Diet Solution - 3 Fat Loss Solutions To Burn Belly Fat

You're frustrated. You've tried countless diet solutions but nothing seems to work. Diet doctors and workout gurus have inundated you with crazy, and down right dangerous workouts and diets. These diets and workout solutions all promise miracle results in 10 days or less. You've seen the ads or possibly have tried the "kool aid" but nothing seemed to work. You did exactly what they said and 10 days later you're still in the same position you were before.

Not to worry I have 3 fat loss tips to help you discover the solution to belly fat once and for all. Don't worry doesn't involve a 10 day diet plan.

1. Solution #1 - I know you've probably heard it before - Strength training must be a major part of your fat loss solution. Strength training builds muscle which in turn elevates your metabolism, thereby burning more calories and burning more fat. You're probably asking what does having more muscle have to do with burning belly Fat? Well, it has everything to do with it. You see like I was saying more muscle Equals more calories burned - Right? That means less fat on your body therefore less Fat on your belly.

Solution #2 - This may seem a little weird but definitely works. Its cinnamon, who would have thought that something that tastes so good could burn belly fat Some of the benefits of cinnamon - controls blood sugar, helps maintain insulin sensitivity, and is a powerful anti- oxidant, plus tons of other benefits You see cinnamon doesn't burn belly fat directly such as by elevating metabolism rate, etc it does it indirectly.I already mentioned all the benefits of cinnamon, but the main contributor that will help you find a solution to belly fat is it's strong effect on maintaining blood sugar levels in your body.

Cinnamon can also increase insulin sensitivity, that means it's aiding your body in controlling blood sugar while also allowing your body to make less insulin.If your insulin levels are high you will definitely have more belly fat Just sprinkle cinnamon on foods such as yogurt, oatmeal, cottage cheese, smoothies or any other food you can think of. This can help help control blood sugar and insulin response which will help Keep energy levels on an even keel and control cravings decreasing belly fat.

Solution #3 Multi - Joint Movements - We've already discussed the importance of strength training as a solution to fat loss. Well multi joint movements takes it a step further. You see there are specific exercises that you can do to accelerate fat loss on your body, specifically belly fat.

The exercises that you do all burn calories but some exercises burn a lot more than others. The reason multi - joint movements burn more calories than others is there is more muscle involved in the exercise. For example performing a squat involves the quadriceps, hamstring, low back, and many other muscles. The bicep curl a single joint movement involves the biceps a much smaller muscle and only one muscle so far less calories burned. Other examples of multi- joint movements are deadlifts, barbell rows, lunges, etc. So if your goal is to burn as much fat as possible in your workouts multi- joint movements should be a part of your exercise routine.

There you have it, utilize these 3 workout and diet solutions to help burn the belly fat and aid you in living a longer, healthier, more energetic life.

11 Ways To Get A Flat Stomach

So you want to know how you can get a flat stomach fast? Well you have found the right article. I'm about to share some tips with you that's so easy you are not going to believe it! If you do exactly what I share with you, these are proven tips that works like magic.

1. Drink plenty of water. I know that you've heard this many times. Well it's simply because it's true! This is one tip you definitely won't to be sure to do.


2. Don't over fill your plate. When you do this you will usually try to eat all of it. So simply cut down on the portions you put on your plate.


3. Do at least 30 minutes of exercises a day. Be sure to make sure it's something that makes you work up a good sweat and speeds your heart rate up. Some examples are jogging, Zumba, or any type of dance exercise.


4. Quit with the junk foods. Why don't you substitute those chips and ice cream for some fruit or organic nuts. Junk foods really puts the weight on.


5. Eat your vegetables raw. Did you know that raw vegetables take longer to digest than cooked vegetables? Therefore you stay full longer and therefore eat less.


6. Wear a support garment. Did you know that muscles have a memory? Yes they do. You want to wear a garment that you can also work out in. Gets your desired results faster!


7. Get the proper amount of sleep. Not getting the proper rest really slows down your metabolism. If your food is not digesting at the right pace, how will you ever get a flat belly?


8. Eat fast digesting foods. I bet you didn't know that fruit is the fastest digesting food? Therefore, you might want to include lots of it in your diet.


