"The Best Plan to Restart Your Gym Journey: Shedding Fat Without Bulking Up
Getting back into the gym after a hiatus can be both exciting and daunting. But what if your goal is to lose fat and not bulk up? Finding the right plan is crucial to achieving your fitness goals while prioritizing your health. In this blog post, we'll explore the challenges of restarting your gym journey, how it can affect your health and performance, and offer a detailed solution that Atlas Performance Training can provide.
Many people fear bulking up when returning to the gym. They worry that lifting weights will lead to unwanted muscle gain, making them look bigger rather than leaner. This fear can hinder their fitness journey and discourage them from even starting.
Achieving your goal of losing fat without bulking up requires a well-structured training schedule that combines resistance training and cardiovascular workouts, complemented by a balanced diet. In this 3-month training schedule, we'll outline a daily routine that alternates between resistance training and cardio to optimize your results. Additionally, we'll provide guidance on the best time for cardiovascular training, workout duration, nutrient-dense nutrition suggestions, and meal timing to support your fitness goals.
Month 1: Building a Foundation
Week 1-2:
Resistance Training Days (Monday, Wednesday, Friday):
Exercises: Compound movements (e.g., squats, deadlifts, bench press)
Sets/Reps: 3 sets of 8-10 reps
Rest between sets: 1-2 minutes
Cardiovascular Training Days (Tuesday, Thursday, Saturday):
Cardio Type: Low-intensity steady-state (LISS) cardio
Duration: 30-40 minutes
Best Time: Morning or early evening
Nutrition: Consume a small meal or snack 1-2 hours before cardio, focusing on complex carbs and lean protein. After cardio, have a protein-rich meal within an hour.
Month 2: Intensifying Workouts
Week 5-6:
Resistance Training Days:
Exercises: Compound and isolation exercises (e.g., lunges, bicep curls)
Sets/Reps: 4 sets of 8-10 reps
Rest between sets: 1-2 minutes
Cardiovascular Training Days:
Cardio Type: High-intensity interval training (HIIT)
Duration: 20-30 minutes (including warm-up and cool-down)
Best Time: Morning or late afternoon
Nutrition: Consume a small meal or snack 1-2 hours before HIIT. Afterward, have a protein and carb-rich meal within an hour to aid recovery.
Month 3: Fine-Tuning for Results
Week 9-10:
Resistance Training Days:
Exercises: Varied and challenging exercises (e.g., kettlebell swings, planks)
Sets/Reps: 4 sets of 8-12 reps
Rest between sets: 1-2 minutes
Cardiovascular Training Days:
Cardio Type: LISS or moderate-intensity steady-state (MISS) cardio
Duration: 40-50 minutes
Best Time: Anytime during the day
Nutrition: Consume a balanced meal 2-3 hours before cardio. After cardio, have a well-balanced meal to refuel and recover.
Week 11-12:
Resistance Training Days:
Exercises: Advanced variations (e.g., pistol squats, pull-ups)
Sets/Reps: 4 sets of 6-8 reps
Rest between sets: 1-2 minutes
Cardiovascular Training Days:
Cardio Type: HIIT cardio
Duration: 20-30 minutes
Best Time: Morning or early evening
Nutrition: Consume a small, balanced meal 1-2 hours before cardio, and have a protein-rich post-workout meal within an hour.
Nutrition Suggestions
Prioritize nutrient-dense foods such as lean proteins (chicken, fish, tofu), complex carbohydrates (quinoa, sweet potatoes, brown rice), and healthy fats (avocado, nuts, olive oil).
Maintain a balanced macronutrient ratio (40% carbs, 30% protein, 30% fats) for energy and muscle recovery.
Stay hydrated by drinking water throughout the day.
Control portion sizes to manage calorie intake.
Meal Timing
Pre-workout: Consume a light meal or snack 1-2 hours before exercise, focusing on carbs and protein for sustained energy.
Post-workout: Have a protein-rich meal within an hour of exercise to aid muscle recovery and repair.
This 3-month training schedule, combined with proper nutrition and meal timing, will help you achieve your goal of losing fat while maintaining lean muscle mass. Remember to adapt the schedule to your individual fitness level and consult with a healthcare professional before starting any new fitness or nutrition program. Atlas Performance Training is here to support you on your journey to a healthier, leaner you.
At Atlas Performance Training, we understand your concerns. Our approach emphasizes a balanced workout plan that includes both cardio and resistance training. This helps you shed fat while avoiding excessive muscle gain. We offer personalized workout routines tailored to your specific goals and body type. Our experienced trainers will guide you through proper form and techniques to ensure you get the results you desire.
We incorporate high-intensity interval training (HIIT) and functional exercises that boost your metabolism and promote fat loss. Nutrition is equally important, and our team will provide dietary guidance to complement your workouts. Together, we'll create a plan that aligns with your goals and ensures you reach them without bulking up.