Build muscle and lose fat [bodyrecomposition]
🔥 Body Recomposition Program – Burn Fat, Build Muscle in 30 Days 🔥
Welcome to your transformation! This 4-week body recomposition program is designed for beginners to intermediate fitness enthusiasts who want to lose stubborn fat and gain lean muscle mass—without extreme dieting or fancy equipment.
💡 What is Body Recomposition?
Body recomposition is the process of simultaneously burning fat and building muscle. Unlike traditional weight loss plans that only shrink your body, this plan helps you sculpt it.
📋 Quick Guidelines Before You Begin:
🥗 Nutrition: Eat a high-protein, balanced diet. Focus on whole foods—chicken, eggs, paneer, dal, brown rice, fruits, veggies, and healthy fats.
💧 Hydration: Drink at least 3 litres of water daily.
💤 Sleep: 7-8 hours of quality sleep is a must.
🚫 No crash diets or overtraining. Trust the process.
🗓️ 1-Month Workout Plan
Repeat each week’s structure for 4 weeks. Push yourself, but listen to your body.
✅ Weekday Schedule:
Day 1: Full Body Strength + HIIT
Bodyweight Squats – 3×15
Push-ups – 3×10 (Knee push-ups if needed)
Bent-over Rows (use dumbbells or bags) – 3×12
Plank – 3×30 sec
Finish with 10 mins HIIT (Jumping jacks, High knees)
Day 2: Active Recovery / Cardio
30–45 mins brisk walk / cycling / light jog
Stretching or yoga
Day 3: Upper Body Sculpt
Incline Push-ups – 3×12
Shoulder Taps – 3×20
Dumbbell Bicep Curls – 3×15
Triceps Dips (on chair) – 3×10
Plank to Push-up – 3×10
Day 4: Legs & Core Focus
Jump Squats – 3×12
Glute Bridge – 3×15
Lunges – 3×10 per leg
Russian Twists – 3×20
Leg Raises – 3×15
Day 5: Full Body Blast + Cardio Finish
Circuit: 3 Rounds
Burpees – 10
Mountain Climbers – 20
Push-ups – 12
Jump Squats – 15
10-minute fast-paced walk or jog
Day 6: Core & Stretch
Bicycle Crunch – 3×20
Plank – 3×45 sec
Heel Touches – 3×20
Lower Back Stretch + Hamstring Stretch
Day 7: Rest or Light Yoga
🥗 Basic Diet Tips (Indian Style)
Morning:
Soaked almonds, banana
Green tea / lemon water
Breakfast:
Oats + fruits / Paneer sandwich / Eggs & roti
Lunch:
Brown rice + dal + salad + sabzi / chicken / tofu
Evening Snack:
Sprouts / Boiled eggs / Roasted chana
Dinner:
Light roti + sabzi + curd
Or soup + paneer/tofu/chicken
Optional:
Protein shake (post workout)
📈 What to Expect:
🧠 Mental clarity
🔥 Visible fat loss in waist & belly
💪 Muscle tone in arms, chest, and legs
🏋️♂️ Higher energy and strength
🚀 Final Words:
This plan is sustainable, realistic, and 100% achievable. Stay consistent, eat well, and trust the process. You don’t need a gym—you need willpower and movement. Track your progress, take before-after pictures, and feel the change.