Your 24-Week

General outline of how a 24 weeks workout schedule could be structured to support both muscle gain and fat loss. Keep in mind that this is a sample and may need to be adjusted to suit your specific needs.

Phase 1: Building a Foundation  (1-6)
  • Strength Training: Focus on full-body strength training workouts three days per week, targeting major muscle groups with compound exercises (e.g., squats, deadlifts, bench press).
  • Cardiovascular Exercise: Include 30-45 minutes of moderate-intensity cardio (e.g., brisk walking, cycling, swimming) on non-strength training days for fat burning.
  • Rest and Recovery: Take one or two rest days per week to allow muscles to recover and prevent overtraining.
Phase 2: Increasing Intensity (6-12)
  • Strength Training: Continue with full-body workouts, but increase the intensity by adding weight or performing more challenging variations of exercises.
  • High-Intensity Interval Training (HIIT): ** Introduce HIIT workouts 2-3 times per week for fat loss and improved cardiovascular fitness. HIIT involves short bursts of intense exercise followed by short rest periods.
  • Cardiovascular Exercise: Maintain 30-45 minutes of moderate-intensity cardio on non-strength training days.
  • Rest and Recovery: Still take one or two rest days per week.
Phase 3: Shaping and Refining (12-18)
  • Strength Training: Transition to split workouts, targeting specific muscle groups on different days (e.g., legs, chest and triceps, back and biceps, shoulders).
  • Progressive Overload: Gradually increase weights and intensity to challenge muscles and promote muscle growth.
  • Incorporate Circuit Training: Combine strength and cardio exercises into circuit workouts to burn more calories and enhance fat loss.
  • Cardiovascular Exercise: Include 2-3 days of HIIT and 1-2 days of steady-state cardio to maintain fat-burning benefits.
  • Rest and Recovery: Continue with one or two rest days per week.
Phase 4: Final Push (18-24)
  • Strength Training: Focus on intense workouts to push beyond previous limits and maximize muscle gains.
  • Metabolic Conditioning: Incorporate metabolic conditioning workouts that combine strength and cardio elements for an efficient fat-burning and muscle-building effect.
  • HIIT and Cardio Variations: Introduce more challenging HIIT and cardio workouts to keep the body adapting and burning fat.
  • Rest and Recovery: Allow for adequate rest and recovery, especially in the final week leading up to the 100th day.

Remember to listen to your body throughout the challenge, adjust intensity as needed, and prioritize proper nutrition to support your goals. Additionally, consider incorporating stretching or yoga sessions to improve flexibility and reduce the risk of injury. It's essential to maintain consistency, dedication, and determination throughout the 100 days to achieve the best results.

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