<human>:  What type of fitness program should I follow if I want to lose weight and gain muscle?
<bot>: If you want to lose weight and gain muscle, you should consider following a program that combines both cardiovascular and strength training exercises. Cardio exercises such as running, swimming, and cycling will help burn calories and fat, while strength training exercises like squats, deadlifts, and bench press help to build and tone muscle. Make sure to choose a program that will challenge you and allow you to progress in terms of weight, repetitions, and intensity. Additionally, it is important to include adequate rest and nutrition in your fitness program for optimal results.