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How do you lose fat and build muscle at the same time

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How do you lose fat and build muscle at the same time? Is it even possible?

It is. It is possible to lose fat and build muscle at the same time. Many people have done it and it is possible for you to do the same. How can you do that? Let’s find out.

weight loss

weight loss

Set a goal and achieve it

To lose fat and build muscle and the same time, you will need to have a goal. You need to set a goal of how much body fat you want to lose and how much muscle you want to gain. Without a set goal, the possibility of achieving them will be less. Depending on your goal, your approach will be different. If you are trying to lose body fat and it’s a goal, you must be willing to achieve it at all costs. When you have a set goal, you will have reasons to work out regularly.

Drink lots of water

It is important to drink lots of water every day. What is needed for every single physiological process of your body? It is very important when you’re trying to lose fat and gain more muscles. Even though you may need to make several trips to the bathroom, the pain is worth it. The benefits of drinking more water are many and you will need it if you really want to gain muscle and lose fat.

Eat 5-6 small meals

To lose fat and gain muscle, you need to keep your metabolism at a good rate for efficiently burning calories. If you take a meal every three hours, it will help you to improve your metabolism. You’ll be able to burn your food quicker and more efficiently. If you eat only one or two big meals, the metabolism of your body will slow down. If you skip meals, your body will start storing fat as part of a defense mechanism. If your body is not sure when it’s going to get the next meal; it will store more food for the future, in the perception of famine. That is why you should have 5 to 6 small meals every day. You reach meals should include higher protein for building muscles, moderate carbohydrates, which will work as fuel for the body and low-fat for energy and protection. You should use the 50-40-10 rules while deciding the amount of protein, carbohydrate and fat in your diet.

Weight training

You should include weight training in your exercise program. Go for 3 to 4 times of weight training every week. Besides burning fat, weight training will help you to gain more muscles by exercising the different muscle groups. When you add more muscles to your body, you will have to spend more energy for burning more calories for maintenance of the muscle. Weight training will strengthen your existing muscles and will also add extra lean muscle to your body. Lean muscles are good because they help you burn more calories even when you are at rest.

Intense cardio

You should also include intense cardio in your exercise program. Intense cardio will help you to burn more calories. It will also help you to increase your metabolic rate and as a result, you will keep burning more calories throughout the day. You should include intense cardio 3 to 4 times every week. You need 20-30 minutes of cardio for each session. Just 30 minutes of cardio can help you to get rid of lots of calories and fat.

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