9. Watch your posture. I know you may think that this is crazy. Well if you think about how some people just walk around with their head down and belly muscles hanging out and leaning forward, you could see why this matters.


10. Omit salt out of your diet. Did you know that salt causes fluid retention? This makes the mid section look bigger.


11. Eat enough carbs. If you don't eat enough, you won't have enough energy to follow any of these steps. Starving yourself is not the answer!

I'm sure you was expecting some much harder tips. Well, now you know how to get a flat stomach without much effort at all. You simply have to just make your mind up and do it! You now have no more excuses, so go on and start achieving your goal today.

5 Nutrition Mistakes To Avoid In Order To Burn Fat

Do you want to burn fat? Avoid these five nutrition mistakes:

Not eating enough

Many people interested in burning fat think that they should eat less in order to burn fat. This is untrue and will leave you feeling weak and unmotivated to exercise. If you want to burn fat you need to eat enough food.

All you have to do is to eat the same way your favorite body builder does. Some of the fat burning foods that you need to take include: whole grains, berries, and other foods that you know will improve your metabolism.

Eating at the wrong time

This is another common mistake made by most people. Carbs are one of the foods that many people don't eat at the right time.

For ideal results you should eat them on either side of your workout. This means that you should eat them before and after working out. This is to provide you with the energy that you need. Once you have eaten your carbs and proteins before and after working out you should ensure that the rest of the meals are proteins and fats.

Experts recommend that you shouldn't eat the foods randomly. The best way of going about it is having a timetable. To avoid confusion you should take five meals: breakfast, pre-workout, post-workout, lunch and dinner.

Skipping breakfast

While you need to have a caloric deficit for you to burn fat, you don't have to skip breakfast. Research studies have shown that skipping breakfast results to you binging later in the day which results to you eating the wrong foods which jeopardize your weight losing efforts. For ideal results you should take a meal with plenty of proteins and fat.

A breakfast with plenty of proteins and fats will not only increase your ability to burn fat by keeping your blood insulin levels low, but it will also prevent you from craving food during the day which leads to better eating habits.

Avoiding greens

Greens are not only important for your health, but they are also very beneficial in building muscle. For ideal results you should take greens with every meal that you take. If this is impossible, you should consider taking a juice. You can also prepare your own juice at home.

Over-relying on supplements

While supplements provide you with the nutrients that you need, you shouldn't over-rely on them. If you want to burn fat fast you need to take in whole foods.

Is It Possible To Build Muscle And Burn Fat At The Same Time?

There are many diet programs and exercises that claim you can build muscle and burn fat at the same time but is this really true? For the average person trying to build muscle and burn fat, they'll find that while they start to get results, it diminishes over time. The results are really short term and constantly trying to achieve both is near impossible.

Many programs promise muscle gain and fat loss but logically it doesn't work out. If you want to gain muscle, you have to eat more calories to build mass. But if you're trying to burn fat, eating more will prove to be counterproductive. So the whole idea of building muscles while losing fat really contradicts each other.

Many people who start an exercise program actually do build muscle and burn fat at the same time.

However, this is known as the newbie effect and their body is only responding to exercise for the time being. They start to burn calories while exercise and strength training will give them a better definition. However, the progress starts to diminish and following the same regime will not get them the results they're looking for.

Beginners who haven't engaged in any exercise will respond quickly because their body is not used to it. They think that it may be the best regime but it's only because their body is responding to the shock. Studies point that men who underwent a strength training and cardio regime lost around 8-10% body fat while increasing their muscles by 1-4%. Woman also experienced similar figures in fat loss and muscle gain.

Depending on what your goals are, you will either eat more calories or limit them. If your goal is to gain as much mass and muscle as possible, then you should focus on getting enough calories and protein to support your growth from strength training. On the other hand, if you are overweight and want to lose fat, you will want to limit your calories and focus more on cardio to burn as much fat as possible.

After you burn off all the excess fat, you can change your diet around to support muscle growth while limiting fat. Focus on eating more protein and limiting fats from your diet. If you don't want a lot of mass and prefer a muscular toned body, you will want to consume fewer calories than the first example where your goal is to gain as much mass and muscle a possible.

