Apr 15 2014

Can some please tell me how to gain muscle and lose fat?

In the matter of weight loss there is no end of advice, pills, potions and powders, each of which claim to be the latest and greatest thing. Can you gain muscle and lose fat? Of course, but before we get too far into the discussion you must understand there is no magic formula or shortcut. As long as you can understand, there will be some work involved and definite changes in lifestyle. Okay, now we can get into the nuts and bolts of the situation.

Cardio or Weights?

You will find there is quite a debate about whether cardiovascular exercise or weight lifting is better for losing fat. The truth is either of these activities can help you lose weight, but the speed and your look may vary depending on which exercise group you focus on. For instance:

Weight Lifting: there are two main purposes to lifting weight is building strength and creating muscle mass. Both of these purposes dovetail nicely with a desire to lose weight as muscle burns more calories than fat.
Cardio: Cardiovascular exercise will not build muscle, however it will burn the fat to reveal the muscle underneath.

So, at the end of the day, you can use either method for weight loss, but if you want to gain muscle and lose fat quickly, your best option is to combine the two disciplines.

How to Gain Muscle

If you are new to weight lifting and gaining muscle, it can all be a bit confusing. Where do you start? Should you use free weights or a weight machine? How often should you work out? These are just a few of the major questions asked by beginners.

The first thing you need to do is make a plan. Free weights and weight machines are comparable on many levels so the one you start with will have more to do with access than preference. In the beginning work with a trainer to determine the resistance level you need and number of repetitions. If you are trying to get started on your own, remember your weights should be enough that you can just complete the desired number of reps.

What you eat is important to your weight loss and muscle gain goals. When you are just starting out it is a good idea to learn the difference between complete and incomplete proteins. Protein is one of the main building blocks of muscle but when you are lifting, you want to focus on complete proteins such as those found in eggs, red meat and cheese. Protein also helps in your weight loss efforts as you feel more sated which means less chance of overeating.

Final Thoughts

If you want to gain muscle while losing weight, there are many ways to accomplish your goals. As you begin considering your options keep this in mind. Start your process by making a plan with small short-term goals as well as long-term goals, and then create a daily or weekly journal to measure your progress. Losing weight is not rocket science, but it may take you a few tries to find the best method for you.