One of the most common fitness goals is to lose fat while building muscle – otherwise known as body recomposition. To help women achieve that, fitness coach and nutritionist Trish Koeslag shared three workouts to follow over an eight-week period.
‘I’d train three to four days a week, work through them in order, then start over,’ she said.
However, Koeslag stressed that the workouts alone won’t make you leaner. While strength training helps build and preserve muscle, looking noticeably leaner also requires losing body fat, which typically comes down to paying attention to your nutrition.
‘You have to be in a modest calorie deficit, and you have to eat enough protein to hold onto your muscle while you lose fat,’ she explained. ‘Anchor every meal with a real protein source and stay consistent.’
She also emphasised the importance of progressive overload.
‘Add a little weight or one or two reps every week or two,’ she said. ‘Same movements, getting stronger. That is what builds and holds the muscle that makes you look lean.’
As for cardio, Koeslag deliberately left it out.
‘Cardio burns some calories, but it does not build the shape that reads as lean. Muscle does.’
The 3-workout routine to build muscle and lose fatWorkout 1: Lower body
Hip thrust – 3 set of 8-10 reps
Romanian deadlift – 3 sets of 8-10 reps
Walking lunge – 3 sets of 10 reps per leg
Goblet squat – 3 sets of 10-12 reps
Workout 2: Upper body
Lat pulldown – 3 sets of 8 to 10
Seated cable row – 3 sets of 10
Dumbbell shoulder press – 3 sets of 8-10
Lateral raise – 3 sets of 12-15
Workout 3: Full body
Hack squat – 3 sets of 10
Dumbbell bench press – 3 sets of 10
Single-arm row – 3 sets of 10 per side
Step-ups – 3 sets of 10 per leg
How to do the movementsHip thrust
- Sit on the floor with your shoulder blades against a bench or step. If adding a dumbbell or a barbell, balance it on your hips
- Keeping your chin tucked in, push up through your hips to lift your bum off the floor
- Clench your bum at the top – your shoulders, hips and knees should be in a straight line, without an arch in your lower back
- Lower back down in a slow, controlled movement
Romanian deadlift
- Stand with feet hip-width apart, holding a pair of dumbbells in front of you, keeping them close to your thighs.
- Squeeze your shoulder blades together to keep your back straight, and create a slight bend at the knee. Suck your belly button into your spine to engage your core.
- Inhale, and hinge at the hips by focusing on sending your hips and bum back. Keep your bodyweight evenly distributed throughout your feet. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back and neutral spine. Keep the dumbbells close to your legs the entire time.
- Squeeze your glutes to drive back to the starting position. Lockout your hips, but don’t lean back or overextend.
Walking lunge
- Stand with your feet hip-width apart, your toes pointing forward, and holding dumbbells in your hands, arms hanging straight down. Engage your core by drawing your belly button up and in toward your ribcage.
- On an inhale, step your right foot forward about two feet, making sure to keep it aligned with your right hip. Redistribute your weight evenly throughout your foot.
- Slowly bend your right knee to lower your body to the floor. Pause when your right knee forms a 90-degree angle and your right thigh is parallel to the floor. Your left knee should be bent to roughly 90 degrees. Gently tap it on the ground.
- Exhale and engage your glutes and quads and press through your entire right foot to straighten your right leg. As you return to standing, allow your left foot to lift off the ground behind you, sweeping it forward to meet your right.
- Without allowing your left foot to touch the floor, take a step forward with your left foot and repeat the lunge on your left side.
Goblet squat
- Hold a dumbbell in front of your chest and stand with your feet slightly wider than shoulder-width apart, with your toes turned out slightly. Keep your elbows tucked beneath the weight.
- Keeping your weight in your heels, bend your knees and lower your hips back and down as if you’re about to sit in a chair.
- Brace your core as you descend, keeping your chest lifted and your shoulders back.
- Lower until your thighs are parallel to the floor, then pause briefly.
- Drive through your heels to return to the starting position, fully extending your hips and knees at the top.
Lat pulldown
- Sit at a lat-pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright.
- Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together.
- Pause, then slowly return to start.
Seated cable row
- Clip a ‘double D’ handle to the cable machine and sit down, placing your feet securely on the footplate. Keep your knees bent, maintain a slight arch in your lower back, and lift your chest with your shoulders drawn back. Grasp the handles with each hand, palms facing each other.
- Bring your shoulder blades together as you pull your elbows back and your hands towards your torso. Pause, then allow your arms to extend and return to the starting position.
Dumbbell shoulder press
- Stand with a dumbbell in each hand. Bend the elbows at 90 degrees with the dumbbells at ear level and palms facing forward.
- Now straighten your arms and press the dumbbells towards the ceiling, then return to the start.
Lateral raise
- Stand with feet shoulder-width apart with a dumbbell in each hand.
- Keep your shoulders relaxed and a slight bend in your knees.
- Lift the dumbbells out to your sides to shoulder height with a gentle bend in each elbow.
- Ensure your back is neutral, tailbone is tucked and your shoulders are away from your ears.
- Gradually lower the dumbbells to the starting position.
Hack squat
- Set up the machine with the appropriate weight, loading each side equally.
- Step into the machine by placing your back on the backrest and shoulders up against the shoulder pads.
- Position feet on the sled platform so they’re about hip-width distance (or desired stance) apart and grab handles located near shoulder pads.
- Push through your feet to fully extend hips and knees, then release safety pins. This is your starting position.
- Slowly lower into a squat until knees hit 90 degrees, then push through heels to press back to starting position.
Dumbbell bench press
- Lie on a flat bench, holding a pair of dumbbells over your chest so they’re nearly touching. Your hands should be facing forwards (knuckles facing your head, palms facing your toes).
- Slowly lower the dumbbells, pausing for one second at the bottom before you press the weights back up. Try to keep your shoulders and lats pushing down into the bench throughout.
Single-arm row
- Place one hand and the same-side knee on a bench. Your hand should be under your shoulder and your knee directly under your hip. Hold a dumbbell in the opposite hand and let your arm hang straight down.
- Draw the dumbbell towards your waist, keeping your elbow tucked into your side.
- Pause briefly before lowering with control.
Step-up
- Stand in front of a knee-height (or higher) box or bench, holding a dumbbell in each hand with your arms by your sides and palms facing your body.
- Place one foot on the box and drive through your heel to lift your body up, straightening your front leg. Keep your core engaged and your chest upright.
- Bring your other foot onto the box so you’re standing tall.
- Pause briefly, then step back down with the same leg you stepped up with, lowering with control. Bring the other foot down to return to the starting position.
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