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How to Lose Fat But Gain Muscle Through Dieting-4 Simple Rules -

How to Lose Fat But Gain Muscle Through Dieting-4 Simple Rules

 

Losing fat and gaining doesnt have to be a difficult process. Anyone with the desire to change can follow simple steps to lose fat and gain muscle.

The 4 simple rules are:

  • Diet regime
  • Count Calories
  • Work Out
  • Rest

Step 1

Follow a diet program that is high in protein and low in fat. It’s crucial to tap natural sources of power. Foods like vegetables, berries, salmon, tea, lean proteins and a lot of oranges and apples can keep natural energy flowing throughout the body. Low-fat yogurt with oatmeal and honey and a side of bananas makes for a wonderful power breakfast or snack. Chicken breasts and steamed vegetables, sliced tomatoes with tuna, or salmon are all healthy dinner items. Design a healthy diet plan and stick to it all through your workout strategy.

Step 2

Preserve track of your calorie intake, whether or not your objective is basically to lose fat and gain lean muscle, or to make massive muscle gains and enhance physique size. Olympic gold medalist Michael Phelps is said to eat a lot more than 10,000 calories of junk food a day. The exceptional shape he maintains is due to the quantity of calories he burns. A diet that’s high in protein and based on the consumption of organic foods high in important vitamins but low in carbohydrates can supplement your workout regimen with important energy without having the fatty carbohydrates. It is also really important that you burn calories each and every day, but as lengthy as you preserve a diet regime that is high in protein and low in fat, it is not mandatory that you burn a lot more calories than you take in, since you are nonetheless trying to gain muscle. In fact, if you stick to a diet regime that only consists of the foods listed in Step 1 (combined with a very good workout regimen), even consuming an excessive amount of calories would nonetheless be giving you entirely essential nutrients.

Step three

Realize that working out is equally as critical as your diet. Even if you fail to maintain track of your calorie intake and how a lot of calories you burn, keeping a consistent workout schedule is vital to molding your body into the desired shape. Cardiovascular workouts, as well as lean-muscle exercises involving 15 to 25 repetitions for all parts of the body, will make sure that all of the nutrients you ingest are put to excellent use in muscle growth.

Step four

Get your rest. Whenever muscle is cut, it requirements time to rejuvenate. Rest and protein are the only factors that can help in this. Bear in mind that the a lot more protein you eat, the less sore you will be from your workouts and the quicker your body will heal. As a rule, bodybuilders tend to eat 2g of protein a day for each and every pound they weigh. You will not require to take in this significantly protein unless your workout program is extremely intense. The muscle gain and fat loss are entirely up to you and how disciplined you are willing to be. Stick to the plan drawn for you, and you must begin seeing gains within the 1st 3 weeks.

 

Categories: lose fat articles

40 comments

  • medo lian

    Lose your weight first, then build your muscles. You will loose fat when you weight train, but not as much as if you were jogging. The whole thing is kind of confusing because muscle weighs more than fat so you may put on weight if you get muscles, but it won't actually look like you are getting fatter because it will be in muscle. Confused? Don't worry! It's really about what you look like and what you think of your body image, not what the scales say.
    Maybe it would be best if you loose weight until you are comfortable with your body size and then start muscle training or your could just work out with your dad and make sure you still do jogging or other forms or aerobic exercise and balance it out. Good luck!

  • herz

    Lose your weight first, then build your muscles. You will loose fat when you weight train, but not as much as if you were jogging. The whole thing is kind of confusing because muscle weighs more than fat so you may put on weight if you get muscles, but it won't actually look like you are getting fatter because it will be in muscle. Confused? Don't worry! It's really about what you look like and what you think of your body image, not what the scales say.
    Maybe it would be best if you loose weight until you are comfortable with your body size and then start muscle training or your could just work out with your dad and make sure you still do jogging or other forms or aerobic exercise and balance it out. Good luck!

