The Down and Dirty on How to Gain Muscle While Losing Fat Fast

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So you’ve decided it’s time to lose those extra pounds – good for you! We thought it was time to share the down and dirty on how to gain muscle while losing fat fast!

These simple steps will have you leaner in no time at all.


1. Drink Away

Don’t get too excited. We’re not talking about beer, but rather water. If you’ve never really understood the importance of this clear, tasteless liquid it’s time you did. Every process in the body used water. You should drink at least a gallon a day. Take a bottle with you wherever you go. It detoxifies the body so that your organs run optimally and it fills you so you’ll eat less.

2. Be a Goal Setter

Until you actually set goals about how much body fat you wish to lose and how much muscle you want to gain, you’ll never actually take the first step needed to achieve your goal. Instead you’ll spend your days dreaming about what your body would look like and what life would be like if you were leaner, more muscular, and more toned. Set your goal and then put a plan into action and you’ll be successful.

3. Eat Small Meals

Rather than 3 large meals a day, you should eat 5 to 6 small meals consisting of moderate carbs, low fat, and high protein. This will keep your metabolism optimized and calories burning more efficiently. You should eat 50% of your calories from protein, 40% from carbs, and 10% from fats.

4. Turn Your 30 Minute Cardio Workout Into Two 15 Minute Workouts 4 Times a Week

Rather than doing a 30 minute cardio workout do two 15 minute cardio workouts. It’s easier to have an intense 15 minute cardio workout twice a day than a 30 minute session. Warm up for a couple of minutes and cool down for a couple of minutes leaving you with about 11 minutes of workout. You should only do cardio on the days you aren’t doing weight training.

5. Do Weight Training 3 Times a Week

Weight training builds muscle. Weight training doesn’t burn fat, but muscles will burn more calories to maintain the muscles. If you want to lose fat, simply make your weight training or resistance training a priority.

6. Calculate Your Calorie Needs

To lose body fat calculate your calorie needs. Then reduce your calorie intake or increase your calorie output. A good starting point is around 200 calories and never more than 500 calories or your body will go into starvation mode and store fat.

These six tips are a great way to gain muscle while losing fat fast.


Diet and Exercise (Free Download)

Primal Diet- What Is It And How It Helps

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Primal diet is the latest buzz all around as it offers great results without following any fad diet. The diet has become a lifestyle. It originated in the year 2009 when Mark Sisson created the Primal Blueprint. Since that time, the diet has grown to be a lifestyle.

More and more Mark studied about the ancestors, more he got to know that not just the lifestyle behavior but even diet contributes to a healthy life. Food that our ancestors consumed, the direct sunlight they received and the type of free movement they were engaged in helped them to develop their genome. While there has been a change in the world in the past 10,000 years, human genome has altered very less.

primal diet

In simple words, if you wish to have a good future, it is important to listen to and relate with the past. And this is where Primal Blueprint comes into limelight. They tell you not just how to eat in the way that it helps the genes and body to become efficient but even how to increase longevity of your life by saying goodbye to illness and diseases.

A typical primal diet

So, when it comes to knowing what to eat when on the primal diet, your typical day can start with a cup of black coffee with some scrambled egg, zucchini and spinach. Then you can have mid morning meal as some almonds and coconut. Later, your lunch can include mixed greens with olives, chicken, apples, sunflower seeds dressed with vinegar and olive oil. Your evening snack can be celery with almond butter or chopped cashews on it. At last, your typical primal dinner can have steak or broiled fish with sautéed broccoli and baked sweet potato.

While a lot of people have the notion in their mind that Primal eating is all about eating huge amounts of raw meat, it is not the case. Plants were also a big part of this diet just like they were a part of the ancestor’s diet.

Usually the darker green vegetables are denser when it comes to nutrient level. A nice example is kale and spinach, the two things that are packed with antioxidants and vitamins. As you lightly cook or steam these two veggies, you basically increase absorbability of minerals and nutrients.

Primal diet is not just following a diet, it even includes some physical activity. You can indulge yourself in some low level aerobic exercises for 2-4 hours every week. These may include hiking, walking, swimming or bike riding. Indeed low level activity is important in every way. Ideally, whenever possible, find some time and go out for some activity. The mixed effect of this will be a sort of increase when it comes to fat burning and capillary perfusion as well as integration of muscle flexibility and strength.

So following such a diet is surely a great addition to one’s lifestyle. It not just lets you be fit, it helps a great deal in being healthy and happy.


primal diet
The Paleo Blueprint – Shed Body Fat-Raise Energy- Stay Healthy for Life (FREE DOWNLOAD)

Exercise And Your Complexion

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As we all know and hear all the time, exercise can do a body good. It can help you to stay trim, tone muscles, and help to boost energy as well. What you probably don’t know, is the fact that exercise can actually help you achieve the complexion that you’ve always wanted.

It’s true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and nutrients. As well, the increased blood flow and circulation that come with working out will help to draw toxins out of the body and improve the condition of all your vital organs, including the epidermis.


A lot of people think that sweat can trigger acne flare ups. The fact is, sweating is great for any type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and will clean out the pores. As well, vigorous exercise can actually correct the hormonal imbalances that can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking, spinning, pilates, boxing, and such, will help to lessen the stress that you encounter on a daily basis and help to prevent stress related acne.

Keep in mind that exercise may not be a miracle cure for everything, as you may still experience breakouts from time to time although your acne will certainly be less severe and last for a much shorter time frame.

Exercise is also great for other skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all encounter. This is a common problem for may of us as we get older.

As we all get older, we start to lose collagen, which will make us look tired. As many of us don’t know, physical activity can actually help to promote the growth of collagen in your skin cells, which will plump up your facial skin and make you look younger and more vibrant.

If you are worried about wrinkles, you should consider relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up. What this means, is that your lines will appear less pronounced, helping to contribute to the youthful look that you are trying to achieve.

With exercise you can achieve a smaller waist, better muscle tone, softer skin, fewer blemishes, and an overall younger, more fresher look. If you’ve wanted to add or change to your complexion, you shouldn’t hesitate to exercise. Exercise will help you feel more alive as well as improve your body. All you need to do is take a little
bit of time out of your schedule to exercise – its as simple as that…

Your Brain and Your Diet (FREE DOWNLOAD)