Multiplying low-calorie diets that weaken the body and morale is not the best way to lose weight! Most weight-loss diets carried out without exercise are generally doomed to failure, as muscle loss is often higher than body fat loss. In fact, this type of diet is particularly counter-productive. On the other hand, following the best gym workout routine for weight loss —especially one that includes weight training—can be an invaluable asset, enabling you to burn fat more effectively while preserving lean muscle.
Originally a bodybuilding technique, weight-loss has now been democratized, even in the world of fitness! The aim is to lose body fat without reducing muscle mass. The bodybuilding-based technique requires a little more organization than a low-calorie diet.
On the other hand, it delivers longer-lasting results and preserves the body’s muscle mass, which is essential. With the right diet and training program, it’s possible to lose weight effectively through bodybuilding. In this way, you’ll lose more fat while preserving and even strengthening muscle!
Best Gym Workout Routine for Weight Loss : How to lose fat and keep your muscles?
Losing fat while preserving your muscles will require a certain amount of rigor in your diet and training. When it comes to weight-loss nutrition, the distribution of essential macronutrients (proteins, lipids and carbohydrates) must be carefully thought out so that the body can eliminate fat without muscles running out of calories and nutrients.
Weight training and muscle strengthening are ideal for weight loss!
In terms of training, bodybuilding is a sport perfectly suited to fat loss while preserving muscle mass. Weight training not only burns a lot of calories, but also increases your basal metabolic rate, i.e. the energy expended by the body to ensure vital functions such as heartbeat, nervous and immune system work and breathing in the absence of sustained physical activity.
This means that your body will consume more calories at rest, because the more muscle mass you build, the more energy it consumes.
The most suitable bodybuilding exercises for weight loss are poly-articular exercises. Muscle-building exercises for men and women are quite similar. They have the specificity of simultaneously stimulating several large muscle groups, and therefore generating greater caloric expenditure.
They include pull-ups, bench presses, deadlifts, walking lunges and jump squats. These exercises require a lot more energy than isolation exercises such as crunches. In addition to helping you lose weight more easily, weight training will also tone all the muscles in your body.
Best Gym Workout Routine for Weight Loss : What weight loss program should I adopt?
Eat well to lose weight without losing muscle
In bodybuilding, a weight-loss program starts with a diet adapted to weight loss. The aim is to gradually reduce carbohydrates and calories, without altering the intake of proteins and fats of high nutritional quality (omega 3, omega 9).
The recommended daily protein intake for bodybuilders is 2 grams of protein per kilo of body weight, and one gram of lipids per kilo of body weight. With these intakes, good hydration and a slightly low-calorie but balanced diet, you can lose between 300 g and 500 g per week. The reduction in carbohydrates should be gradually increased as you progress.
What’s the best type of workout for weight loss?
To help you lose weight, your workouts need to be intensive! The most effective sets are short ones with moderately heavy loads. 3 to 5 sets of 8 to 12 repetitions with 1 min 30 sec recovery between each set is an ideal format to help you lose weight while maintaining your muscle mass. To avoid exhausting yourself, a weight-loss workout should not exceed around 1 h 30. You’ll also need to invest sufficient time in post-exercise recovery.
Best Gym Workout Routine for Weight Loss : How often should I train to lose weight?
Training frequency should be adapted to your level of sporting experience and your weight-loss goal. In this respect, it’s important to start with a relatively moderate frequency and intensity, so that you can increase it as your results improve. Naturally, you’ll need to take into account the loss of energy caused by exercise in relation to your diet.
What’s more, starting slowly will prevent you from reaching a plateau of stagnation too quickly, from which you’ll find it hard to climb out. If you can no longer increase the intensity and frequency of your workouts without making progress, you’ll need to slow down and review your diet.
The first few weeks of a weight-loss program can be done with 3 workouts lasting between 60 and 75 minutes. Once you’re comfortable with this pace, you can move on to weeks with 4 and then 5 workouts lasting 45 to 75 minutes, depending on your state of fitness and physical condition.
Best Gym Workout Routine for Weight Loss : What are the best exercises ?
Some exercises are particularly good for weight loss, as they require a lot of energy. Here are a few examples. They should be adapted to your level of sporting experience and your results:
Skipping rope: this exercise trains coordination, cardio and endurance.
Burpees: they’re pretty hard to do if you’re not used to the exercise, but a simple set of 10 repetitions already burns a lot of calories
Push-ups: on your toes or knees, push-ups allow you to work numerous muscles at the same time, as well as your cardio.
Moving lunges: this exercise is best suited to weight loss. Lunges on the move work balance, coordination, strength and cardio all at the same time!
Pure cardio exercises (cycle, rowing machine…) can be added to all these exercises, but are by no means compulsory. You don’t have to include them in your workouts right from the start of your weight-loss program if you haven’t done them before. However, they will help you, especially if your weight is stagnating or if you’re struggling to reduce your calorie intake.
