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

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.


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