Create a strategy to lose weight and to gain muscle mass with appropriate workout plans. Here you have some tips to help you get started.

I remember that about 10 years ago when I first attempted a come-back, someone asked me the killing question:

What is your goal: to lose weight or to gain muscle mass?

Unless you start the right way, with someone orienting you in the right direction, you will not be able to answer to it as I could not either.

#Plan each workout according to your #goals: lose weight or gain muscle mass. #BetterYou Click To Tweet

My return did not happen back then because of some health issues. However, the truth is, I did not know what to say. For me, it was obvious that everyone wanted to lose weight. There was absolutely nothing else to think of. And what was this “gain muscle mass” talk?!? I did not wish to become a bodybuilder…

Please note that I had already lifted weights before at the age of 19yo. At that time, I was also on a diet to ‘put on muscle’, but I was not even aware of that. The 10 years gap made me forget the whole process, though.

"Be Healthy and Live Fully." - Debbie Rodrigues

Why is this question so important?

The thing is that, depending on your goals, not only your workout plans change, but your diet and supplementation, change too. Because you will be training your body differently, it will need more, or less, of certain nutrients and vitamins to function properly and lead you to the desired results.

You will surely find experts (and I mean real experts, not bro science) who talk about doing the two things at the same time. Do I believe it is possible? Yes, I do. Can anyone achieve it quickly? I am not so sure about it.

Your #workout plans need to be in line with your #fitness goals. #BetterYou Click To Tweet

Similar to whom shows progress with IIFYM plans, those who have muscle maturity tend to have higher levels of success in building muscle and leaning down at the same time.

Unless their metabolism is damaged for whatever the reason, such athletes (professionals or amateurs), are real fat-burning machines on a daily basis. And when they add some cardio to their routine and keep their carb intake monitored, BOOM!

Become a better version of yourself!

Unless you have some genetic predisposition, things may not go that smooth when trying to do both at the same time. It is true that you can (and should) try, but be aware that it will take a lot of pre-work before finally being able to implement a stable and safe routine if you are new to it.

And before starting any physical activity, make sure you consult your health-care provider first.

Perfect Weather for running!

Building muscle mass

If you have never dared to enter the free weights room (this one goes mainly for the ladies), it is time to get over it. Personally, I have already gone through almost everything, but I am way too stubborn to let a spotter or a sexist take me away from my objective.


Read also these posts about muscle mass:


At the gym, lift as heavy as you can. If you have to start with 2lbs weight because that is all you can, so be it. However, do not get stuck with them. Remember the quote: Don’t lift weights lighter than your handbag. For the moms, think about your kid’s weight. You can carry them around, can’t you?

So why not lifting, at least, the same weight at the gym?

After an Easter Sunday Strength Training workout session.

For the guys, the tip is not lifting whatever weight you can unless your form is perfect. You may not feel it now, but no one can tell the damage bad posture can cause to your back and joints in the future.

Swinging dumbbells during curls will not make your biceps grow, but it may hurt your elbows seriously. Remember that you are at the gym for yourself. Leave the ego at the door. It is better to go ass to the grass with light weights than 3/4 squats with 100lbs.

Ladies, lift weights. Gentleman, leave the ego outside. #BetterYou #HolisticHealth #fitness Click To Tweet

Give cardio a break (at least in the beginning)

Depending on your fitness level, wait for one week up to two months to start doing cardio. Hard gainers should wait the longest. You do not want to blow your gains at any cost. And when I mention cardio, I am not suggesting that you become a battery bunny and spend hours on the treadmill.

Getting fit is the ultimate goal no matter. Becoming a toothpick is not an option. What you want is to get the blood flowing in your body and to strengthen your cardiovascular system. Steady cardio once a week is fine and if you need some extra burn, go for HIIT.

Why running? Because I love it!

All in all, make sure that you:

  • Log your exercises, meals, and progress (please see my blog “How you can make it work for you” for tips on ways to create your record);
  • Take your mood and energy levels into consideration by listening to your body. Did you have a stressful day? Did you sleep enough? Everything matters.

After a while, you will be able to see a pattern. It should be your guide for moving forward.

Become a better version of yourself!

These are a few tips I have been using for myself in my “Personal experiment“. Do you have other suggestions? Please let me know them. I would love hearing from you too.

Do you change your workout plans on a regular basis?


Read more about weight loss on my series:


Please check the list of link parties I join here.

How To Gain Muscle Mass And Lose Weight With Practical Tips.

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Debbie Rodrigues
Debbie Rodrigues is a Productivity Expert. She helps busy career women create a productive routine that fits their lifestyle. She does this through coaching, online courses and through the blog debbieinshape.com.