  • parentsman

    Instead of fats you can build muscles. This will help you to lose your over weight. But you should also know that proteins are so important in building muscles so be careful you can begin the exercise of building muscles and do some exercises also such as yoga it will give you the necessary concentration and will make your mood better. You can watch a video about building muscles at
    I think this video will help you in your exercises.

  • everhou

    To break the plateau you have to start challenging your body more. Lift weight to tone your muscles and this will increase your metabolism since muscle requires more energy (calories) to sustain it than any other body tissue. This means that you will burn more calories in everything your body does – including sleeping.

    If you are avoiding muscular conditioning because you are afraid of getting big, don't be. Just make sure that you do more reps with lighter weights – fewer reps of heavy weights will bulk you up, but still only to a small extent because as a woman, you don't have the necessary testosterone to get big. The great majority of female weight lifters (and males too) take nutritional and hormonal "supplements" (wink, wink) in order to look the way they do, since it is virtually impossible for the female body to do that unaided.

    Besides, what's the worst that can happen if you try muscle conditioning – if you think you look too toned, stop and you will be back to 'normal' in a few months.

    Good luck!

  • astaguchel

    You should lose your fat first (cardio will help!) and only then build muscle. Let's say you want some muscles in your stomach area-that won't show until you lose all the fat over there.

    No, it's not true. Muscle is much heavier than fat, plus muscle is heavy in general, so gaining muscle won't drop your numbers.

    I suggest do a moderate amount of both- some cardio and some weight lifting. The cardio will help you lose your fat and the weight lifting…will build muscle.
    Remember, don't stick to the scale. After you lose most of your fat and gained muslce- just because that number is high doesn't mean your doing a poor job. Muscle is HEAVY-remember that. Just look in the mirror and see: is most of my weight fat or muscle?

    Hope this helps you a bit 🙂

  • khus

    To break the plateau you have to start challenging your body more. Lift weight to tone your muscles and this will increase your metabolism since muscle requires more energy (calories) to sustain it than any other body tissue. This means that you will burn more calories in everything your body does – including sleeping.

    If you are avoiding muscular conditioning because you are afraid of getting big, don't be. Just make sure that you do more reps with lighter weights – fewer reps of heavy weights will bulk you up, but still only to a small extent because as a woman, you don't have the necessary testosterone to get big. The great majority of female weight lifters (and males too) take nutritional and hormonal "supplements" (wink, wink) in order to look the way they do, since it is virtually impossible for the female body to do that unaided.

    Besides, what's the worst that can happen if you try muscle conditioning – if you think you look too toned, stop and you will be back to 'normal' in a few months.

    Good luck!

  • piegfrie

    I'm sorry I really couldn't read the whole thing because I have a terrible migraine right now and I can barely look at the screen. but what I can tell you if you are not already aware of is that if you are binging and purging right now it could be what is making you overweight. I have talked to my mom about this before and she has told me that throwing up your food can actually cause you to stay at your current weight or gain weight because it messes up your stomach lining or something. I can't remember exactly what she said. But yeah sorry I would have been more help if I could have read it all

  • ard bran

    Lose your weight first, then build your muscles. You will loose fat when you weight train, but not as much as if you were jogging. The whole thing is kind of confusing because muscle weighs more than fat so you may put on weight if you get muscles, but it won't actually look like you are getting fatter because it will be in muscle. Confused? Don't worry! It's really about what you look like and what you think of your body image, not what the scales say.
    Maybe it would be best if you loose weight until you are comfortable with your body size and then start muscle training or your could just work out with your dad and make sure you still do jogging or other forms or aerobic exercise and balance it out. Good luck!

  • schi alesse

    Lose your weight first, then build your muscles. You will loose fat when you weight train, but not as much as if you were jogging. The whole thing is kind of confusing because muscle weighs more than fat so you may put on weight if you get muscles, but it won't actually look like you are getting fatter because it will be in muscle. Confused? Don't worry! It's really about what you look like and what you think of your body image, not what the scales say.
    Maybe it would be best if you loose weight until you are comfortable with your body size and then start muscle training or your could just work out with your dad and make sure you still do jogging or other forms or aerobic exercise and balance it out. Good luck!

