How to Lose Fat and Gain Muscle

Excessive fat in the body is the root cause of many diseases and complications. Obesity is the cause of most of the heart related diseases. Therefore, it is necessary to get rid of the excess fat in the body. Along with getting rid of the fat from the body, many people also wish to develop muscles. Is it possible to lose weight, as well as develop muscles at the same time?

Sometime or the other you might have been suggested, that either a strict diet plan or exercise, is the best way to lose weight. On the contrary, both, diet as well as exercise are equally important to lose fat and gain muscle. Let us have a look at how to lose fat and gain muscle.

How to Gain Muscle and Lose Fat

Diet
In order to lose fat and gain muscle, you must follow a diet that is high in protein and low in fat. It is equally necessary for the body to have a regular and adequate source of energy from natural sources. The following are the foodstuffs that you should include in your diet plan for fast weight loss.

• Fruits: Fruits like bananas, berries, apples, watermelons, papaya, peaches will give you energy while citrus fruits like oranges, lemon help in losing weight.
• Vegetables: You must include vegetables like cabbage, spinach, tomato, cauliflower, lettuce, sprouts, etc. in your diet.
• Cereals and Pulses: Pulses like lentils and peas contain high amounts of protein. Protein can also be gained from whey protein or protein supplements, in powder or liquid form.
• Meat, Fish and Poultry: In order to lose weight, you should include fish like salmon, tuna, sardines, mackerel, herring, etc and poultry in your diet, rather than opting for animal meat. You should also remember to have dairy products in a moderate quantity.
• You should drink water in adequate quantity, i.e daily 2 liters. Having green tea is also one of the effective means for fat loss. You must remember to cut down on junk food to lose fat faster.

Exercise
Working out regularly is essential for gaining muscle. Everyone is aware that there is no other alternative for gaining muscle, other than exercise.

• Cardio: Cardiovascular exercises are good fat burning exercises and will be recommended to you if you wish to build muscle and lose fat. Daily 30 minute cardio is adequate to burn all the excess calories and helps a lot in muscle building.
• Workouts: Working out with weights is the only way to build muscles. There are several exercises meant for building muscles and they vary according to the type of muscle you wish to build or rather, I should say the muscles of a particular area. For e.g., there are different exercises for the back, like pull ups, dumbbell one arm row, deadlifts; for shoulders, Dumbbell side lateral raises; for biceps hammer curls, etc. and many more. Your professional trainer will guide you as to what type of weightlifting exercise is suitable for you. Weight exercises for women are different from those meant for men.

The above tips will definitely solve your query on, 'how to lose fat and gain muscle'. You should also remember to take adequate rest. Keeping a track on your progress will motivate you. Remember, that if you follow your diet and exercise regime regularly and strictly, you will definitely achieve your goal!