How to build muscle and lose fat is one of the most common questions among gym-goers, and it’s one that you’ve probably asked yourself before as well. With many different tips and tricks floating around the internet, it can be challenging to figure out which are trustworthy and which ones you should ignore. In this article, we’ll provide you with seven effective tips and tricks to help you build muscle while also losing fat to achieve your ideal body!
How to lose weight?
The first thing you should do when trying to lose weight is to create a diet that incorporates several types of foods, especially fruits and vegetables. Fruits are fibre-rich, which helps keep your digestive system moving regularly. This type of fibre also helps reduce your cholesterol levels. In addition, fruits contain phytochemicals that may help lower blood pressure and decrease the risk of developing cancer or other diseases.
Another essential thing to remember is that most fruits are soft in calories and high in water. So you don’t have to worry about overeating fruit if you want more fibre in your diet. Exercises are also an essential part of losing weight. There are two types of exercises that you can incorporate into your routine.
- The first is aerobic exercise, which will help you burn fat faster.
- Another is resistance training, which involves lifting weights to tone muscles and build muscle mass.
Resistance training should be a part of every workout routine because it has been proven effective for burning calories and toning muscles after weight loss. There are many different exercises that you can choose from when trying to lose weight. But remember that all physical activity counts towards helping you reach your goal!
Another important thing for losing weight is getting enough sleep each night.
How to build muscle?
If you’re looking for how to build muscle fast at home or how to build muscle in 2 weeks, then we’ve got great news for you. Our how-to guide includes seven effective tips and tricks to help you develop lean, hard muscles. These are things anyone can do at home with little or no equipment. And it doesn’t require hours of effort every day either. Best of all, many of these exercises are compound movements that target multiple muscle groups. So you get an even better workout in less time—and see faster results.
The first step is deciding which exercises you want to focus on. These are known as your primary compound movements, so they’re going to be based on your goals, body type and injury history. The best exercises to build muscle fast at home that we suggest include:
- Push-ups
- Pull-ups
- Squats
- Lunges
- Jumping rope
These are all low-cost or free exercises that anyone can do from home. Each targets different muscle groups in a way that helps you develop a balanced physique. Other things you can do to build muscle in 2 weeks at home include:
- Bodyweight squats
- Lateral or front raises with dumbbells (we recommend starting with just 5 pounds)
- Medicine ball throws overhand or underhand.
7 Steps Guide About Losing Weight And Gaining Muscle
There are many ways how to build muscle. You need to consider many different factors before building muscle, such as your nutrition, rest, and weight training. Below are seven effective tips you can use when looking for how to build muscle fast at home without spending much money or time. These seven effective tips will give you a detailed guide to what works best in building lean muscles fast. Suppose you follow these guidelines while working out. In that case, it is guaranteed that you will experience dramatic results in your fitness level. It will help improve your body’s ability to burn fat while building lean muscles.
1) The Warrior Diet
When most people think of dieting, they don’t precisely picture eating more food. But that’s essentially what The Warrior Diet is about—eating many high-protein foods so you can lose fat. In fact, one study found that people on The Warrior Diet lost more weight in six weeks than those on a conventional diet.
While many diets require counting calories or points, The Warrior Diet allows you to eat as much protein as you want without counting calories. It does have some rules:
- No dairy (and specifically no cheese)
- No sweets
- No snacking after dinner
2) Avoid Cardio and Start Resistance Training
You might think that cardio is essential for weight loss, but you can get leaner and faster with resistance training. Resistance training results in more calories burned during exercise than cardio. It also promotes an afterburn effect that keeps your metabolism revved up long after your workout ends.
And since muscle is more metabolically active than fat, when you lose weight, you’ll likely lose fat and not just muscle like you would with cardio alone.
Adding strength training or Pilates exercises is a great way to shape up fast at home without stepping foot in a gym. Because it will burn calories even when done on days when you’re not lifting weights. Here are some effective tips to help lose weight as well as several best exercises for building muscle fast at home.
3) Use BCAAs
Branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine are not only some of your body’s key amino acids, but they also help preserve muscle during workouts. They do so by increasing muscle protein synthesis while reducing muscle breakdown.
In addition, BCAAs decrease cortisol production during exercise by reducing blood flow to fat cells; excess cortisol breaks down muscle tissue during workouts. By taking them pre-workout, you’ll enjoy a reduction in fatigue, an increase in endurance, and preservation of lean mass, which can result in faster weight loss.
4) Lift Heavy
When it comes to building muscle, lifting heavy weight is essential. Lifting more weight will allow you to trigger your body’s natural response of increasing your muscle size over time. If you don’t build muscle, not only will you not gain any strength, but your existing lean muscle tissue may even begin to atrophy as your body digests its muscles to convert them into glucose for energy.
So if you’re trying to build strong muscles without losing fat, be sure that every set of every exercise has a high enough number of repetitions for each set. So that it fatigues all of your muscle fibres used in that exercise within 8-12 repetitions.
You don’t need to lift heavy all the time, but it’s important for each workout. For most people, I recommend focusing on lifting heavy for about 50% of your workout. You’ll still be able to stimulate muscle growth through lighter weight if you can’t lift heavy during your workouts. But, doing so helps ensure that your workouts will have a high-intensity element. A perfect combination is 30% lifting heavy and 70% lifting medium intensity (or even light).
5) Eat Clean (NOT Paleo!)
Eating clean might seem difficult initially, but it doesn’t have to be. Eating clean means choosing foods that are as close to their natural state as possible. So no processed or refined foods (white bread, white pasta, etc.). And limit sugar—even fruit has sugar in it. The same goes for trans fats; trans fats are used to preserve foods with very long shelf lives, so they tend not to be healthy. Finally, eat more vegetables! They’re low-calorie and low-fat ways of getting essential vitamins into your diet.
6) Get Enough Sleep
Sleeping helps you lose fat. Studies have shown that those who get less than six hours of sleep a night experience higher levels of ghrelin, a hormone that triggers hunger. Exercising on an empty stomach has also been proven to help you lose weight more quickly, according to researchers at Penn State University. There are many other benefits of getting enough sleep each night. While there are no concrete numbers for what’s enough, most experts recommend between seven and nine hours every night.
7) If You Can’t Stand It, Add More Variety
One of my pet peeves is a workout program that has you doing one thing repeatedly. If you’re not seeing progress or getting bored, try adding variety. Training different muscle groups on different days can help, too. Research shows people who train full body five times per week build muscle faster than those who only train three days per week.
Alternatively, if you like working out just two days per week, consider splitting your workouts up into upper-body one day and lower-body another day. So, your rest days fall between workouts instead of right in the middle of your routine. (Hint: My book The Exercise Cure for Depression will show you how to modify all workout programs so they fit into a depression treatment plan.)
The Bottom Line
Learn how to build muscle with your bare hands. For many people, sitting down on a butt machine isn’t real resistance training. And while you don’t want your workouts to consist of three sets of 100 reps with a 10-pound dumbbell, most traditional weightlifting routines are built around relatively small movements (for example, curls).
To build muscle effectively, you need an adequate amount of resistance applied through large movements. There’s no fancy equipment needed for most bodyweight workouts: A staircase or hill will do just fine for sprints; old milk jugs filled with sand are great for working arms and shoulders; sacks of rice or even rocks can replace barbells picked up from a park or playground; there are endless variations.
Read our related article about The Most Effective Pull Day Exercises for Muscle & Strength