  • boutasagro

    You generally lose weight from all over your body, but you lose FAT. If you have a firm buttocks, it's very likely because you have muscular gluets, not a fat-a$$ (catch my drift?). So if you lose fat, your butt will remain approximately the same size. Breasts are a bit more complicated (1. because I don't have breasts, and 2. because they are composed of mammary glands and fat cells). I dont know what % composition yours are, so I can really divulge what you'll lose in terms of size.

    Also, running will absolutely tone your legs + calfs. However, if you're really just concerned with your calfs I highly suggest you use a treadmil with an incline and try using it at a steep setting. This will sculpt your calfs way better than running ever could. Also, you'll not be able to "run" at the same speed with an incline so calorie consumption may also be reduced. In general, running is never a bad thing. I'd suggest you hit the road/treadmil at least 3 times a week, 5 if you're ambitious, and obviously the more you run the faster you'll approach megan-fox-esque.

    Always increase the resistance/speed you never want to become stagnant, because then your body will adjust and you'll plateau. So keep up the good work, lets get some after pics up, because I'm dying to see these gluets of yours!!!

  • wll lazey

    To break the plateau you have to start challenging your body more. Lift weight to tone your muscles and this will increase your metabolism since muscle requires more energy (calories) to sustain it than any other body tissue. This means that you will burn more calories in everything your body does – including sleeping.

    If you are avoiding muscular conditioning because you are afraid of getting big, don't be. Just make sure that you do more reps with lighter weights – fewer reps of heavy weights will bulk you up, but still only to a small extent because as a woman, you don't have the necessary testosterone to get big. The great majority of female weight lifters (and males too) take nutritional and hormonal "supplements" (wink, wink) in order to look the way they do, since it is virtually impossible for the female body to do that unaided.

    Besides, what's the worst that can happen if you try muscle conditioning – if you think you look too toned, stop and you will be back to 'normal' in a few months.

    Good luck!

  • letildkner teta

    Sue, You did exactly what you're supposed to do. Research! And after doing the research, it does sound like it's not a scam. You're the one who has to decide if you want to spend the money to try it!
    Best of luck, whatever you decide! (It sounds pretty good to me!) 😉

  • ning

    DON'T STARVE YOURSELF!!! Your body recognizes when you aren't going to feed it and the next time you eat, stores the food away for the next time you don't feed it. This becomes fat. What you need to do is eat small portions of vegetables and fruit everyday every 3-6 hours, that way your body knows you are going to feed it and it burns off everything extra. This is the example my teacher gave us… if you have 2 snacks, one is next to you and the other is across the room in the pantry, which one are you going to take? The one next to you right? well your body is the same way, it burns off the calories you just ate before it goes to the ones stored away, just exercise any time you have (like between commercials on t.v) and eat healthy things with little to no calories and just take it slow, change doesn't happen over night!

  • senior

    you're an idiot.

    1. protein can be stored as fat. if you eat protein in excess. it will store as fat. end of
    2. bread and pasta are empty callories? oatmeal is empty callories? please justify this. empty calories are things like table sugar and alcohol. your body will use them for energy, but nothing else. bread pasta and oats are great sources of complex carbohydrates. they're full of nutrients too.
    3. oat meal can be digested. wtf? id literally be excreting oats in that case.
    4. whilst I agree, you'd have to eat a LOT of fruit for it to cause fat gain. say you ate 20 bananas in one day that's 2000 calories. yet the biggest concern to me would be potassium toxicity.
    5. valid point
    6. didn't even make sense. pretty contradictory.
    7. you mean visceral fat. something along those lines.
    8. there is nothing specific about 3 meals. that's just how some people have adapted to eat. there is no number of meals. as long as you get suitable sustinence, nothing should dictate the number of meals you eat.

