Lose fat and gain muscle – 3 Simple Steps to Build Muscle Quickly


Have you ever wondered why some people are able to gain muscle and lose fat easily? Many of us have tried everything from diet pills, cardio workouts to diet fads and even medical treatments and still find it difficult to build muscle. It can be very frustrating when you think you’re doing all right, but there is hardly any change in muscle mass.

Losing fat and gaining muscle is something every one of us should focus on. Excess fat can be dangerous to your health and lead to various health problems. Excessive fat will not only put more pressure on the muscles but also your heart and lungs. Diabetes, high blood pressure, kidney failure and heart disease are some of the conditions that obese people face.

One of the reasons people do not want to build muscle is a lack of commitment to follow the exercise regime and diet plan. The first step to build muscle, lose fat and look good is to plan a good exercise regime. If you’re not exercising and diet regime you will fail. A right combination of exercise and diet program will help you to build muscle fast.

Many people believe that the best way to gain muscle fast is to do nothing of high reps with light weights. This works, but it is much better to workout with higher weights and make lower number of reps. This will not only keep all existing muscle but will also help to grow more muscle.

Before the workout warm up properly. Jog for about 5-10 minutes and then do some stretching exercises. Make intensive workout for 3/4 days a week for 30-45 minutes. Different load – no longer meeting a few days, but other days not to spend more than 30 minutes per session. Work out a particular group of muscles in 4 days. Use heavy weight that allows you to make 4 to 6 reps at a time. Are cardiovascular exercises in your workout. After a workout you should stretch back and cool.

muscles need adequate rest to grow rapidly. Over-training is one of the most important reasons that people do not show any significant improvement in their muscle mass. Spend time in the gym week after week without a break will not allow your muscles to recover and grow. Also, the energy will be low and you will find it difficult to complete the training.

Along with exercise proper diet is an important factor in gaining muscle and become more fit. Make sure that you eat healthy. Never skip meals. Breakfast should include a lot of protein and carbohydrates. Eat several small meals a day, and have a good balance of protein and carbohydrates at every meal instead of processed foods and over hyped supplements. Protein shakes can be a valuable addition to help you gain muscle strength after intense exercise. Take them only after strength exercises. Otherwise, they are just extra calories.

Building Muscle and Losing fat at the same time is not difficult. Just follow the instructions above and you will quickly start to gain muscle and lose that extra fat you’ve always wanted to lose. Do not start with advanced exercises seen in magazines, instead focus on the basic exercises and tips above.


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