Ways & How

How to Lose Fat and Gain Muscle Fast

How to Lose Fat and Gain Muscle Fast

Obesity is an epidemic in the United States, with more than one-third of the country’s population considered obese, according to the Journal of American Medicine. Perhaps not surprisingly, several of the United States’ leading causes of death are weight-related conditions like heart disease, stroke, diabetes, and certain cancers. These conditions are altogether preventable with proper diet and an active lifestyle. If you would like to fully enjoy the benefits of a long, healthy life, and you are willing to put in the effort, here’s how to lose fat and gain muscle fast.

  1. Pile on the protein. Protein is essential to the body because it helps build muscle. During strength training, your body starts breaking down muscle as it shifts into a catabolic condition (loss of fat and skeletal muscle mass). Eating foods high in protein after working out also steers your body to turn into anabolic state, so it can begin rebuilding muscle. While it’s ideal to consume animal-sourced protein (as certain vitamins and minerals, like Vitamin B12, can only be derived from meat), there are other non-meat options if your lifestyle so dictates.



    ns are the best source of protein and fiber, so when you eat beans, you don’t just build tissue; you also stave off hunger pangs that could send you to the nearest calorie-laden food counter. If you are partial to animal protein, however, go for lean beef, which also brims with vitamin B12, iron, and zinc. White meats such as chicken and fish are also excellent protein sources.

  2. Consume enough complex carbohydrates. In the quest for losing fat fast, certain fad diets have come and gone that eschewed carbohydrates in favour of protein. This is not only unhealthy in the long run but is also detrimental to your health as fats burn on the tip of carbohydrates. Without a sufficient store, your body will not efficiently burn fat and will rob you of muscle tone since it will convert protein to glucose to power your cells (making you look haggard instead of toned when you lose weight).

  3. Ditch processed foods. Instead of going for healthy foods that offer vitamins and nutrients and bring genuine health benefits, people on the go tend to rely on processed foods. Processed foods do not help you lose fat or build muscle, but instead ply your body with undesirable substances, which, later on, translates to disease. Should you wish to indulge your taste buds, eat at least three ounces of protein several minutes before eating your comfort food (so it gets to your bloodstream first and efficiently burns empty calories) and detoxify afterwards.

  4. Balance your calorie intake. The number of calories you consume plays a very important role in your weight loss and muscle building journey. Too much, and you will cancel out the benefits of exercise; too little, and you will not have sufficient energy to perform exercises that build muscle. Your required calorie intake usually depends on your height, age, and gender. If you are unsure about making a few changes to your diet, consult your doctor. Your physician will not only recommend the best diet for losing fat and building muscle but also recommend your ideal weight (which you should aim for).

  5. Mix and match cardio exercises. You will only lose marginal fat and build miniscule muscles if you shy away from cardio. While moving about as frequently as possible helps, it is important to engage in a variety of cardio exercises to give your exercise regimen a boost. A variety of cardio activities likewise enhances your muscle-building efforts as your body will eventually plateau doing only certain routines. The following are considered cardio workouts that you can easily mix and match for more muscle-building punch: running, jogging, swimming, cycling, boxing, skipping, rowing, dancing, and weight-lifting.

  6. Maintain a healthy lifestyle. This equates to an umbrella of activities that support your diet and exercise. Sleep deprivation due to late-night parties, for example, can sabotage your effort to lose fat as your body copes with a lack of sleep by making you crave fats and sugars. Not drinking enough water, especially when you have helped yourself to excessive alcohol, will prevent your body from flushing out toxins and carrying out the metabolic processes that build muscles. So while you aim for a leaner and healthier you, also create a kind of lifestyle that will not sabotage your hard work.

There are no hard and fast rules on how to lose fat and gain muscle fast, but keeping disciplined enough to stick to these basic guidelines will eventually get you the sculpted physique you desire.

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