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how to lose fat and gain muscle

How To Lose Fat and Gain Muscle

Lets look at the best way to lose fat and gain muscle

Losing weight and gaining muscles usually goes hand in hand. However, most people concentrate so much in losing the extra pounds in their bodies and ignore the importance of building muscles. If you achieve both, you will be able to maintain an ideal body weight and a great physique. The reason why our bodies put on more weight is when they take in more calories than they are burning. So if your body can burn calories at a higher rate than it is gaining, you will definitely lose weight. Gaining muscles aids in calories burning since each pound of muscle you, you boost your rate of metabolism which is a very important aspect in weight losing. This article will give you some tips on how to lose fat and gain muscles at the same time.

Weight Lifting

Weighting lift is one of the most effective exercise which aids in both loss of fats and muscle building. However, you should ensure that you do it properly so as to achieve effective results. This form of exercise actually includes your regular workout routines and weightlifting techniques. When weightlifting, it is important to try out different exercises and use the right machines for each muscle groups such as resistance bands and free weights. One of the most effective weightlifting exercises is compound lifting. These are exercises which require your body to utilize more than one muscle group. They include bench press, full body sit-ups, mule kicks, pull-ups, squats, etc. When doing some of these heavy exercises, it is important to set some limits since straining your body so much will lead to burning of some energy stored in the muscles.

Strength Training

Strength training is one of the proven most effective ways to lose fat and gain muscle fast. It involves engaging in light exercises but for an extended period of time. A good example is lift light weights or using resistance bands in a gym but doing it for many repetitions. It helps to build more lean muscles which are very effective when it comes to fat burning. Apart from building muscles, strength training also helps in shaping the body and increasing the rate of metabolism. If you have more muscles and your metabolism rate is high, your body will definitely burn fats and calories more efficiently even when you are just idle. This will help you control your weight effectively, improve your self-confidence and attain a perfect body shape.

Interval training

When carrying out your weight loss workout exercises, try to incorporate interval training as this will also help build your muscles. This can be achieved by alternating bursts of intense with moderate to low activities. These exercises are usually done in short intervals that are time. For example you engage in intense training for one or two minutes and take a 30 minutes brake before trying out the second exercise. Some of these exercises may include jumping, squats, biceps curls, etc. The advantage of the kind of intermission training is that it gives your body some time to recover which is needed to get ripped muscles.


Dieting is very important when you are in the process of losing weight. It is important to note that dieting doesn’t mean denying your body important nutrients. Just limit your intake of carbohydrates as they are usually responsible for adding calories in our bodies. Avoid sugary foods and focus more on grains, fruits and vegetables. Also include more protein in your diet. This is because proteins are very important in building the body muscles. They also aid in increasing the body metabolism rate as they require more energy to be digested that what is required to digest carbohydrates and fats. During your strength training, some micro tears occur in your muscles and proteins help to repair them after your workout.

In your diet plan, avoid taking the usual three-square meal but instead split it into six small meals which should be taken at intervals of 2 to 3 hours a day. This will keep your metabolism rate active all the time and will help burn more calories leading to weight loss. Don’t forget to drink lots of water.

These simple tips will help you lose weight and gain muscle to acquire that great physique you have always dreamt of. All you need is to stay committed and consistent and you will be there in short period of time.

Here is a great video about How to lose weight and gain muscle!

Please watch until the 2 minute 10 second point where he tell you the best way to rip out and lose weight!

how much weight can i lose in a month

How Much Weight Can You Lose In A Month?

How much weight can you lose in a month can be a tricky question!

Many people normally ask about the amount of weight they are able to shed in a month. And this might turn out to be the most important question in weight loss program. Why?

When you need to find success with your weight loss, it’s vital that you set yourself realistic and achievable goals. Setting the bar so high might induce discouragement while if, on the other hand, your goals are set so low, the success of losing weight might just elude you.

