Hard work and determination are necessary to losing weight and building bulk.
It sounds tedious, yes, but if the goal is worthwhile and if you follow these steps, you won’t find it so wearisome.
If you want to learn how to lose fat and gain muscle successfully, read on.
1. Start Light
Avoid injury and permanent muscle damage by starting light.
When you’re just beginning your fitness routine, go easy on yourself. Your muscles, tendons, and ligaments will need time before they can accommodate more strenuous exercise.
Start with light weights and then gradually move on to heavier and heavier weights as your body builds its strength and endurance.
Start with simpler exercises and then move on to the more challenging exercises.
Don’t overexert yourself, (I know this from experience).
2. Watch What You Eat
Learning how to lose fat and gain muscle isn’t just about knowing the best exercises to perform or the best kind of workout for your specific fitness goal.
It’s also about learning what to eat and what not to eat to effectively manage your weight and achieve optimum overall health. More importantly, it’s also about exercising self-control and being determined about seeing a diet regimen through.
So, how to lose fat and gain muscle through your diet? Eat clean. Eliminate processed foods. Limit your alcohol intake. Eat lots of fruits, vegetables, lean meats, legumes, and nuts.
Take supplements to ensure you get your daily dose of essential vitamins and take fiber to help flush out toxins. Eat smaller, more frequent meals. Stay away from sugar and white flour.
3. Set Goals
It will be easier to stick to a fitness plan if you can clearly envision your goals.
- Keep a fitness journal.
- Make a list of objectives.
- How much weight do you want to lose?
- What are your target areas?
- What are the fitness challenges you wish to overcome?
Keep a reasonable timeline and consult it daily.
Mark the milestones and pitfalls, and write down how you feel about your fitness routine. The journal will serve as a daily goal reminder and as a morale booster whenever you feel too tired to go to the gym.
4. See Your Doctor
Before starting any kind of weight loss regimen or exercise program, consult your doctor.
Schedule a complete physical exam and have your blood pressure, heart rate, blood sugar, and cholesterol levels checked. Your doctor will interpret your test results and give you guidelines to follow during the course of your training and dieting.
This is particularly important if you have a pre-existing health condition (such as hypertension or diabetes) that might restrict your level of activity and your diet.
5. Eat More Lean Protein
Protein is the building block of muscles. If you want to gain muscle, you have to load up on protein.
This doesn’t mean scarfing down steaks and cheeseburgers at every opportunity though. Choose lean protein. Drink protein shakes. Eat lots of protein-rich vegetables like spinach and broccoli.
Replace white rice and potatoes with whole grains like quinoa and brown rice.
Eat lots of nuts and legumes.
Perform compound exercises like squats, pull-ups, bench presses, and overhead presses that develop strength and target muscle groups and multiple joints all at once.
You might also want to consider an inversion table.
7. Keep At It
Somewhere along the way, it will become hard to muster the enthusiasm you once had for working out.
Stick to it.
Remember that if you slack off and start skipping workouts, all your previous hard work will be wasted. If you’re getting bored with your routine, try a different one, but keep working out.
8. Don’t Overdo It
Muscles are built while they are at rest, not while you work out.
This is why if you want to know how to lose fat and gain muscle, you have to learn how to schedule your workouts such that there is ample time in between sessions for your muscles to rest and develop.
Work out just three to four times a week.
On the days when you don’t train, perform cardio exercises like jogging or running instead. This helps prevent injury and allows your muscles to really bulk up.
9. Do Full Body Workouts
In the beginning, do full body workouts to keep your body balanced.
If you don’t do this, you risk concentrating too much on one area of your body and ending up looking lopsided. Full body workouts are quick exercises that target every major muscle group.
10. Don’t Forget To Do Cardio
Last but not least: cardio. Strength and endurance exercises will help you gain muscle, but if you want to lose the fat, you have to do cardio exercises.
Run, jog, take a hike, get on a stationary bike or a treadmill, do hula hoops, do jumping jacks, jog in place.
There are a lot of cardio exercises you can do without having to hit the gym. Cardio is one of the best ways on how to lose fat and gain muscle.