone production
Water	1 gallon	Throughout day	Water, Herbal teas	Hydration, recovery
Calories	BMR x 1.4-1.6	Spread evenly	Whole foods	Body recomposition

Understanding what is foam rolling can also aid in recovery and muscle maintenance between training sessions.

Common Mistakes to Avoid in Your Fat Burn Muscle Gain Workout Plan

Avoiding these common errors will accelerate your progress and prevent frustration with your best workout to lose weight and gain muscle results. Recognition and correction of these mistakes separates successful transformations from stalled progress.

• Too Much Cardio: Excessive cardio can interfere with muscle building and recovery, limiting body recomposition results
• Inadequate Protein: Insufficient protein intake prevents muscle growth and can lead to muscle loss during fat loss phases
• Inconsistent Training: Sporadic workout frequency doesn’t provide consistent stimulus needed for body recomposition changes
• Extreme Calorie Restriction: Severe calorie deficits can cause muscle loss and metabolic slowdown rather than fat loss
• Ignoring Recovery: Poor sleep and inadequate rest periods prevent muscle growth and fat loss adaptations
• No Progressive Overload: Using the same weights and reps prevents continued muscle growth and strength gains
• Impatience: Expecting rapid results leads to program hopping and prevents seeing long-term body composition changes

For those interested in bodyweight alternatives, exploring does calisthenics build muscle can provide insight into equipment-free muscle building options.

Conclusion

The best workout to lose weight and gain muscle requires combining strength training with strategic cardio, proper nutrition, and consistent effort. Body recomposition is achievable when you follow proven principles of progressive overload, adequate protein intake, and sufficient recovery time for optimal results.

If you’re just beginning your fitness journey, learning how to start calisthenics can provide an excellent foundation for building strength and muscle using bodyweight exercises. A comprehensive calisthenic workout plan can serve as an alternative approach to traditional gym-based routines for achieving body recomposition goals.

Want to master the calisthenics handstand and take your skills to the next level? Whether you’re a beginner or pushing advanced skills, ISC – Indian School of Calisthenics offers expert guidance to help you master bodyweight training. Visit us at SRPF Ground, NH8, Goregaon (E), Mumbai – 400065. For class schedules, personalized coaching, or more details, call +91 77159 53218. Train smart, move better, and unlock your back strength with ISC.

Best Workout to Lose Weight and Gain Muscle – FAQs