A number of researches have indicated that losing weight is a matter of working at it slow and steady. You have to keep it in mind that it’s a futile exercise losing weight quickly and regaining it quickly. Losing weight is about changing the lifestyle you are leading and remaining with your healthy weight, for the rest of our life.

Must you eat to lose?

When you try by losing some weight in a month through not eating, then there’s a risk that you are going to regain it once you begin eating again. And there’s a lurking danger that you might end up with more weight than before!

Slow and steady is the best way to go as you have learned. Then ask yourself again: how much weight can you lose in a month? Again, several studies estimate that it’s right to shed off just a few pounds in a week in order to have excellent weight loss scorecard. While initially this might appear to be not much, ultimately it may come to in excess of 100 pounds a year. Quite impressive!

The other answer is about four-eight pounds. Well, you may basically shed off a little more than that, in your first month, since some additional water weight is going to be first lost. However, this depends on your willingness to stick to your new weight loss program.

The trick of losing weight and deciding how much of it you can lose in a month is through diet and exercise. Each achievable weight loss program has to include exercise plan and comprehensive diet. The diet should begin by you cutting on the amount of calories that you take each day. When you are able to do away with nearly five hundred calories per week, then you are going to be able to lose a pound per week.

Equally important is exercising. When you exercise for some 45 minutes each day, another pound is going to be lost each week.

Now, the actual answer on how much weight you can lose in a month solely depends on you. It equally depends on whether or not you are resolute in sticking to your weight loss program.


bodybuilding tips

4 Bodybuilding Tips To Help You Build Muscle

Do You Want To Build Large Muscles?

Here Are 4 Body Building Tips That Will Get You There

You have to consume large amounts of calories if you want to build muscle mass and a powerful body frame. However, food alone will not help you create a body with large and strong muscles. If you want to build muscles within the shortest time possible, you have to use the correct nutritional approach and engage the right type of exercises. Here 4 body building tips that will help you develop quality lean muscles in a few weeks;

1. Eat plenty of protein

For muscles to grow, you need to have a lot of protein in your body. The recommended amount of protein in the body to build quality muscles is between 1-1.5 grams per pound of body weight. For example, a person weighing 180-lb needs to take around 250 grams of protein everyday. A good example of protein rich foods is lean red meat. It contains nutrient that can really help your muscles grow fast. If you use the right kind of workouts and a protein diet, your muscles will grow at rate that you never thought was possible.

2. Utilize compound exercises

Compound exercises are those that work multiple parts of the body at the same time. They help to ensure that you grow all your body muscles simultaneously.

  • Compound exercises include squats, clean and press, flat bench and deadlift.
  • Squats works out Quadriceps, Adductors, Hamstrings, Glutes, Rectus Abdominis and Erector Spinae.
  • Clean and press works out Biceps Brachii, Triceps Brachii, Deltoids, Hamstrings Glutes, Erector Spinae, Rectus Abdominis and Calves.
  • Flat bench works out Pectoralis, Major Pectoralis, Triceps Brachii Serratus, Anterior Coracobrachialis and Minor Anterior Deltoid.
  • Deadlift works out Trapezius, Erector Spinae, Rectus Abdominis, Quadriceps and Glutes.

3. Make use of free weights

Resistance machines offer a great way of adding definition to your muscles. However, if you want to increase the size of muscles, you have to use free weights. Instead of using the smith machine, use dumbbells. Free weights also allow you to have a greater range of motion. This helps to increase the number of muscles used in a training session to yield better results.

4. Get enough sleep

When you sleep, your body produces body building hormones such as testosterone, cortisol, growth hormone and insulin that help the muscles to grow. Therefore, to ensure that you are not deprived of these important hormones, you need to get quality sleep every day. Sleep also gives the body time to recover and repair damaged muscles.

If you want to build large attractive muscles, you have no choice but to follow these body building tips. If you follow them strictly, it won’t be long before you get the muscles that you have always wanted.