{"id":859005,"date":"2026-06-11T03:52:20","date_gmt":"2026-06-11T03:52:20","guid":{"rendered":"https:\/\/www.europesays.com\/us\/859005\/"},"modified":"2026-06-11T03:52:20","modified_gmt":"2026-06-11T03:52:20","slug":"want-to-build-muscle-and-lose-fat-at-the-same-time-start-with-oyinda-okunowos-4-week-plan","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/859005\/","title":{"rendered":"Want to build muscle and lose fat at the same time? Start with Oyinda Okunowo’s 4-week plan"},"content":{"rendered":"

Fitness can be way too serious,\u2019 says Oyinda Okunowo, the 28-year-old PT and fitness content creator, best known from your social feeds as Oyinda Fitness<\/a>. <\/p>\n

\u2018When you scroll online you\u2019re constantly bombarded with content telling you all the things you should and shouldn\u2019t do \u2013 drink more water, lift heavier<\/a>, don\u2019t eat after 8pm. It\u2019s exhausting. But if people come across my videos and it makes them laugh, it can make things feel that bit less intense. It helps people feel seen, rather than judged.\u2019<\/p>\n

It\u2019s exactly this attitude that has sent Oyinda\u2019s popularity skyrocketing since she began posting videos of herself training during lockdown. After investing in a \u00a315 tripod from Amazon, she decided to document her fitness journey<\/a> in the hope that it might inspire someone else\u2019s. <\/p>\n

But it was only once the world reopened and one of her followers approached her at the gym where she worked that she realised she was ready to make content creation her full-time role. \u2018I just had to bet on myself a little bit,\u2019 she says.<\/p>\n

That bet paid off. Five years on, more than a million tune in to her Instagram and TikTok content for her unique brand of relatable fitness content. \u2018I wanted people to see me as one of their mates, rather than an online personality,\u2019 she shares. \u2018But also to build a community where people feel part of something. I\u2019m not here to sell you loads of stuff on Instagram.\u2019<\/p>\n

This approachability is key, she says, pointing to the value in finding creators to follow with a story and aesthetic that matches your own. \u2018I\u2019ve got a body type where I\u2019ve never been skinny, and never will be \u2013 that\u2019s just the way I am. My advice is to follow people who are a similar body shape and size, otherwise you\u2019re chasing results that are never going to be possible for you genetically.\u2019<\/p>\n

Of course, finding relatable inspiration within the world of fitness isn\u2019t always easy. \u2018One of the reasons I started posting a lot in lockdown was that I couldn\u2019t see any Black, British influencers or athletes popping up on my feed,\u2019 says Oyinda. \u2018If I did, they were always American. I just thought, \u201cHow cool would it be if I could be one of those girls?\u201d If people could see me and think, \u201cOyinda does fitness, she\u2019s Black, or she\u2019s African-Nigerian like me,\u201d and that motivates them. I want to be representing them.\u2019<\/p>\n

Today, Oyinda isn\u2019t just representing women like her; she\u2019s also educating them on the role genetics can play when it comes to achieving your fitness goals. \u2018Yes, a deadlift<\/a> is a deadlift no matter who performs it, but when it comes to genetics, culture and background, there are things people don\u2019t take into consideration,\u2019 she explains. Among the messages that land in her inbox are pleas for advice on everything from how to care for hair during exercise<\/a> to the workout gear colours that will best suit black skin. <\/p>\n

Beyond advice, many of her followers arrive at her digital front door with a specific goal in mind; the same goal Oyinda started her own fitness journey to achieve. Body recomposition is the term used for building muscle and dropping body fat at the same time. And having transformed her own body, Oyinda\u2019s now known for being something of a recomposition master. <\/p>\n

\n

\u2018You can\u2019t change a habit that you\u2019ve had for years in a matter of weeks\u2019<\/p><\/blockquote>\n<\/blockquote>\n

With that in mind, we asked Oyinda to create a four-week plan for Women\u2019s Health COLLECTIVE members. Comprised of four workouts to be cycled across each week, with weekly progressions, it\u2019s designed to help anyone looking to kick-start their own body recomposition<\/a> journey. But that doesn\u2019t mean you can expect instant results. \u2018You can\u2019t change a habit that you\u2019ve had for years in a matter of weeks,\u2019 she shares, of why body recomposition takes time. <\/p>\n

How long exactly depends on everything from your nutrition to your underlying health, which is why your habits outside the gym are every bit as important. \u2018Good nutrition is essential to body recomposition,\u2019 says Oyinda, who\u2019s brutally honest about needing to plan her own meals with military precision. \u2018You need to know exactly what you\u2019re eating if you want to be in a calorie deficit<\/a> [burning more calories than you consume].\u2019<\/p>\n

And fitness and nutrition are only part of the puzzle. \u2018It\u2019s not just about food \u2013 hydration<\/a> is also important, as is getting the right amount of sleep and managing stress,\u2019 she notes, adding that the goal isn\u2019t to overwhelm you, but to create a routine that makes your workouts feel sustainable. Unsurprising advice from someone whose signature catchphrase is \u2018Never miss a Monday.\u2019 <\/p>\n

Ready to make that happen? Try Oyinda’s plan today:<\/p>\n

\"oyinda<\/p>\n

In this 4-week plan \u2013 created exclusively for <\/strong>Women\u2019s Health<\/strong> COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/strong><\/p>\n

Get the plan<\/a><\/strong>
<\/p>\n

\"Headshot<\/p>\n

\u00a0Georgie Lane-Godfrey (she\/her) is Features Director at Women’s Health UK, where she focuses on bringing you longer reads that explore the intersection between wellness and women\u2019s lifestyle. With 15 years of experience, Georgie has been published in titles such as Stylist, Glamour, Evening Standard and Marie Claire. Passionate about women\u2019s health and wellness, she\u2019s also a Level 3 qualified PT.
Find her on Instagram @Georgie Lane-Godfrey<\/a>\u00a0<\/p>\n