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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 to get big arms

How To Get Big Arms: The Big Guns!

Lets show you how to get bigger arms

Whether an athlete or an ordinary person, you are interested in achieving a healthy and fit body. This includes undergoing training to achieve big arms in the fastest way possible. In fact, there are numerous ways on how to get big arms and biceps. However, it is essential to know which exercises are right for a specific body type.

Moreover, it is also necessary to consider the following factors before engaging in any exercise. First is to gain an overall body strength which will help in building bigger arms. Second, do not over train the muscles. Remember that too much of something is not good for the body. Overtraining may cause injuries and stress rather than a healthy and fit body. Third, create an exercise routine to avoid boredom. Alternating routine helps keep a person motivated. Lastly, follow a strict diet which is high in protein and carbohydrates.

To make sure one is able to achieve the desired result…

Below are a few workout tips on how to get big arms fast.

  1. Close Grip Chin Ups – This workout is perfect for the upper lats and helps strengthen the muscles. It also develops the shoulder girdle and the upper back portion of the body. To start the exercise, closely grip the chin up bar hanging the body. Next is to pull up by bringing the chest closer to the bar or the hands. When one reaches the top, hold on for a few seconds, squeeze the biceps and then slowly go back to the first position. The process can be repeatedly done for a few times to get a good muscle stretch.
  2. Incline Dumbbell Curls – This workout is another great way to stretch the biceps. This can be done by sitting on a 45 to 60 degree inclined bench with arms stretch down. Place two dumbbells on each hand with the palms facing inward. Slowly raise one dumbbell and rotate the wrist inwards facing the shoulders. Then slowly lower it and repeat the process on the other hand. To get a good stretch, do the process over for a few times.
  3. Standing Barbell Curls – This is the most common workout for achieving bigger arms. Just grasp a barbell using an underhand grip with palms facing up. Then stand up straight placing the feet together. If one chooses to place one foot a step back for balance, he may do so.

Next, make sure that the arms are extended and the bar is not touching the body. Keep the eyes facing frontward and the elbows tucked at the sides. Now, slowly curl the barbell up and squeeze the biceps once the barbell is up. Then, slowly lower the barbell and repeat the process for a few times.

Knowing how to get big arms is easy since there are numerous experts in this field. However, if a person is not dedicated, he will not succeed at all. A person must devote time and effort on the given exercises to acquire fast and positive results.

And this video shows you how to do it!