In conclusion, it is not possible to build muscle and burn fat in the long run. Many people experience this phenomenon and think that it is sustainable. The bottom line is that you will have to make changes to your diet and exercise program depending on the results you're looking for.

Eight Healthy Ways to Burn Fat and Build Muscle

There are many ways to be thin and muscular, but in order to be healthy as well, a balanced diet and exercise are essential. Many people believe that if they eat very little, they will burn more fat. This however is not true, when you don't eat enough your metabolism slows down, because your body thinks you're starving and it needs to make the most out of the fat that is already stored in it. Another thing that can happen if you don't eat enough is you can get gastritis. Gastritis is an irritation of the lining of the stomach, which can result in an ulcer and ultimately stomach cancer if it is not taken care of. Protein and Carbs are also essential if you wish to burn fat and build muscle. So now that we have covered the basics let's take a look a few tips:

1) Drink at least four cups of green tea a day (this does not count toward your minimum water consumption requirements which is about half a gallon a day). Green tea accelerates your metabolism, which in turn helps you burn more fat.

2) Do not exercise every single day, because your body needs time to recover and build muscle.

3) Exercise. To build muscle you must life weights. Men should use higher intensity and do less repetitions and women should use less intensity and do more repetitions. Cardio exercise (running, jogging, etc.) is important, but after 30 minutes you will start to burn muscle rather that fat. So limit your self to 30 minutes a day.

4) Sleep. In order for your whole body to function properly you need at least 7 to 8 hours of sleep. You should not consume food 3 to 4 hours prior to going to bed, because if you do your body will still be partially awake while it is digesting the food. You won't wake up refreshed and ready for your day if you do not follow this advice.

5) Protein Supplements. Protein helps you build muscle. The best time to take your protein supplement is right after working out.

6) Carbs. To avoid feeling light headed or dizzy, it is necessary to consume carbs before a workout. A granola bar, or slice of bread with peanut butter will do.

7) Do not use white sugar, bread, pasta, or rice. Wheat pasta, wheat rice, brown sugar and brown rice are acceptable, but should still be used in moderation. Wheat flour tortillas are also acceptable in small quantities.

8) Eat plenty of fruits and vegetables. You can eat them as much as you want with a few exceptions. Such fruits and vegetables as bananas and potatoes are healthy, but should be consumed in moderation to avoid weight gain.

Note: As you build muscle, your weight will increase, so don't pay so much attention to the scale. The weight you will gain will be pure muscle, not fat.

The wonderful thing about, combining exercise and a healthy diet, is that once you start building muscle, the muscle will in turn burn more fat! Follow the healthy diet and exercise tips above and soon you will be on your way to a thinner and more toned you!

15 Minutes Of Walking A Day Can Change Your Body !

Sedentary lifestyles and the physical inactivity lead to serious health issues.

However, you cannot find an excuse for not having at least 15 minutes every single day for exercising.

We recommend a simple form of walking that will provide amazing effects for your health and body. Namely, you need only 15 minutes daily to support your overall health.

Researchers at the University Hospital of Saint-Etienne, the University Hospital of Dijon, the University of Lyon, the Regional Center for Cancer Prevention and Jean Monnet University in France, all confirmed the effectiveness of this exercise.

One of these studies was published in the British Journal of Sports Medicine. It involved participants older than 60.

They had to exercise 15 minutes daily, and this lowered their risk of death by 22%, in comparison to participants who did not exercise at all. The study findings maintained that a 15-minute daily walk ‘will help you live longer’.

Media widely reported the results of these studies. Due to all this, doctors claim that you should do at least 150 minutes of moderate physical activity a week.

The benefits of walking as a low-impact exercise are numerous, including:

1. It prevents diabetes
2. Weight loss
3. Increases the levels of vitamin D
4. It relieves pain
5. Helps the prevention of colon cancer, breast cancer, and lung cancer
6. It supports heart health
7. It enhances mood

Therefore, give it a try and the effects will be notices really soon!

