How To Lose Weight And Gain Muscle
There are countless articles on how to lose fat and gain muscle – each of which may incorporate different workout regimens coupled with some type of diet plan. There is however, a common denominator in all of them – exercise combined with healthy eating habits = fitness.
Whether you’re looking to become the next Olympic bodybuilder or simply trying to be more fit, the basic principles are the same – the level of intensity is what differs.
In this article, we are going to examine the three components that provide the answer to the question, “How to lose fat and gain muscle” and yes, it is possible to do both at the same time. Remember, fat and muscle are two entirely different body parts and the old myth that muscle turns into fat or vice versa is just that – an old myth. One last thing, if you’re looking for the secret diet pill or diet fad, this is not for you. There is only one way to get lean and stay lean and that’s by living a healthy lifestyle. Whether you’re looking to lose 10 lbs or 100 lbs, you can do it but you must commit mentally.
The first step in learning how to lose weight and gain muscle is to change your diet and eating habits. For the purpose of this article, we’ll want to keep it simple so when it comes to proper nutrition and losing fat, remember these two things: 1) eat only foods that come from the earth naturally and 2) eat 5 to 6 small meals per day.
This may seem simplistic but a healthy diet is simple. Throw away all processed foods like chips, pretzels, sweets, soda and alcohol – almost everything in your pantry. Don’t eat fast foods and don’t eat sugar. Sugar or fructose is your number one secret enemy to losing weight and it is found nearly everywhere (Raisin Bran, wheat bread and soft drinks).
Step two in learning how to lose weight and gain muscle is exercise. Did you know that the more muscle a body has the faster it burns fat? The internet is full of exercise programs but two of our personal favorites are Vince Dle Montes "No Non-Sense Muscle Building" and Tom Venuto's "Burn The Fat". There is a bit of a sales pitch for people to purchase these programs but we reviewed them and can say from experience that it works and the newsletters are packed with great information that can be added into your workout regimen instantly. Again, for the purpose of this article, we want to keep it simple so when it comes to exercise, remember these two things: 1) do strength training exercises such as weight lifting and 2) do cardio.
Again, your fitness goals and current fitness level will determine the best exercise regimen in determining how to lose weight and gain muscle for your personal situation. Generally speaking however, a proper weight training program incorporates all the body parts such as chest, shoulders, arms, back, legs and core (your mid section). A beginner routine may incorporate 1 to 2 exercises for each body part 3 times per week say Monday, Wednesday and Friday whereas more advanced routines typically group certain complimentary body parts together on certain days with workouts stemming 5 to 6 days per week.
The right amount and type of cardio also varies depending on a person’s level of current fitness. For some, a 20 minute walk is the starting point while for others a three mile jog may be in order. The commonality is doing cardio for whatever level of proper intensity at least 3 times per week at an optimum heart rate for burning fat for 20 to 30 minutes.
Whether you’re a beginner or an experienced athlete, the key is to keep balance between strength training and cardio. Too much cardio and little to no weight training will compromise your muscle building efforts while too much weight training with little or no cardio will compromise your weight loss efforts.
So, how to lose weight and gain muscle – and keep it this way - can be accomplished by eating healthy foods combined with strength training and cardio exercise.