Shape up – lose fat and get muscular
I recently received a request from a reader who wanted a complete training and diet programme to build a nice physique (not very big) and lose fat.
Here is a schedule to accomplish that goal.
Remember, this is not a serious muscle-building plan that may get you ripped or huge for a ‘Mr. India’ competition.
But, combined with the sample diet suggested here, it can help you to burn fat and display muscularity.
With diet plans tailor-made for each individual, it can also help to gain lean muscle that may command attention.
Note: The diet plan presented here is just to give you an idea of what a fat-loss schedule should look like.
Make changes according to your bodyweight and goals.
Refer to other stories on this blog to learn about diet.
Hanging Knee Raises 3×15
Barbell Lunges 3×15,12,10
Cross-bench Pullovers 3×15
Bench Press 4×15,12,10,8
Lateral Raises 3x 12,10,8
Bent Over Laterals 3x 15
Pressdowns 3 x 15,12,10
Twisting Crunches 3×15
One-arm Dumbbell Row 4×12,10,8,6
Seated Dumbbell Curls 3 x 15,12,10
Wrist Curls 3×15
Donkey Calf Raises 4×15,12,10,8
Cardio: 3-5 days a week 45 minutes
6 am: 30 gm whey protein, 1 glass skimmed milk
7 to 7.45 am: Cardio 3-5 days a week
8 am: 4 egg whites, 3 wheat dosas (with olive oil)
11 am: 3 egg whites, 1 apple
2 pm: 100 gm fish, 3 chappatis, vegetable salad, 1 multi-vitamin, multi-mineral capsule,
5 pm: 3 egg whites, 3 slices whole wheat bread, 1 glass skimmed milk, 500 mg vitamin C
6: 30 to 7: 30 pm: workout
Immediately after workout, 30 gm of whey, 1 banana
8: 30 pm: 100 gm chicken breast, vegetable salad, 1 glass skimmed milk
_ C. Lakshmi Kumar