8 Ways To Reduce Side Fat, And They’re All Super Easy

Love handles are notorious for being almost impossible to burn off. We attack them again and again with classic stomach crunches, but they continue staring us right in the face, laughing at your despair. If a million crunches don’t take away these hated fat zones, what will? In a recent Huffington Post article, Kyla Gagnon, a British Columbia-based fitness trainer details some scientifically-proven ways to incinerate those pesky love handles, once and for all.

You have to see this list of 8 proven ways to tighten up those oblique abs, the muscles being hidden by your handles.

SHARE this article with everyone on Facebook because, whether you know it or not, most of your friends want these tips too.

You’ve Likely Done Tons Of Standard Crunches…

…And The Love Handles Still Grace Your Figure.

Here are some incredibly simple ways to shed that side fat.

1. Bicycle Crunches!

This modified crunch targets the sides of your abdominals better, the same place that those handles sit.

2. Side Plank Dips

This is a variant of the plank that will make your core burn like crazy. Put your arm at a 90-degree angle (alternate between left and right side). Dip your hip 10-12 times on one side and then switch.

3. Standard Plank

Again, keep your arms at a 90-degree angle, with your legs and back completely straight. Hold this position for 30 seconds at a time, with rest periods in between.

4. Stability Ball Plank

Again, very similar to the standard plank, the stability ball plank involves raising your legs up behind you. By combining the plank moves above, you will target all of the necessary abdominal muscles needed to burn love handles.

5. Cut 100 Calories At A Time, Here And There.

Ultimately, cutting down on extra calories is going to help in your battle against love handles as well. There are some really simple ways to cut this amount of calories:
– Cut the coffee creamer!
– Remove fries from your diet
– Ditch the daily pop (or cut down to one from the two that you likely have during the day)

6. Remove Refined Sugars From Your Diet.

There are enough amazingly delicious foods to eat that are naturally sweet, like fruits and vegetables. Your body can handle these natural sugars better and is less likely to store them as fat compared to refined sugars.

7. Fat Is Phat.

Eat healthy fats. Fish and nuts are a great source! A huge portion of your daily caloric intake should be from healthy fats (roughly 30%).

8. If Possible, Stand Up To Work!

A sedentary lifestyle is hard to avoid when we are forced to sit for hours at a time at work. If your boss allows it, try to incorporate standing desks into your workspace, both at home and at work. You will burn more calories by standing, and you will regularly be using stabilizer muscles.

Bam, And This Is You For The Summer 

SHARE this article with your Facebook friends; they will appreciate losing those love handles this summer

Coconut Oil Is Surprisingly Good Fat

Don't be afraid to use coconut oil once in a while. For a long time it was wrongly associated with many of the "bad" saturated fats, and was unfairly accused of being potential cause of increased cholesterol levels and increased risk for heart disease. But the opposite is actually true, as it's been shown to lower cholesterol and support a healthy heart.

Coconut oil has been consumed in the tropics for thousands of years. It was once prevalent in western countries, including the United States; popular cookbooks advertised it at the nineteenth century. With a long shelf life and a melting point of 76 degrees Fahrenheit, it was a favorite in the baking industry. But a negative campaign against saturated fats in general-and the tropical oils in particular-led most food manufacturers to abandon coconut oil in favor of the polyunsaturated oils that come from the main cash crops in the United States, particularly soy.

The attitude toward coconut has shifted now that studies prove just how beneficial soil can be. Studies of native diets show that indigenous populations are generally in good health, and don't suffer from many of the modern diseases that plague western nations. In fact people who live in tropical climates and have a diet high in coconut oil less heart disease, cancer, and colon disorders.

Current studies toward coconut have shifted now that studies prove just how beneficial this oil can be. Studies of native diets show that indigenous populations are generally in good health, and don't suffer from many of the modern diseases that plague western nations. In fact, people who live in tropical climates and have a diet high in coconut oil have less heart disease, cancer, and colon disorders.

