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Full Body Workout Guide: Fat Loss & Muscle Gain

Full Body Workout Guide: Fat Loss & Muscle Gain

Table of Contents



For anyone looking to start a full body workout regimen for fat loss and muscle gain, it can be a difficult task to find the perfect balance of exercise and nutrition to achieve your goals. This guide to full body workouts is designed to help you make the changes you need to maximize fat loss and muscle gain in the most time-efficient way possible.



Getting Started



To get started on the road to a leaner, stronger body, the first step is to develop a realistic plan based on your fitness goals. First and foremost, it’s important to set a reasonable schedule for your workouts. Consistency is key when it comes to making progress in your fitness journey. Aim to work out 3-4 times a week to start.



Next, decide which type of exercise is best for you. While full body workouts are great, they may not be the best option for everyone. If you have a specific muscle group that you want to focus on, consider doing a split routine where you focus on one muscle group each time.



The last step is to devise a nutrition plan. Eating healthy, nutrient-dense foods is essential for achieving fat loss and muscle gain. Aim to eat a balanced diet of proteins, carbohydrates, and fats, and make sure you are getting enough micronutrients as well. It’s also important to stay hydrated and get enough rest.



Workout Plans



Once you have your schedule and nutrition plan in place, it’s time to decide on which full body workout routine you want to do. Here are a few popular full body workout plans for fat loss and muscle gain:




  • Strength Training: Strength training is essential for building muscle and losing fat. Focus on compound exercises such as squats, deadlifts, and presses to get the most muscle activation and burn fat in the process. Aim for 4-5 sets of 8-12 repetitions for each exercise.

  • Bodyweight Exercises: Bodyweight exercises are a great way to get in shape without the need for equipment. Push-ups, pull-ups, burpees, and planks are all great exercises that can be done at home or in the gym. Aim for 3-4 sets of 10-15 repetitions for each exercise.

  • Interval Training: Interval training is a great way to burn fat while also building muscle. Alternate periods of intense exercise with periods of rest to maximize the burn and minimize the time needed to complete your workout. Aim to do 3-4 sets of 30-sec intervals for each exercise.



FAQ




  • How often should I be doing full body workouts?

    It is recommended to do full body workouts 3-4 times a week. Doing more than this can lead to overtraining and fatigue, which can hinder your results.

  • How many reps and sets should I do for each exercise?

    It depends on the type of exercise, but generally it is recommended to do 4-5 sets of 8-12 reps for strength training exercises, 3-4 sets of 10-15 reps for bodyweight exercises, and 3-4 sets of 30-sec intervals for interval training exercises.

  • Do I need to eat a specific diet to get the best results?

    Yes, it is important to eat a balanced diet of proteins, carbohydrates, and fats, and make sure you are getting enough micronutrients as well. It’s also important to stay hydrated and get enough rest.

How long should a full body workout last?

A full body workout should generally last approximately 45 minutes to an hour, depending on the intensity of the exercises.

How often should I switch up my full body workout routine to continue progress?

It really depends on your goals, level of fitness, and individual response to specific workouts. Generally, you will want to switch up your routine every 4 to 6 weeks to ensure that your body is continuously adapting and progressing. Having a plan of progression will ensure that you continue to progress safely and effectively.

What is the most effective way to warm up before a full body workout?

The most effective way to warm up before a full body workout is to do dynamic stretching. Dynamic stretching involves moving your muscles through a range of motion that gradually increases in intensity. This helps to improve flexibility and coordination, as well as reduce the risk of injury. Some examples of dynamic stretching include arm circles, walking lunges, and butt kicks. It is important to do dynamic stretches for 10 minutes or more before beginning a workout to ensure your muscles are properly prepared.

How many days a week should I do a full body workout?

You can do a full body workout 3 days a week, but it is important to give your body rest days in between the workouts to allow your muscles to recover. It is also important to keep the intensity of your workouts lower to avoid overtraining.

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