Lose Weight Gain Muscle And Feel Great!

If you’re wondering how to lose weight gain muscle mass and completely transform your body at the same time without having to resort to unhealthy tactics or fat burner pills, then this post is for you.  I’ll start off by saying that you will absolutely get better results picking one of the goals at a time and committing yourself to each one individually until you have achieved your mark. That’s the quickest way to achieve measurable and noticeable results. If you go this route, you can expect to see a major difference in the way your body looks within a few weeks, not months.

That said I know that most people are not willing to settle for either building muscle mass or burning fat individually, they want it all! While the goal of burning fat and building muscle simultaneously is not an easy thing to accomplish, with a lot of hard work and planning  it really can be done, but it will take a bit longer to make it happen. If you are overweight or over fat then you will see results quicker that you will if you’re relatively skinny. Because of this, overweight people have a much better chance of achieving the coveted body transformation – from overweight and flabby to slim and muscular.

If you’re a relatively skinny person who just wants to shed a bit of body fat, I think you’re much better off sticking to the goal of building muscle mass.  Not only will your physique and confidence improve much quicker than they otherwise would, but as you begin to build muscle mass you’re body will start to shed body fat on it’s own.  A lot of skinny or “skinny-fat” people notice that by just packing on some muscle mass, they begin to see and instant improvement in their body composition as a side effect of adding the muscle.

Take a look at the before and after picture at the front part of this post. Yep…that’s me a few years ago while I was competing in the EAS Body For life Challenge. Over the course of 12 weeks I was able to lose weight gain muscle and completely change the way my body looked and felt. While I’m certainly proud of what I achieved, the truth of the matter is that anyone who is willing to put in some planning time and hard work can probably achieve even better results than I did! You can lose weight gain muscle and completely change the way your body looks and feels in only a few weeks, if you’re willing to focus on the things that matter and disregard everything else.

While very basic and simple, the outline listed below is really all you need to lose weight gain muscle and start transforming your body today! Make the decision to read through this entire page and take action…it’s the only way you’ll ever achieve your goals.  Sure reading a few blog posts each day and trying to learn about the process is important, but nothing will change on your body until you start to take action.

How To Lose Weight And Gain Muscle : Your Diet

The first thing you need to take into account if you want to lose weight and gain muscle is your muscle building nutrition plan.  In my opinion this is the most important factor when it comes to losing weight and building muscle at the same time.  Without an adequate diet, your body will be working against you and you will have a very hard time making any progress towards your goals. Not only that, but if you don’t eat right you wont feel right and there will be a much greater possibility that you stray from your plan of attack because you need more energy.

The key to a successful fat loss muscle gain diet is to strategically divvy up your calories until you’ve achieved a small calorie deficit. If you over shoot this mark and drop 1000 calories a day from your diet, not only will you not build any muscle mass, but you won’t lose the weight either…So don’t event think about it! I think that a calorie deficit somewhere in the 250 to 500 calorie a day mark is the right range to shoot for if you want to lose some weight while building muscle at the same time.

As far as the structure of your bodybuilding  nutrition plan, you have a few options. You can either implement a traditional high carbohydrate bodybuilding diet and slug it out, or you can jump start you efforts by implementing a low carb bodybuilding diet like the Anabolic Diet.  In my opinion, the low carb Anabolic Diet option is the way to go, it’s the quickest way to get rid of body fat while still building muscle mass. If you can commit to the philosophy 100% you can start seeing dramatic results in body composition and lean muscle gain in only 1 week…it’s total amazing!

In the future I plan on writing a bunch of posts detailing the finer points of the Anabolic Diet and other carbohydrate cycling bodybuilding diets, but for now check out the articles listed below.

If you’re not sure which bodybuilding nutrition strategy is right for you, check out:  Bodybuilder Diets 101

If you’re looking for a few post workout nutrition tips check out:  Post Workout Muscle Building Nutrition

A few additional tips on how to piece your nutrition plan together to:  Lose Weight And Gain Muscle Fast

Learn more about: Muscle Building Protein Sources

How To Train To Lose Weight And Gain Muscle

In order to build muscle mass, you’re going to need to train with heavy free weights, there’s just no getting around it.  Fortunately for you, heavy free weight training is also an ideal form of exercise if you’re looking to burn fat.  It requires an amazing amount of energy to complete a heavy free weights workout so while you’re hitting the weights in order to stimulate muscle growth, you’ll also be burning calories like crazy and leaning out!

