How to Lose Fat and Gain Muscle – The Beginners Guide

Losing fat while gaining muscle is something that is sometimes difficult to do. Despite what some commercials may tell you, there’s no magic machine in the gym that will do both for you. This is also closely linked to the fundamentals of increasing your speed – if that is your goal. However, there are a few ways you can go about doing this if you want to shed some blubber and bulk up.

Now then, this seems like an almost improbable thing:

  • To gain muscle, you need to eat 2,500 extra calories.
  • To lose fat, meanwhile, you need to burn 3,500 extra calories.

So to gain a pound of muscle in two weeks, you would need to eat 180 extra calories daily, while if you wanted to burn a pound of fat, you need to burn 250 extra calories.

Creates a bit of a paradox, doesn’t it? It seems like a case of not having your cake and eating it too, but can you do both? Well, if you eat a good diet with lots of cardio and resistance training, it may be possible to lose fat and gain lean muscle all at the same time.

Whether your primary goal is to lose fat or to gain lean muscle, both will occur simultaneously if you are eating the right diet with the correct portions that consists of high protein, complex carbohydrates, healthy fats, and avoiding sugar. In addition to eating correctly 90% of the time, it is imperative that your training sessions include cardiovascular exercise and more importantly resistance training.lose fat and gain muscle

Training for Fitness

With resistance training, you’ll lose fat and gain lean muscle if you do it consistently. If your clothes start to loosen up, but your weight is the same, you’re doing both. This is because muscle weighs the same as fat, BUT One pound of muscle burns more calories than one pound of fat and if you’re aiming to lessen fat while building muscle, you cannot become scared by that number on the scale. Keep calm and weigh yourself once a week. Only worry if your clothes start to tighten.  That said, here’s how to lose fat and create muscle.

Lose Fat and Gain Muscle in Three Steps!

1. Do Heavy Lifting for Two Days
Heavy lifting essentially means that you’re doing heavy weights that have low repetitions. For instance, say you do four sets of five repetitions. Make sure one day is devoted to taking out the chest and back, and the second to your hamstrings, quadriceps, and glutes. This will build muscle in all these places. Remember, heavier weights than normal but with fewer repetitions – push it as far as you can.

2. Do Two Total Body Circuit Days
This will work out every muscle group, giving you little time to recover in between. These also include alternate muscle groups that are worked out with more repetitions with lighter weights. Every week, change the exercises for your particular muscle group so that you do not plateau. The intense total-body circuits stimulate human growth hormone and burn calories. HGH gives you proper metabolism and consumes protein to help gain muscle. This allows you to lose weight while gaining muscle.

3. A Day of Simple Endurance Training
The third one is ironically the easiest. All you need to do is a steady, low-intensity workout for an hour. An example of this could be as simple as taking a walk, or a casual bike ride. Obviously if your training is to a higher level generally, step it up a bit but still keep it low intensity for a long period. Enjoy it!

If you do all three of these in your workout regime, it will allow you to most likely burn some fat and build muscle. However, exercising is just half the battle. You need to have a great diet as well, or your body won’t be able to burn and gain to its fullest.  A few of these factors are listed below.

Protein and Calories

Counting calories can be difficult. How much do you really need each day? Well, if you’re trying to gain muscle and burn fat, there’s a simple formula. Just multiply your weight times 13. While this amount may seem a bit up there, you’ll need it for your workouts. It’s enough to build muscle, but little enough to lose fat. Not consuming enough will make you lose fat and muscle, not keeping you toned. You don’t want to be flabby, do you?

Now, how much protein do you need? A good rule is to have a gram of protein per pound of lean body mass, which is your weight minus fat. Look for your high protein food groups – chicken, fish, and other white meats are good sources of protein, as well as shakes. Make sure to divide your meals up so you have an even amount of protein each turn. After that, you should be on your way to a great body.

With that, you know the best method to lose fat while keeping a lean, toned build. This will allow you to look your best, all while getting rid of the unnecessary fat. However, as established earlier, remember that you shouldn’t rely on the scale. As long as you’re keeping inches off, don’t worry at the number on the scale. Instead, keep doing what you are doing and get that lean body that you deserve. With that, go and try out a few of these workouts!

Sam Crawford

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