How To Lose Weight & Build Muscle

Losing weight and building muscle can be challenging, especially if you only have a few days a week to devote to training. However, with the right approach and dedication, it is possible to make progress towards these goals even with a limited training schedule.

Here are some tips on how to lose weight and build muscle while training just three days a week:

Focus on compound exercises: Compound exercises including squats, deadlifts, bench press, and rows. Adding these into your workouts will really amplify your body’s ability to burn fat whilst building muscle as these exercises work multiple muscle groups at once. These exercises are more efficient than isolation exercises, which only target one muscle group, because they burn more calories and stimulate more muscle growth.

Use high intensity interval training (HIIT): HIIT is a type of cardio that involves short bursts of intense exercise followed by periods of rest. HIIT is an effective way to burn fat and improve cardiovascular fitness in a short amount of time. You can incorporate HIIT into your weight training workouts by using exercises like kettlebell swings, burpees, or sprints. You can also use battleropes which are effective for HIIT workouts. Depending on your fitness levels, you can begin by doing 20 seconds of HIIT followed by 20 seconds rest. Repeat this 5x and work your way up to 30-40-50 seconds+

Incorporate strength training: In addition to compound exercises, you should also incorporate strength training into your workouts. This can be done using dumbbells, barbells, or bodyweight exercises. Strength training helps to build muscle and boost your metabolism, which can help you lose weight. To begin with, find a weight you are comfortable with and focus on completing 5 sets of 5 reps. With strength training, you should find you struggle to complete reps 4-5. If you are finding it easy to complete 4-5 reps…it’s time to up the weight. Remember however, you don’t want to go too heavy & cause injury. 

Eat a healthy, balanced diet: No matter how hard you train, if you don't eat a healthy, balanced diet, you won't see the results you want. Make sure you are getting enough protein to support muscle growth, and focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins. Avoid sugary drinks and snacks, and try to limit your intake of refined carbohydrates like white bread and pasta. Aim to drink 4-5 litres of water per day.

Stay consistent: To see progress, it's important to stick to your training and nutrition plan consistently. Therefore, remember to try to work out at the same time each day, and don't skip workouts or cheat on your diet. Also try to keep all sessions to a maximum of 45 minutes. This will maintain intensity and keep your motivation high. With consistent effort, you can lose weight and build muscle even with a limited training schedule. An easy way to get into your training regime is to begin by training on Monday, Wednesday & Friday., allowing for the remaining days for rest & recovery. As you progress with your training, you can increase the number of days you work out to 4-5 days.

In conclusion, losing weight and building muscle while training three days a week is possible with the right approach. Focus on compound exercises, incorporate HIIT and strength training, eat a healthy diet, and stay consistent with your workouts and nutrition. With dedication and hard work, you can achieve your fitness goals.