10 Helpful tips on how to lose weight and gain muscle
There are three main areas to concentrate on when you want to lose weight and gain muscle at the same time: diet, cardio and weight training. But, they have to be balanced. Too much cardio and you lose muscle, as well as fat. Too much food and you feed your muscles, but you also put on unwanted weight. If you are looking to lose excess fat and muscle at the same time, then read these ten tips on how you can do it:
1. How to lose weight and gain muscle? You can’t do this without working out
You won’t be able to achieve your goal without working out regularly, and that will be a mixture of strength training and cardio work. You achieve muscle gain by pushing yourself harder than you would do normally, so be prepared to put in some effort.
2. Balance your calories
Another great tip on how to lose weight and gain muscle is to remember that you are going to be working out hard, so you will need the calories to fuel all that effort. The precise number of calories that you will need, will depend on a number of factors, including your age, height and current weight. Look on online fitness sites and find a calorie calculator to get an accurate idea.
3. Eat more protein
Next tip on how to lose weight and gain muscle is to eat protein rich foods, both before and after a workout. Lean meat, fish and eggs are all good sources of protein, which will help you to build muscle mass, without building up fat.
4. Avoid processed foods
Processed foods will be your worst enemy. They are usually filled with fat, sugar, additives and much of the goodness will have been stripped away. Stick instead to fresh food, wherever you can, and you will have a better chance of losing weight and toning your muscles.
5. Don’t rely on supplements
Don’t be tempted by the pictures of super fit women on the bottles of supplements in some health shops. There is no real alternative to hard work and a good, health and balanced diet.
6. Limit carbohydrates
It is true that cutting carbohydrates will help you lose weight, but don’t forget that carbohydrates have an important role to play in muscle building and give you the fuel to power your workouts. Eat whole grain foods wherever you can, they will give you a longer term source of energy.
7. Limit cardio for 30 minutes a day, 3-4 days a week
Cardio work is important for toning your body and losing the unwanted weight, but you should keep it to 30 minutes max a day. Any more than that and your body will start to use your muscles as fuel for your exercise.
8. Make weight training a part of your workout
Another great tip on how to lose weight and gain muscle is to include regular weight training into your exercising routine. Weight training and resistance training are the best ways to build up muscles. Do strength training on alternate days only, so your body has a chance to recover in between, and don’t go overboard. You need to push yourself, but you don’t want to injure yourself.
9. Stay motivated
The best way to stay motivated is to set yourself some realistic goals and track your progress. The bathroom scales may not be the best way track of your progress, as you want to put some weight on your muscles. It’s better to track your progress on weights lifted and take photographs of yourself, so you can track the changes in your body shape.
10. Don’t expect overnight miracles
Don’t believe all the hype you can read in some magazines, this is not going to be an overnight change. You can, however, expect to see some changes in 5-8 weeks or so.
How to lose weight and gain muscle? Feel free to share your tips in the comment section below.