    I hope you don't charge people for this advice!

    edit-

    bread, pasta and oats all have other nutrients in.
    roughly, one slice of bread has 4g protein. 100g of pasta has roughly 10g protein. 100g of oats has 10 g protein and 8 g of fat.
    bread is an amazing source of fibre. bread is also a great source of B vitamins.

    please, nobody listen to the advice given above.

    I've been obese. and now I'm of an athletic build. loosing 60+lbs to get there. I know what I am talking about

  • fannakaver

    Good thats great, I was in the same boat as you for a while. It's a very difficult sitauation. As long as you eat healthy and exercise you should be fine. Doing these will boost your mood and you will feel better about yourself. Make sure you eat really healthy though! And don't eat one big meal a day, little snacks throughout the day will jumpstart your metabolism just chew on some carrots or something healthy for you, and your metabolism will actually be better.

  • pennes kyu

    i have the answer to your problem but its longer than ur question is.. so if u want answers feel free to IM me (click on my profile and message me) il be glad to help you out in great detail.

  • lauraudouc ven

    You should do alot of cardio workouts like running in a treadmill, cycling, etc. That'll burn the fat. to turn them into muscle you should also lift weights that you can. So continue what you are doing. It will take some time for your body to tone up but it will.
    For the workout exercises

    good luck

  • lilleriva bille

    Hopefully someone can give you a better, more in-depth answer than this. When I started running a few months ago, I had similar issues (I was also about 40 lbs overweight) — shins, ankles, calves and knees all hurt. For me, it was the shoes I was wearing. They were too big, and not the right type for my feet (I have high arches and underpronate). I also experienced pain when doing other exercises. I went to a specialized running store, and the clerk hooked me up with some better shoes. I haven't had those issues since then.

    You're also going to want to give your legs some time to rest, or you could make the pain and injuries much worse (e.g. shin splints can develop in to fractures). You can do lower impact exercises in the meantime (walking, biking).

  • curtalbour

    ed, she was trying to be nice to you and you negated what she said with your reply. i think she went kinda overboard with HER response. i wouldn't worry about what happened, though…… if she is your girlfriend and wants to stay as your girlfriend, then nothing to worry about :-)))

  • ton poliveryn

    creatine is naturally made in your body, but if you take too much of it your body eventually forgets how to make its own creatine. so don't go crazy if you take it. Second, creatine DOES NOT INCREASE MUSCLE MASS!! That's a bunch of crap. Creatine absorbs water towards your muscles, which is good because water is needed for protein synthesis, but there will always be more water than protein. So after the protein has synthesized you have lot's of left over water in your muscles. So the amount of muscle mass you gain from creatine is extremely small, around 2%. Creatine just makes your muscles look bigger cause they have a lot of water in them, but it doesn't make them stronger. So you end up not putting on that much muscle mass.

    For the energy solution, there are many supplements that contain very small amounts of creatine that you can take to give you energy. I recommend something called Jacked 3D.

  • arcoli spuhard

    Frankly you're worrying entirely unnecessarily – you look great and you have an exceptionally good figure (white strapless dress – quite fantastic!). You don't look 138lbs, and it's how you look that matters – 138lbs is certainly not unhealthy, so if you look good then it's just a number. That said, what you're doing is already all you need to do – running is by far the best exercise for burning fat and toning up your lower body, you don't need weights for that, and you're eating sensibly – just keep doing what you're doing and I'm sure you'll continue to see the progress you're looking for. I really wouldn't take it too far though, you honestly look perfectly perfect already, don't beat yourself up! 🙂

  • plainetta degleigott

    Your body can withstand a week of not eating without many problems. You have glycogen stores that will get you through several days. I would bet your "weight loss" was water weight. Glycogen holds 3x it's weight in water.

