How To Build Muscle And Lose Fat

Gaining muscle mass and losing fat are the twin objectives of any good fitness program. Building muscle and losing calories is easier if the workout is designed to ensure both. You can lose muscle and gain fat simultaneously by following a certain exercise.

There is no doubt that building muscle is possible through the right combination of diet and exercise, as is fat loss. There are some guidelines you can follow to build muscle and lose fat simultaneously.

These include the right diet and nutrition as well as a correct exercise plan. Building muscle mass and gaining muscle while losing fat is possible through careful adherence to a strict diet and exercise plan.

6 Building Muscle And Losing Fat

Shed The Calories

The first step towards gaining muscle mass and losing fat is to ensure that the calorie consumption is regulated. Fix the  amount of calories and ensure that you stick to it. Be more proactive in ensuring that your calorie intake is optimal for gaining muscle and losing fat.

Eat A Balanced Meal

Make sure you have healthy, nutritious food intake which is well balanced and comprises adequate carbohydrates, fats and proteins. For gaining muscle mass, you need to ingest about 1.

5 to 2 grams of protein for every kilogram of body weight.

You need to consume some amount of fat as fat soluble vitamins are crucial for gaining muscle mass.

You need to take protein supplements for gaining muscle mass.

Strength Training

Ensure that you do strength training to gain muscle mass. Lift heavyweights for fewer intervals and ensure that you bench press heavy weights in basic movements. Do bicep curls, leg raises and shoulder presses. Lift weights of higher denomination for a maximum of 8 to 12 repetitions. Strength training is optimal for  gaining muscle mass and increasing the size of your muscles.

Also Read

Top 5 Best Bodybuilding Exercises
How Eating Fat Burns Fat
Best Workout Plan To Lose Fat
Bodybuilding Tips To Lose Fat

Cardio Training

In order to lose weight, you need to undertake cardio training. Cardio training involves running, spinning, sprinting, cycling, jogging, walking and swimming.

Cardio exercises are great for increasing the rate at which calories are burnt. Cardio exercises are vital for losing weight rapidly.

Tips For Working Out

Make sure that you have plenty of rest and recovery as this can play a crucial role in healing muscles and ensuring muscle recovery and repair which is crucial for gaining muscle mass. Ensure that you have rest periods between sets and do high intensity interval training exercise. Staying well hydrated is a very important part of working out. There is no doubt that staying well nourished also props up your ability to be able to exercise at greater levels of intensity. See to it that you have a period of warm up before you exercise, as this significantly reduces the risk of energy and ensures that you have better reflexes during the workout session.


You also need to take supplements such as creatine. You need to take protein shakes and adequate carbohydrates before and after the workout. Take Omega 3 fatty acids as a supplement as this is great for ensuring that your muscles heal and recover.


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