Cardio exercises allow you to expend energy in greater quantity over a longer exercise period and with less intensity. On the other hand, they should be done in addition to weight training, on days when you’re not training! Don’t push cardio training too hard, as this could increase muscle catabolism and lead to the muscle wasting you’re trying to avoid.
Best Gym Workout Routine for Weight Loss : Weight loss program with 3 workouts per week
There’s no such thing as a single weight-loss program. You can do a wide variety of exercises and workouts to suit your level and preferences. If you have a particular affection for cardio, it’s entirely possible to carry out a program based on high-intensity circuit training or HIIT.
What’s more, this type of circuit is easy to do at home, and requires no equipment. However, some HIIT exercises can only be performed on cardio equipment (cycle, step…). Conventional weight training sessions are best performed at the gym.
To start your weight-loss program for beginners, three strength training sessions a week are just right for you. And don’t be afraid to take up sports you enjoy as well: it’s important to enjoy yourself! Here’s a bodybuilding program you can follow to lose weight while maintaining your muscle mass.
You’ll see visible results within the first two weeks. Each workout should be preceded by a good warm-up. Remember to stretch after exercise and keep well hydrated. There are specific recommendations for slimming your thighs and losing belly fat.
Best Gym Workout Routine for Weight Loss : Week 1 – Session 1: Legs and pectorals
This workout targets hypertrophy of the leg and pectoral muscles. It can be composed of :
3 x 10 neck bar squats
3 x 10 straight-leg deadlifts with dumbbells
3 x 400 m run
3 x 25 push-ups
3 x 25 chest raises
Week 1 – Session 2: Shoulders and back
This exercise session will focus on hypertrophy of the back and shoulder muscles. It can consist of the following exercises:
3 x 10 dumbbell push-ups ;
3 x 12 dumbbell lateral raises;
3 x 12 dumbbell rear lateral raises;
5 x 10 burpees ;
5 x 15 chin-ups;
5 x 15 squat-shoulders with barbell.
Week 1 – Session 3: Full-body circuit training
This session is a circuit training session including multi-joint exercises. The aim is to perform the 6 exercises 4 times, alternating 30 seconds of effort and 30 seconds of rest. The circuit breaks down as follows
Pull-ups
Bench press
Military press
Squats
Jumping lunges
Deadlifts
Best Gym Workout Routine for Weight Loss : Week 2 – Session 1: Pectorals, triceps and legs
The aim of this workout is to stimulate hypertrophy of the pectorals, triceps and legs. The exercises are :
3 x 10 inclined barbell push-ups
3 x 12 dumbbell squats
3 x 10 front bars
5 x 15 front squats
5 x 15 kettlebell swings
Week 2 – Session 2: Special metabolic conditioning session
This workout will focus more on cardio. Each exercise is to be performed for 20 minutes with 4 minutes recovery between each:
50 double jump rope passes
25 jumping jacks
800 m run
Week 2 – Session 3: Back, biceps and cardio
The aim of this workout is to stimulate hypertrophy of the back and biceps muscles. It also involves some cardio exercises. Here are the exercises involved:
3 x 12 deadlifts
3 x 12 chin-ups
5 x 40 m cart push
5 x 40 m sprint
This exercise program can be easily extended. Simply start again from week 1, increasing the number of repetitions or the load. It’s essential to start with reasonable loads, then gradually increase them to avoid injury.
The loads used for each exercise should be between 65% and 75% of your maximum load. Sets do not need to be continued systematically to failure (except for hypertrophy). Ideally, you should be able to perform 2 to 3 extra reps at the end of each set to avoid total muscle exhaustion.
If you follow this program for a few weeks and combine it with a lean diet, you should soon see the fat melt away and your muscles take shape. The program can of course be adapted to suit your schedule and progress.
If the exercises are too difficult to perform and require long periods of rest, you can adapt them by lightening the loads, for example. Of course, your success will depend very much on how regularly you train.
It’s perfectly possible, and even recommended, to lose weight by following a bodybuilding program. With the right diet and sports program, you can lose weight while maintaining your muscle mass and physical condition. This type of program avoids many of the negative effects of low-calorie diets. Find out more in our article How to lose weight.
Losing weight with bodybuilding takes time and consistency!
The most important thing for losing weight while maintaining muscle mass is not to try to go too fast. Over-intensive training and insufficient calorie intake will inevitably lead to muscle wasting and an overall reduction in your fitness levels, with increased fatigue. Drying out takes time! Gradually reducing your carbohydrate intake and slowly increasing the intensity of your training is the best way to achieve lasting results without experiencing negative effects. Following the best gym workout routine for weight loss can help you strike the right balance between fat burning and muscle preservation.
On the other hand, it’s normal to feel a little more tired and stressed during a dry period. Don’t worry if your sporting performance dips a little. They’ll improve again as soon as your slimming program is over. Don’t hesitate to consult a qualified coach to help you set up your weight-loss program and avoid the most common mistakes.