    It sounds like you have maintained near starvation levels for the past 3 weeks, not enough to refill glycogen stores. Your body requires a certain level of protein and if it doesn't get it, your body will catabolize it's own lean tissue (including vital organs like your heart)

    I'm betting you've lost little if any body fat but I bet you're body has slowed you're metabolism so that it can maintain at a lower calorie count. Doesn't it concern you that you have only eaten small meals in 3 weeks & have only maintained your weight?

    In Atkins book, he refers to a study done on 2 groups – one group fasted & the other ate protein & fat (no carbs) at the end of the study, both groups lost the same amount of weight, but the eaters lost 99% body fat & the fasters lost 50% lean tissue (including vital organs like the heart)

  • saucherris

    gym is a great way to loss weight , but if you select a wrong way to gym , it just only wasting your time. you need to know knowledge about fat cell, recognize your body type.This al knowledge will help you more to build your body shape, loss weight and in a short time . this is a review site you can take a look,by the way , i am trying on this , the effect is really nice to me.

    http://vagrantsyndicate.mooo.com/musclemaximizer/

  • feren verdy

    Lose your weight first, then build your muscles. You will loose fat when you weight train, but not as much as if you were jogging. The whole thing is kind of confusing because muscle weighs more than fat so you may put on weight if you get muscles, but it won't actually look like you are getting fatter because it will be in muscle. Confused? Don't worry! It's really about what you look like and what you think of your body image, not what the scales say.
    Maybe it would be best if you loose weight until you are comfortable with your body size and then start muscle training or your could just work out with your dad and make sure you still do jogging or other forms or aerobic exercise and balance it out. Good luck!

  • cong

    you're an idiot.

    1. protein can be stored as fat. if you eat protein in excess. it will store as fat. end of
    2. bread and pasta are empty callories? oatmeal is empty callories? please justify this. empty calories are things like table sugar and alcohol. your body will use them for energy, but nothing else. bread pasta and oats are great sources of complex carbohydrates. they're full of nutrients too.
    3. oat meal can be digested. wtf? id literally be excreting oats in that case.
    4. whilst I agree, you'd have to eat a LOT of fruit for it to cause fat gain. say you ate 20 bananas in one day that's 2000 calories. yet the biggest concern to me would be potassium toxicity.
    5. valid point
    6. didn't even make sense. pretty contradictory.
    7. you mean visceral fat. something along those lines.
    8. there is nothing specific about 3 meals. that's just how some people have adapted to eat. there is no number of meals. as long as you get suitable sustinence, nothing should dictate the number of meals you eat.

    I hope you don't charge people for this advice!

    edit-

    bread, pasta and oats all have other nutrients in.
    roughly, one slice of bread has 4g protein. 100g of pasta has roughly 10g protein. 100g of oats has 10 g protein and 8 g of fat.
    bread is an amazing source of fibre. bread is also a great source of B vitamins.

    please, nobody listen to the advice given above.

    I've been obese. and now I'm of an athletic build. loosing 60+lbs to get there. I know what I am talking about

  • washillatt dorain

    hey tina,
    firstly stop munching on those chocolates!not only do they increse your fat intake but they also harm your skin as does coffee.
    start taking in a lot of protein and dont EVER mix CARBS WITH FAT!thats a must.
    go for jogging the first thing in the morning and have ample amounts of water or citric jiuces.
    just to resist your temptation buy lotsa chewing gums and kep on chewing them throughout the day.
    remember to brush frequently as the taste of the paste lingers in your mouth and you dont feel like snaking all the time.
    and you must try out yoga . it ll really help ya , it helped me reduce my waist size from 24 to 21!
    no kiddin!
    best of luck with your wedding!

  • ace

    First of all darling, you should clean you colon, as it holds couple of pounds of crap in you.
    Then answer those questions precisely:
    1.what weight you want to achieve and by when;
    2. what are you seeing,feeling,hearing,smelling and tasting when you imagine that now you have it?;
    3. what are you continuously (and consciously) doing to have that weight?;
    4.what do already have in achieving having such weight?
    5. why is it a priority for you to have such weight?

    Try it. It Works!:)

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