Muscle X TST 1700 A good gym workout plan varies from individual to individual and it relies on what you are after and what your goals are and if you're a male or female. Generally for weight control you would like to do less weight and higher reps and actually get that burn. You'd also need to do some kind of cardio and yoga or basic stretching. Finally, feed your muscles so that they are better able to help you, and so you can replace the muscle you are losing with your diet. There is no way around losing the muscle when you cut your food intake. It is inevitable. But that muscle can be replaced with good muscle, and the remaining muscle can grow stronger, to the point where the muscle is strong enough to fuel the body to burn the fat, instead of the muscle.