Current studies of this oil show that it can have anticancer, antimicrobial, and antiviral effects. It may reduce cholesterol and stimulate your thyroid to support your efforts at weight loss. The secret to coconut oil's germ-fighting characteristics is lauric acid, the most prevalent fatty acid found in the oil. Lauric acid is also prominent in the saturated fat o human breast milk, giving vital immune-building properties during a child's stage of life. Except for human breast milk, nature's most abundant source of lauric acid is coconut oil.

In the 1940s farmers tried using coconut oil to fatten their animals but discovered that it made the animals lean and active and increased their appetite. Oops! The farmers then tried an antithyroid drug, which made the livestock fat with less food but was found to be a cancer-causing agent. By the late 1940s, farmers noticed that the same antithyroid effect could be achieved by simply feeding animals' soybeans and corn.

Drink The Beverage For 7 Days And Lose Up To 5 Pounds!

It’s definitely quite easy to gain weight, but relatively pretty hard to shed those excessive pounds easily. Many people try to execute one or the other way out to lose weight, but all goes in vain sometimes. It typically requires a lot of perseverance and willpower, and on top of it, you need to focus on your regular calorie intake, as well as, hit the gym quite regularly.

Nevertheless, sometimes the right permutation and combination of components can be more effective for your weight loss objectives. However, if the situation is somewhat like that you are time-bound due to one or other reason and don’t have enough time in hand to follow strict dietary and workout regimes, the technique we vouch for here is all you need to burn the excessive fat. It requires only a couple days to do that with the use of some kitchen ingredients, and best of all, it thaws out your extra pounds when you’re fast asleep. This groundwork method is as simple.

All the ingredients you require to achieve your goals:
2 tablespoon of raw organic honey
1 tablespoon of cinnamon powder
Near about 250ml water

How to prepare the magic drink:

First, you need to boil the water first. After that, you need to take ground cinnamon or the crush the cinnamon stick and pour the hot water on the cinnamon and leave it for a while for the mixture to cool down and after that add some drops of raw honey. One thing that you need to bear in mind is that you should never add honey to hot brews as the heat tends to destroy its nutrients.

You need to divide this drink into two halves and drink half of it before being in the land of Nod and the remaining half in the morning when you rise and shine, but before breakfast (you need to have it empty stomach). Within a week time only, you will start experiencing the real change.

Lose Belly Fat And Get Six Pack Abs With 4 Simple Steps

Stubborn belly fat is a very annoying problem. Not only does it look unpleasant, it can also lead to serious health problems such as coronary heart disease, diabetes, and high blood pressure. If you want to get rid of all that ugly belly fat and shape up your abdominal muscles, you can try following the steps below:

1. Do low intensity workouts on a daily basis 

Excess fat in men tends to concentrate in the abdominal area, while women tend to collect extra fat around the hips and thighs. To lose those extra calories, you need to exercise. However, you don't necessarily have to do heavy workouts in order to slim down. Since high intensity exercises require more time off between exercises, they are less effective for burning calories and fat. The best way to lose belly fat is by doing low intensity aerobics such as speed walking or jogging. If you are not keen on exercising outdoors, you can go to the gym and use the treadmill or the stationary bike. It would be better if you have those equipments at home, so you can exercise any time you like. You should do low intensity aerobics as often as you can, preferably every day.

2. Shape up your abs 

You can get six pack abs by performing weighted crunches. Gradually increase the weight to train the abdominal muscles. In order to do this workout, you will need to use a weighted crunch machine. Lie on your back with the handle of the pulley right behind your head. Hold the handle and pull. When pulling, use your abdominal muscles to raise your shoulder and upper torso from the floor. For an effective workout, make sure the weight you use is heavy enough that you can lift it at least eight times, and not more than twelve times. If you insist on increasing the weight, increase it until you can only statically contract your abs for five seconds. Try to increase the weight by 10% percent every time you do this exercise.

3. Widen your upper body 

You can disguise your wide belly by widening your upper body. You can shape up your abs and ad size to your torso so that the desirable V-shaped upper body can be achieved. Cable lat pull-down is the most effective exercise to achieve this.

4. Take regular measurements 

You don't have to check your body weight with a weighing scale every day, it will only depress you. Instead, measure the width of your midsection using a measuring tape and your body fat percentage once a week. Even the slightest improvements in your body measurements will motivate you to achieve your goals to lose belly fat and get six pack abs.

