How to lose weight and build muscle. Training for a month from the fitness trainer Gabdullin.com scheduled by day.

How to lose weight and build muscle. Training for a month from the fitness trainer Gabdullin.com scheduled by day. I am happy to help you achieve your goals. Here is a sample monthly training plan. Each day we will cover in detail in the article:

Contents

1. Week 1
2. Week 2
3. Week 3
4. Week 4

Week 1

Monday — Cardio (running, jumping rope) + stretching

Tuesday — Upper body workout (push-ups, pull-ups, plank) + stretch

Wednesday — Cardio (bike, run, step) + stretch

Thursday — Lower Body Workout (Squats, Lunges, Calf Raises) + Stretch

Friday — Yoga or Pilates

Week 2

Monday — Interval cardio (running, jumping rope) + stretching

Tuesday — Upper body workout (incline push-ups, dumbbells, forearm plank) + stretch

Wednesday — Cardio (running, elliptical, step) + stretch

Thursday — Lower Body Workout (Dumbbell Squats, Side Lunges, «Beep») + Stretch

Friday — Yoga or Pilates

Week 3

Monday — Cardio (swimming, running, jump rope) + stretching

Tuesday — Upper body workout (multi-grip pull-ups, dips, plank with leg raises) + stretching

Wednesday — Cardio (running, dancing, step aerobics) + stretching

Thursday — Lower Body Workout (Single Leg Squats, Lunges with Dumbbells, Calf Raises with Dumbbells) + Stretch

Friday — Yoga or Pilates

Week 4

Monday — Interval cardio (running, jumping rope) + stretching

Tuesday — Upper body workout (incline push-ups, chin-ups, forearm plank) + stretch

Wednesday — Cardio (running, elliptical, step) + stretch

Thursday — Lower Body Workout (Dumbbell Squats, Side Lunges, «Beep») + Stretch

Friday — Yoga or Pilates

This training plan is tailored to your needs and abilities to help you reach your weight loss and muscle building goals. However, keep in mind that the results may vary depending on the individual characteristics of the organism and the level of physical fitness. It is important to listen to your body, do not forget about stretching and warm up before starting workouts. If you encounter difficulties or feelings of discomfort, it is recommended that you consult a professional fitness trainer to adjust the program. Good luck in achieving your goals!

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