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Lose Weight and Gain Muscle


Lose Weight and Gain Muscle

Where do you want to lose weight? Before looking at how to lose weight, think about where you’d like to lose it from your body – and what sort of shape you’d like to be in once it’s gone. Are there certain parts of your body that you’d like to tone up or get rid of fat? Do you want to build muscle?

The Best Way to Lose Weight

Losing weight and gaining muscle can be difficult if you have absolutely no clue what you’re doing, but it’s not as impossible as you might think. Of course, it takes time, patience, and dedication – but with the right advice and plan, you can lose weight while building lean muscle mass that makes your body look leaner, tighter, and healthier than ever before. Just follow these simple steps to get started on your way to your dream body!

How much weight should I lose?

There is no hard-and-fast rule for weight loss, but if you’re 50 pounds overweight, a good goal might be to drop 10% of your body weight in 6 months. How fast you lose depends on several factors including how much food you eat and how much exercise you get. A safe rate of weight loss is 1–2 pounds per week. That means dropping about 500 calories from your diet each day. Or, if you want to cut it more precisely, try aiming for 30 minutes of exercise each day (or 20 minutes five days a week). If that doesn't sound like enough time to fit it into your schedule—consider that many people spend two hours watching TV every night! It's not impossible—you just have to make some changes in what you do every day. For example: Walk instead of driving short distances or take stairs instead of elevators. You'll burn an extra 100 calories a day just by taking two 5-minute walks during lunchtime at work!

gain muscle

How much muscle can I gain?

The amount of muscle you can gain depends on many factors, including your genetics, age, training experience, nutrition, supplements and more. For example, a novice may gain a pound or two of muscle per month during their first year in the gym, while an advanced lifter may only see half that rate of muscle growth each month. If you're new to weightlifting and are looking for significant gains in strength and mass over a period of several months (rather than years), then it's realistic to target 1-2 pounds per month. That's enough for you to notice change when looking in a mirror but not so much that your clothes start feeling tight!

Getting the right routine

If you're trying to gain muscle, first determine whether you are an endomorph or an ectomorph. That will help determine how you go about your workout routine. An endomorph needs longer cardio sessions, while ectomorphs need shorter cardio sessions coupled with more weight training. While we all know that muscles grow when they are under stress, we might not understand what that means. When a muscle contracts against resistance, it causes micro-tears in its fibers. Those tears are then repaired, which makes them bigger and stronger than before; that's how muscles grow in response to exercise.

Tips on how to lose fat

You can’t spot reduce, but you can spot enhance. That means you might want to focus on isolating your triceps or biceps for a few weeks at a time, but remember that your body isn’t looking at those muscles independently—it’s looking at your entire body. (For more on why you can’t spot reduce, check out The Truth About Spot Reduction.) For example, while curling may be great for building arm strength, it doesn't necessarily target belly fat in particular—your body burns fat throughout your whole body when you work out. So if your goal is to burn off belly fat with exercise, look for full-body exercises like swimming or using an elliptical machine.

Tips on how to gain muscle

There are three basic steps you need to follow when trying to build muscle. First, you have to be in a caloric surplus — that is, you must take in more calories than your body needs for daily activities. Next, spend most of your time working out with weights; high-intensity cardio workouts won’t do much for building muscle mass (and they’ll burn too many calories). Finally, start eating more protein: aim for 1 gram per pound of body weight every day. You can also add creatine to your diet — it has been shown to increase strength gains by up to 20 percent. Once you’ve reached your desired level of leanness, it’s important not to fall into old habits again. Keep up regular exercise, but eat fewer calories so that you don’t gain fat again!


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