Build Muscle & Lose Fat Simultaneously

Your body consists of both fat and muscle, and they have opposite effects on your metabolism, which is the rate at which your body burns calories. While fat slows down your metabolic rate, muscle speeds it up. Read on…


Yes that is true, Build Muscle, Lose Fat Simultaneously.

If you have been looking for the right method to lose weight fast, it is very likely that you have already been bombarded with information, and are over-loaded with conflicting and confusing theories. Most of these come from parties who have the ulterior motive of tempting you into a product or a service. It is time to start simplifying the mess. Simply put, the most effective weight loss method known to man is building the body’s muscle mass.

More Muscle = Faster Metabolism

Your body consists of both fat and muscle, and they have opposite effects on your metabolism, which is the rate at which your body burns calories. While fat slows down your metabolic rate, muscle speeds it up. So, the more lean muscle you have, the more calories your body will burn in a day, even while at rest! Combine an enhanced metabolic rate with a controlled diet, and you have cracked the weight loss problem. However, once you have decided to embark on a muscle building program, you have to know the right way to do it.

Warm Up

It is not a good idea to just plunge into a muscle training session. A proper warm up session of 15-20 minutes is imperative to make sure that your muscles have optimal range of motion, and minimize the risk of injury. Warm up should consist of 5-10 minutes of a light cardio exercise, such as a brisk walk or a light jog, and proper stretching of all those muscles you are planning to work.

Emphasize on the Right Posture

As a beginner, the right posture should be your main emphasis while doing muscle training. This is where you need proper guidance. If your posture is not correct, you may not be putting the right stress on your target muscles, and you are risking a serious injury.

Allow the Body to Adapt

The other main priority for the first 2-3 weeks is to allow the muscles to adapt to the extra work-load. At this stage you should not be putting too much strain on your muscles. Begin by limiting any given exercise to a single set of 8-10 repetitions, and choosing a resistance level where you are not struggling to complete a repetition. Once you can manage this much load, you can build up to 2 sets of each exercise.

The Necessity of Rest

The key to building stronger muscles is adequate rest. Muscles adapt and grow in the period of rest following a workout, and not during the workout itself. Make sure that there are 3-4 days of rest from muscle building every week, if you are serious about your workout and weight loss goals. Also, avoid working the same muscles on consecutive days.

No ‘Best Formula’

There is no one muscle training formula for fast weight loss. Different techniques may all be equally effective, if implemented carefully and methodically. However, whatever method you use, make sure you give your body a new and slightly different challenge every 2-3 weeks. You could progressively increase the resistance and vary the routine itself. The human body is very adaptable, and if you don’t introduce variation, you will see yourself stagnating.


Remember that you will only lose weight fast and consistently, if you follow a balanced and nutritious weight loss diet simultaneously with muscle building. However, do not starve yourself. While your metabolic rate is picking up, your body is burning energy faster, and needs the right kind of fuel. Starve it, and you will be wasting your muscles rather than building them. Finally let me add that provided you are honest to follow the plan then you will be able to build muscle and lose fat Simultaneously.



5 thoughts on “Build Muscle & Lose Fat Simultaneously”

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