ere's a personalized workout plan tailored to your goals of losing weight and gaining muscle as
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a beginner male using resistance training combined with cardio.
## Workout Plan Overview
#
- **Duration**: 8 weeks
- **Frequency**: 4 days a week (2 days of resistance + 2 days of cardio)
- **Duration of Sessions**: 45-60 minutes
- **Rest Days**: 3 days, spread out for recovery.
### Weekly Schedule
* *Monday**: Resistance Training A
**Tuesday**: Cardio
**Wednesday**: Rest
**Thursday**: Resistance Training B
**Friday**: Cardio
**Saturday**: Rest
**Sunday**: Optional Active Recovery (e.g., light walking, yoga)
---
### Resistance Training Routine
* *Resistance Training A (Monday)**
1. **Warm-up**: 5-10 minutes of light cardio (e.g., brisk walking or cycling)
2. **Exercises** (3 sets of 10-12 reps):
- Squats
- Push-ups (modified if needed)
- Dumbbell Rows (using one dumbbell)
- Dumbbell Shoulder Press
- Plank (hold for 20-30 seconds)
3. **Cool Down**: Stretching for 5-10 minutes
* *Resistance Training B (Thursday)**
1. **Warm-up**: 5-10 minutes of light cardio
2. **Exercises** (3 sets of 10-12 reps):
- Lunges (bodyweight or dumbbells)
- Bench Press (or Dumbbell Press)
- Deadlifts (with dumbbells)
- Lat Pulldowns (if gym access is available)
- Bicycle Crunches (15-20 reps)
3. **Cool Down**: Stretching for 5-10 minutes
---
### Cardio Routine
* *Cardio (Tuesday & Friday)**
1. **Option 1**: Interval Training (30 minutes)
- 5-minute warm-up (light jog)
- 1-minute sprint followed by 2 minutes of walking/jogging (repeat 5-7 times)
- 5-minute cool-down (walking)
2. **Option 2**: Steady-State Cardio (45 minutes)
- Choose any activity: cycling, brisk walking, swimming, etc. Maintain a moderate intensity
where you can talk but not sing.
---
## Nutrition Tips
#
1. **Balanced Diet**: Focus on whole foods. Include lean proteins (chicken, fish, beans),
complex carbs (brown rice, quinoa, whole grains), and healthy fats (avocado, nuts).
2. **Hydration**: Aim for at least 8 cups (2 liters) of water a day, more if exercising intensely.
3. **Portion Control**: Monitor portion sizes to create a caloric deficit for weight loss while
ensuring adequate protein intake for muscle gain.
## Progress Tracking
#
- **Weekly Check-ins**: Monitor your weight and body measurements once a week.
- **Strength Improvements**: Keep a log of your lifting weights and aim to gradually increase
them as you become stronger.
## Rest and Recovery
#
- Ensure adequate sleep (7-9 hours) for recovery.
- Listen to your body; if you feel excessively fatigued, take an extra rest day.
## Final Note
#
- Always consult with a healthcare professional or certified trainer before starting any new
workout program, especially if you have pre-existing health conditions or concerns. Enjoy your
journey towards fitness!