If you’re not so concerned with gaining tons of muscle mass, then you might want to take a look at full body weight training workouts that train most of the muscle groups in your body all in the same workouts. If you  implement this type of training you will be sacrificing a bit of muscle gain, but the trade off is usually a bit more fat loss than you’d get from a  traditional bodybuilding split training routine. This type of workout is brutally effective for producing the ultra lean and muscular fitness model body.

Here’s an example of a full body free weights circuit workout that will help you lose weight gain muscle fast:

• Jog on a treadmill at a brisk pace for 5 – 10 minutes to warm up – Then stretch out your body.
• Barbell Squat x 12 reps
• DB Bench Press x 12 reps
• Pull-Ups (or Front Lat Pulldowns if you can’t perform pull-ups) x 12 reps
• Seated DB Shoulder Press x 12 reps
• Barbell Curls (or EZ-Bar Curls) x 12 reps
• Tricep Pushdown x 12 reps

Perform this workout as a circuit, meaning that you will need to perform one set of each exercise without rest between exercises.  Once you have worked your way through one complete circuit set, rest for 2 – 2.5 minutes. Perform a total of 3 circuit sets to round out the workout. Perform this full body workout 2 – 3 times a week for maximum fat loss effect.

*If you’re not sure how to perform any of the recommended exercises, click on the links and you can watch some exercise demonstration videos and tips.

How often you choose to train with free weights really depends on your specific goals and time restrictions. That said,  I think that in order to target most of the muscle groups on your body, you’ll need to commit to weight training at least 3 days a week. So if your pressed for time, just relax and plan out (3) 20 – 30 minute free weights workouts each week ( you can even fit these in over your lunch break) and you will start to lose weight and build muscle…I promise!

If you’re a beginner and not really sure where to start, check out these workouts:  Beginner Bodybuilding Routines

Here’s a great back and triceps workout: Muscle Building Workout Program

Here’s one of my favorite biceps workouts: Quick Bicep Workout

Cardio To Lose Weight And Gain Muscle

While there’s a constant battle raging on forums and blog posts all over the web about which form of cardio is the absolute best, (High Intensity Interval or Steady State), the truth is that it really doesn’t matter. As long as you resolve to fit a few ( 3 – 5) cardio sessions into your plan each week you start to lose weight gain muscle and get into amazing shape.  If you’re short on time, then H.I.I.T. workouts may be the best option for you, because they allow you to cram in a very short but intense calorie burning cardio workout. H.I.I.T. workouts typically last anywhere from 10 minutes to 30 minutes and are very effective for burning away fat quickly.

Here’s a link to an effective H.I.I.T. style cardio workout:  Aerobic Exercise Program

On the other side of the equation,  if you have the time you may opt for a more traditional steady state cardio workout.  While certainly not fancy or very exciting, steady state cardio when performed on a regular basis is very effective at allowing you to strip away body fat while preserving your muscle mass.   A lot of people just can’t put in the energy required for an effective H.I.I.T. workout, so they choose to perform longer duration, lower intensity cardio and achieve excellent results. Steady state cardio workouts typically last anywhere from 30 – 60 minutes and where performed on a regular basis, they will help you burn fat while sparing your hard earned muscle mass.

Not sure how to implement steady state cardio? Simply jog or jog on a treadmill at a steady pace for 30 -60 minutes (I told you it was simple!).

If your goal is to lose weight gain muscle and get into amazing shape this year, then simply read through this post and make a plan to implement the steps one by one. Not only are each of these tips easy to implement, but they’re extremely effective.  If you put in the hard work and stick with the plan you will be able to transform your body quickly!

More Gain Muscle Mass News:

1. My Favorite Fat Burning Work Out! Whenever I’m trying to burn fat in order to...
2. Monday’s Bodybuilding Workout 2/9/2010 – Arvada, Colorado USA Nick Andrade’s Body Transformation...
3. Build Muscle And Burn Fat Fast! If you want to build muscle and burn fat quickly,...
4. Good Ab Workouts: How Important Are They? Searching for a couple of good ab workouts to help...
5. How To Gain Muscle Mass Fast! If  you want to gain muscle mass fast, you need...