How To Lose Fat And Gain Muscle

The question how to lose fat and gain muscle is something that most of us want to know the answer to. Me being one of them, since I started this weight loss blog. Losing fat and gaining muscle has been my ultimate goal, something that I am finding very hard to achieve. Most of the fitness gurus out there say that it can’t be done. You should choose one and concentrate on that, instead of trying to do both at once.

My main aim is to reduce my body fat percentage and at the moment this can only be achieved by losing body fat and gaining muscle. But this is turning out to be much more difficult than I first expected. Some weeks I’ve had some some success were my body fat percentage has dropped whilst gaining weight which means I gaining muscle whilst losing fat.

How to lose fat and gain muscle naturally can be achieved to a certain degree in my eyes. Let’s say you have got 20 pounds of fat to lose and 20 pounds of muscle to gain. I think you will find this a very hard thing to do in one cycle. I think losing 20 pounds of fat and gaining 10 pounds of muscle in one cycle is a much more obtainable task.  All you need to do then is go on a muscle building phase gain the 10 pounds of muscle slowly which will ensure that most of the weight that you are putting on is all lean muscle mass.

One thing that you must do when trying to lose fat and gain muscle is an exercise program than contains cardiovascular exercise and weight training. By lifting heavy weights in the 4 to 7 rep range you will break down the muscle tissue and allow your muscles to grow. The cardio exercise will help in burning fat. Some experts suggest long low intensity workouts are best for burning fat. But from my experience I have found high intensity interval training to work best. Because it burns more calories and really helps to speed up your metabolism which helps to burn even more calories following your workout.

If you have got a large amount of body fat to lose, I suggest you concentrate on losing the fat first. But this doesn’t mean that you can’t hold on to the muscle that you have already got on your body. The only way to know what type of weight you are losing. Is by taking your body fat percentage measurements each week. The quickest and easiest ways to do this is either with a set of body fat calipers or by investing a small amount of cash and buying a set of body fat scales. Personally I use scales to measure my bodyfat because I find using the calipers very tricky and fiddly, and every measurement I do all seems to be different to the last one I took.