How To Reduce Man Breasts Effectively

Every man wants to look great in their appearance just like ladies. Lots of men are plagued with the problem of how to reduce man breasts effectively. They want to know the natural means of reducing their breasts so that they will be a little bit manly in their looks. They do not want to resort to surgery in reducing their breasts because of its price. Surgery is very expensive and men want to find the effective ways of reducing breast in the natural way. Surgery may not be the best way in reducing man's breasts and it may lead to complications later on. The surgery for man's reduction breasts must only be done as the last resort after other methods do not work for them anymore.

There are many factors that will certainly help man to reduce their breasts sizes in the right direction. These are just the natural means of having a man's breasts reduction which are not complicated and do not require you to pay any amount of money.

The first thing that will certainly help reduce man breasts effectively is thorough exercises. Good exercises like running or jogging are one of the best exercises to help. Another is the push up for fifty times. This will involve the hands and feet to work properly by putting your hands and feet on the ground and try to push your body up. This must be done fifty times or more to have a great result. These exercises will not only reduce your breasts but they will also make your body strong as well as healthy and fit.

Another way that is very effective to reduce man breasts is through proper dieting. Eating the right kind of foods will certainly help in one way or the other. Eating more on fruits and vegetables will reduce some fats in the body. Oversized breasts in men have great amount of fats that must be burn out to have a great looking breast. Aside from fruits and vegetables the other foods that are great for all amen are those that are rich in fibers like oats and wheat. Just observe and follow the right diet and you will certainly have a reduced breasts in the process.

The right means also to have a firmer and flatter chest is by losing weight. You can do this by just some exercise and eating only the right kind of foods. Lessen your intake of red meats and other cholesterol rich foods. Avoid fatty foods and those that have carbohydrates and you can see the difference in your body.

The above things must be observe and done properly so that you will have a great chest appearance and have a healthier body. These natural ways are very effective to reduce man breasts and has no complications in following them. There will be no problem that you will encounter if you follow them. These are just simple means of helping any man to have a great looking chest. The above mentioned things are great in solving any over sized man's breasts.

How Do You Lose Weight From Fat and Build Muscle? The Role of Testosterone

You are overweight with excess fat and are asking "how do you lose weight?" In order to achieve the best results, you should focus on losing fat while building muscle at the same time. How to lose the fat and build muscle is not hard to figure out, but takes work and dedication. You need to consider the effects of your testosterone levels on fat loss and muscle-building. Considering the following three factors to boost your testosterone levels naturally and help you in how to lose the fat.

1) Foods you eat:

This one might seem like a no-brainer, but you'd be surprised at how many people get it wrong. How do you lose weight and build muscle? Certainly not by eating junk food. How do you lose weight and build muscle? Not by dehydrating yourself and eating irregularly. How do you lose weight and build muscle? Not by burning less calories than you take in. Doing cardio is the way how to lose the fat. To fuel this cardio, you use some of the fat in your body as a source of power, but you still need a certain amount of carbs so you don't run into deficiency. You also need to eat vegetables and fruits that will provide you with needed vitamins and minerals. For muscle-building, you need to eat enough protein to help your body build those new muscles.

2) Your mood:

When you are emotionally stressed your body secretes more stress hormones like adrenaline and cortisol which contribute to catabolic activity by storing fat and consuming muscle tissue. You need to avoid stress by acquiring a positive outlook, which will help reduce those catabolic hormones and preserve your muscles. How do you lose weight from fat and maximize muscle building? Don't get stressed out and take it easy.

3) How you work out:

The way you work out is directly related to the levels of testosterone in your body. According to multiple studies, levels of testosterone become highest with short and intense exercise sessions that are between 45 minutes to an hour. This is in line with other findings that mention rising levels of muscle-consuming cortisol after about 45 minutes of activity - certainly not the way how to lose the fat and maintain your muscle mass. So how do you lose weight of fat and build muscle? Keep your workouts intense and short, under an hour in duration, to avoid catabolic effects of cortisol production.

