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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!

weight lifting secrets

Build Muscle Faster With These 3 Secrets

3 Weight Lifting Secrets That Will Help You Build Muscles Fast written

There is no better way of improving body strength and building muscles than weight lifting. If you have been lifting weights for sometime now but you still feel that you have not achieved what you really want, there are some small adjustments that you can make that can help you reach where you want. You probably do not have the muscle you want because you have not done a few important things in you training.

Here are 3 weight lifting secrets that will help you finally get the type of muscles you want;

1. Intensity change

If you have spent the past few months lifting weighs the same way every time you go to the gym, then it is about time you make a change. This is because when you do things the same way for months, a time will come when you will not get any further as far as muscle building is concerned. To prevent this from happening, you have to vary the intensity of your program every now and then. For example, if you have been doing 3 sets of 10 reps, switch to 4 sets of 7 reps. You can also use the drop set or pyramid, where you alter the reps and weight up or down in every set. When you are always changing the intensity when lifting weights, you will stimulate muscle growth in every training session.

2. Vary your hand position or stance

To get the best results from weight lifting, you have to ensure that you vary the position of your hands and feet through out your workout cycles. You also have to change your set angles. There is both biochemical and anatomical evidence to prove that these variations are very useful. The variations also help to improve your overall strength because they encourage a variety of muscle movement. When you use more angles, you will move more muscle fibers over long ranges of motion which will automatically lead to greater strength and growth.

3. Separate weight lifting and cardio

Keep your weight lifting days and cardio days separate. This is the only way to prevent your cardiovascular training from hindering your ability to engage in weight lifting. If you have to do weights and cardio on the same day, choose aerobic exercises that do not focus on the body parts that the weights will focus on the same day.

Although these things are usually kept a secret, they are very important for anyone who is lifting weights. Keep them in mind if you want to succeed.

Weight Lifting Secrets Video:

Worth Watching.

Let us know if you liked these are have any of your own weight lifting secrets to share with us. Use the comments below and let us know!