10 Tips to Lose Fat and Gain Muscle! - Fit Daily Magazine

Let’s put things into perspective. Gaining muscle and getting fit is a gradual process. Sure, there are quick fixes, but they won’t last long.What you want to do is build a solid foundation of proper eating habits, weight training, and cardio. Before you know it, you’ll have your beach body!

10 Tips to loose Fat and Gain Muscle!

Here are 10 Tips to Lose Fat and Gain Muscle!

1. Change up your cardio routine.

Doing the same cardio exercises every day gets boring. Also, your body adapts very quickly to cardio, and your fat loss will plateau. When you change the intensity, duration, and type of cardio, you increase fat loss and stimulate muscle growth. Mix it up! Use different machines, do some interval and sprint training, and add some high intensity cardio to the mix.

2. Eat more, not less!

Dieting is one of the worst things you can do to lose weight. When you diet, your metabolism slows down. Your body goes into survival mode and conserves energy. Now, this wouldn’t be a problem if your body burned fat for fuel. Unfortunately, the body prefers to use carbohydrates for fuel. So, when you diet, your body uses up your carbohydrate stores for energy, and you lose muscle. Now, when you eat more food, you build more muscle mass, and your body burns fat for fuel. To lose fat and gain muscle, you need to eat more calories. So, if your diet calls for 2000 calories, bump it up to 2500. Start with 250 calories per day, and increase it by 250 every week.

3. Eat more, not less!

Eating more food will cause weight gain, which will cause fat loss, which will cause muscle gain. Eating more food will also suppress your appetite. So, you won’t feel hungry and binge on junk food. Now, this doesn’t mean that you can eat whatever you want. Instead of drinking that soda, grab some fruit. Instead of eating a candy bar, grab a handful of nuts. Start adding more healthy foods to your diet. Eat more protein, fruits, vegetables, and healthy fats. Also, drink more water. You’ll feel fuller, and you’ll flush out toxins.

4. Lift heavy weights, not light weights!

People think lifting light weights will get them toned and lean. Wrong! Lifting light weights will not stimulate muscle growth. If you’re lifting light weights, you’re not challenging your muscles, and you won’t stimulate hypertrophy. Focus on compound exercises like squats, deadlifts, and bench presses. Use heavy weights, and do 3-5 reps. Don’t do too many reps. That’ll make you bulky.

5. Train different muscle groups.

If you want fast results, you need to train different muscle groups. If you train only one muscle group, you limit the amount of fat you burn. Muscles are made of protein, and muscle tissue is metabolically active. When you train, you break down muscle tissue. The body rebuilds it bigger and stronger. So, if you train one muscle group, you’ll burn fat, but you’ll lose muscle, too. Also, if you train only one muscle group, you’ll reduce blood flow to the area, which will limit muscle growth. Do compound exercises that work more than one muscle group. Do cardio and body weight exercises. Also, use different machines, and do interval training.

6. Sleep more, not less!

Lack of sleep is terrible for your health. It increases stress. You won’t be able to train properly, and you’ll eat more. When you don’t sleep enough, you disrupt the fat-burning process. Sleep for about 8 hours per night.

7. Eat more, not less!

You shouldn’t eat less when you’re trying to build muscle and lose fat. Your body needs calories to build muscle. Also, eating less will cause muscle loss. Eat about 5 small meals a day. Each meal should be about 300 calories. Your meals should include protein, healthy fats, and vegetables.

8. Lift weights 2-3 times per week.

Lifting weights stimulates protein synthesis, which causes muscle growth. Lifting weights also stimulates fat loss. However, you need to lift heavy weights for at least 2-3 times per week to see results. Lift weights 2-3 times per week, and do cardio and body weight exercises 3-5 times per week.

9. Eat more, not less!

Eating less calories when you’re trying to build muscle and lose fat is disastrous. When you eat fewer calories, you limit protein synthesis. Also, you’ll lose muscle, and not fat. Eat about 5 small meals a day. Each meal should be about 300 calories. Your meals should include protein, healthy fats, and vegetables.

10. Do cardio and weight training.

Lifting weights and cardio should be done on the same day. Cardio should be done 2-3 times per week, and weight training should be done 2-3 times per week. Cardio burns fat, and weight training stimulates muscle growth. So, doing cardio and weight training on the same day maximizes fat loss and muscle growth.
So, there you have it! 10 Tips to Lose Fat and Gain Muscle! If you enjoyed this article, please share it on social media. Also, leave your thoughts, questions, and comments below!