What are the best exercises for weight loss and muscle gain?

What are the best exercises for weight loss and muscle gain?

The best exercises for weight loss and muscle gain include a mix of strength training and cardio. Compound movements like squats, deadlifts, and bench presses are great for building muscle, while high-intensity interval training (HIIT) can help with fat loss.

How often should I do these exercises each week?

Aim for at least 3-4 days of strength training and 2-3 days of cardio each week. This balance will help you build muscle while also promoting fat loss.

Can you suggest a sample workout plan?

Sure! A sample plan could be:

• Day 1: Upper body strength (bench press, rows, shoulder press)
• Day 2: HIIT cardio (sprints, burpees)
• Day 3: Lower body strength (squats, lunges, deadlifts)
• Day 4: Steady-state cardio (jogging, cycling)
• Day 5: Full body strength (circuit training)
• Day 6: Rest or light activity
• Day 7: Optional cardio or flexibility training.

What should I eat to support my workouts?

Focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates. Foods like chicken, fish, quinoa, sweet potatoes, and plenty of vegetables will support your muscle gain and weight loss goals.