Diet to Cut Fat and Boost Metabolism

The Evident Struggle to Lose Body Fat

A friend of mine told me that now that he was in his late thirties, he couldn't lose any weight. He said that he went on a strict diet of eating nothing but chicken breasts and salads, as well as drinking green tea and mineral water. And after the first two weeks were over, he just gave up, because he only lost 1 pound. "At the rate that I'm going", he said, "It'll take me over a year for me to lose the 30 pounds of weight that's been bothering me".

But if only he had kept to his diet...

Whenever I give advice about dieting, I always tell them that "the first 2 weeks are like a runway..." And once you've reached the end of the runway (after 2 weeks) your body will adjust, and switch into "fat burning mode". Your body will in "fat storing mode" if you don't exercise regularly. And also... your body needs to be in a "semi-fasted" state (which is basically eating less). It'll take a while for all of the carbohydrates to exit your body. A low-carb diet with cardio is a good place to start. And once all food energy is out of your system, the fat will just melt off!

No need to worry about having your fat loss slowing down... because it will actually speed up!

Remember the story about my friend? If he waited a few more weeks after the 2nd week of dieting, he would have a different story to tell. It isn't odd for someone to lose 4-5 pounds per week after week 3 or 4. This is my favourite part of the dieting, and the fat burning momentum has begun! This when the body transformations happens.

After you Set Up your Fat Burning Momentum, Diet Harder for even Faster Results!

The worst thing you can do is give up on a diet once you've reached the fat burning zone. I actually recommend being more strict with your dieting, and even add some cardio to capitalize on your weight loss results. Don't take this "window of opportunity" for granted. Try to double your results if possible. If you cheat too much, you might need to start again, with another two weeks of "runway dieting", (and you wouldn't want to do that). If you can diet for 2 months straight, I guarantee you'll see some dramatic results.

How To Gain Muscle and Lose Fat At The Same Time: Is It Possible?

I’ve written countless articles about how to gain muscle, and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this…

How do I gain muscle and lose fat at the same time?

I must get this question emailed to me at least 10 x a day by someone who wants to not only gain muscle or lose fat, but instead do BOTH. And not only that, they want to do both at the exact same time, and they want to know what diet and workout will best make it happen.

If you’re reading this, then you probably have the same goal in mind. You’re not interested in how to do one or the other, you want to know how to do both as quickly and effectively as possible.

So, let’s get it all figured out right now, starting with the biggest question of all…

Is It Possible To Do Both At The Same Time?

The honest answer to this question is both yes and no. Why? Because some people can do both simultaneously, and some people can’t. Here’s what I mean.

The following people ARE capable of gaining muscle and losing fat at the same time:

People using “assistance” (meaning steroids).
People who gained a lot of muscle at some point in their life but then stopped working out and lost most (or all) of it.
Overweight beginners.

The following people are NOT capable of doing both at the same time:

The majority of the population (pretty much everyone else not mentioned above).

I know, it sucks to hear that, but it’s the honest truth. It is just not possible for most people to gain muscle and lose fat at the same time at anything close to an acceptable rate. I know there are various diets and workout programs out there that claim otherwise, but like most things in the fitness industry, it’s just lies and bullsh!t used to get your money.

But wait, don’t feel too bad or give up hope just yet. I want to tell you why it can’t be done, and show you exactly what you need to do instead to reach both goals successfully.

Why Can’t Most People Do it?

To lose fat, what do you have to do? You have to eat less calories than your body needs (a “caloric deficit”). To gain muscle, what do you have to do? You have to eat more calories than your body needs (a “caloric surplus”).

Now, did you notice something there? Yup, they are complete opposites in terms of calorie intake. To gain muscle you need more calories, and to lose fat you need less calories. Trying to do both at the same time would be like trying to sit and stand at the same time. It just can’t literally be done simultaneously.

This is why most of the people who try to do both at the same time will usually fail to do either and eventually give up. And this of course brings up the next important question…

What’s The Solution? How Can I Do Both?

After hearing this, the next thing everyone always wants to know is how do you actually reach both goals (gain muscle AND lose fat) if you can’t do both at the same time? Well, it’s pretty simple. You DON’T do them at the same time.

