How To Lose Weight And Gain Muscle

Lose Weight And Gain MuscleMany men and women wish to lose fat and gain muscle at the same time. They want that lean, toned and chiseled look which is so hard to achieve.

While this is complex and tedious, it needs an understanding of the science of weight training and doing cardiovascular activity in the right intensity. You will have to optimally balance out both these things and eat an effective diet to gain muscle and lose fat at the same time. Here is a step by step method to do it.

Best Ways To Gain Muscle And Lose Weight 


In order to lose fat and gain muscle, you need to lose the fat by engaging in some form of cardio. Moderate cardio should be done 3-5 times a week along with sessions of high intensity cardio to get the results you want. Moderate, long duration cardio should be done on weight training days.

High Intensity Interval Training

High intensity cardio like sprinting for short bursts on the treadmill or road running should be done on non- weight training days.

High Intensity Interval Training

The more fat you have to lose, the more intensely you will have to work on your cardio to get rid of the fat. There is simply no other way out.

Weight Training

Building lean muscle means, you need to train with weights and lift heavy weights that challenge and force your muscles to change. More than the weights, the timing of the session is very important. Try to train late afternoon or early evening.
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This gives you enough time to feed your system with proteins and carbs before hitting the bed. Your diet should comprise of dense but lean protein and low carbs. Weight training later in the day also allows your body to burn calories even as you sleep in the night.

Duration For Weight Training And Exercises For Weight Training

Workout Schedule

The weight training should ideally be done 3-4 times a week for about 45 minutes. You should train heavy and do a combination of simple and compound movements to get the maximum from your workout. Your workout should be hard, heavy and intense and should cover your entire body.

Also Read

Lose Thigh Fat With Exercise
Exercises To Lose Belly Fat
Fat Burning Cardio Workout
Gain Muscle Without Weights Through Exercises


The diet aspect is one of the most crucial. You have to follow it very methodically and scientifically if you want to see results. On cardio days, eat a low calorie diet which should be 10x your body weight. You should aim for 50% proteins, 30% essential fats and 20% carbs. This will give you the necessary sustenance.

A High Calorie Diet

A high calorie diet will need to be consumed on weight training days. The calories consumed will be the same as mentioned for the cardio day. The only difference will be that they need to be consumed in a span of 6-8 hours and immediately after your workout session till bedtime.

High Calorie Diet

The main component of your diet will be carbs with very little of protein and fats.
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 This programme is designed to give you the fat busting and muscle gaining results that you aspire for. Make sure you follow through with the programme for at least a few weeks before you start to see results.
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This prevents you from getting demotivated.