Do you want to know how to gain muscle and lose fat?

Do you want to know how to gain muscle and lose fat

?

Would you like to lose about 10- 20 lbs (5-10 kg) without losing any muscle? Or even gain muscle mass while losing fat. Now it may look to be quite bothersome or hard but until you know what you do, it is not as difficult as it seems at all.

First to start building muscles you need at least 500 calories (kcal) more per day than your body actually uses. Eating healthy does not mean that you lose weight right away vice versa it still takes time but you start to see changes that happen with your body. Eating hard helps you to gain muscle easier but eating healthy and light food helps you to lose weight. So you must know what is your goal. If you have too much bodyfat then you must watch carefully what you eat. What I would like to emphasise is that things do not work out when you try to lose weight too fast. You must take your time to lose weight in healthy way. If you consume not enough calories your metabolism will get slow and that does not help you to lose weight and you start to lose your muscle mass.

When you work in office and have a exercise or training on that day you will lose about 3000 calories. So you must consume over 2500 calories per day to lose fat and conserve muscle. When you go less than that you start to lose muscle and you will not lose fat enough becuse the metabolism will be slower.

One important thing when trying not to lose muscle is to consume enough protein which is about 2- 3 grams /0,0044- 0,0066 lbs per fat- free kilogram/ per fat- free 2,2 lbs. Bigger amount than that will burden your organism which is not good nor healthy in any way.

Another important aspect is that at the time of the training you are breaking your muscle cells and proper eating (proteins, carbs, fat in deacent amount) is the thing that will increase your muscle mass. After power training it is not good idea to start aerobic training. A perfect time for aerobic training is at morning with empty stomach. While doing calor- burning exercises it is important to drink water if you do not gain weight not sweet drinks which consists much calories.

Finally I would like to say that when starting aerobic training then it is deacent to have 3 trainings per week wich extends to 30 minutes. After every two weeks it is good to fit in one more training day and to extend training time about 5- 10 minutes until you do 5-6 aerobic trainings per week which last about 45 minutes.

Also do not forget to take time out and rest. Especially when your body and muscles are exhausted and you do not feel yourself good. Resting and eating are at least the same important than training it self. So be patient and keep your eating in balance and you will be fit.

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