Instead, you set them up in phases and alternate between them. Let me explain…

The Muscle Gain Phase

In the diet and fitness world, most people call their muscle gaining, weight gaining, size and strength gaining phase the “bulking up” phase. People often incorrectly take this to mean eating as much as possible and trying to pack on weight as quickly as possible. This is dead wrong.

Instead, the true goal of a muscle gain phase is to build as much quality lean mass as you can while at the same time keeping fat gains to an absolute minimum. Basically, the goal is to gain muscle without gaining excess fat.

To do this, your daily calorie intake is increased so that weight is gained at an ideal rate of no more than 0.5-1 pound per week. (Weight gain post will be uploaded soon) As far as weight training goes, the goal in this phase is using an intelligently designed muscle building routine and working your ass off to make as much progress as you can and get stronger on every exercise.

The Fat Loss Phase

On the other hand, most people call their fat burning phase the “cutting up” or “dieting down” phase. People again incorrectly take this to mean drastically reducing calories, adding in a ton of cardio, and switching from heavy weights for lower reps to lighter weights for higher reps. Once again, this is dead wrong.

Instead, the true goal of a fat loss phase is to lose fat as quickly and effectively as possible while at the same time keeping muscle loss to an absolute minimum. Basically, the goal is to lose fat while maintaining all of the lean muscle you built.

In this phase, your daily calorie intake is decreased (and/or cardio may be increased) so that weight is lost at an ideal rate of about 1 pound per week on average (post about Weight Loss Diet will be uploaded soon). As far as weight training goes, the goal in this phase isn’t so much to make progress (without the extra calories needed, you probably won’t) as much as it is to just work your ass off to maintain your lifts.

If the weights you are lifting are staying the same and strength is being maintained, it’s a good sign that you aren’t losing any muscle. However, if they decrease, it’s a good sign that the opposite is happening (which is why purposely switching to lighter weights/higher reps is the worst idea possible).

How The Phases Differ and Stay The Same

In each phase, the main difference is just total calorie intake. Protein intake would usually remain about the same (1 gram of protein per pound of body weight is a good place to start), and fat would consistently stay at around 25% of your total calorie intake (including fish oil supplements). Carbs would then be used to make up the difference (more carbs to create more calories, less carbs to create less calories).

Your workout routine would also stay pretty much the same. Whether you’re in the phase where you’re trying to gain muscle or lose fat, there is no significant difference in what works best when it comes to weight training. Therefore, no big changes need to be made at all.

Just try to get stronger and progress as often as possible in the muscle gaining phase, and then try to maintain all of that strength as best as you can during the fat loss phase.

Pick A Phase And Then Alternate

Now that you understand the basics of how your diet and workout routine need to be set up when you want to both gain muscle and lose fat, the next thing you need to figure out is which phase to start with first. Here’s how I usually answer that question…

If you are currently leaner (or just plain skinny), it’s mostly up to you and whichever goal is more important to you right now.
If you are currently fatter (or just plain fat), starting off with a fat loss phase first is definitely the right idea. Trying to do a successful muscle gaining phase when you’re in an already fat state is just a recipe for disaster. Definitely get leaner first.
From there, you basically just need to give that first phase enough time to actually work. When it does, just switch on over to the other phase for a while and give it time to work as well.

Depending on how much fat you have to lose and how much muscle you want to gain, you’d just keep on alternating from phase to phase until you have the body you want. In the end, you won’t actually be doing both at the same time, but both goals will end up being achieved successfully just the same.

Now for the last question you probably have…

How Do I Make Each Phase As Effective As Possible?

What I mean is:

What’s the exact workout routine that will work best for you in each phase?
What’s the exact diet that will work best for you in each phase?
How do you avoid gaining excess fat while you gain muscle?
How do you ensure you don’t lose quality lean muscle while you’re losing fat?
How long should each phase last?
Honestly, answering all of these questions properly would require a whole separate posts which will be posted soon.

However, after years of people asking me those exact questions and tons of others about how to gain muscle and lose fat at the same time, I have finally created one ultimate solution that covers it all.

By :  Juraj Krajcik