How to effectively build muscle and lose fat

Hi guys, welcome to the “how to build muscle and lose fat” step-by-step article.

how to effectively build muscle and lose weight

Introduction on how to build muscle and lose fat

This course was created to help everyone who is confused about this topic of building muscle and losing fat and being able to maintain it. There is a lot of confusion on this topic on the internet and articles. I want to be able to clear the air and as I said before, in this course, I’m going to tell you everything you need to know from building muscles and losing fats, to what food you should be eating, to what training method are best for getting to your ideal body shape. I know you guys are eager to learn, so without further ado, let’s get into it.

Foremost, I’ll be going over the fundamentals for how to build muscle and how to lose fat in the most efficient way possible. I’ll also be showing you great exercises with a perfect technique that you can form at home if you have no access to a gym. This will help you increase your muscle size or burn fat depending on your goals.

All of this will be combined with nutritional guidance as to what to be eating and what to avoid and how to calculate your macronutrients which is a very important part of what your body needs to eat. Through calculations, things like; your body weight, your body type, the amount of exercise you perform weekly and your weight goals etc. will be determined.

How to build muscle

Hi guys, welcome to the how to build muscle simplified segment of this article. I’m going to break down how you can build muscle in the easiest way possible with little confusion. Even though the process of building muscle is simple and logical, there’s way too much confusion when it comes to this particular topic due to contradictory all over the Internet with people saying different things and articles also saying different things. So, I’m going to simply clear this up for you and teach you exactly how you can build muscle effectively.

Muscle isn’t easy to walk in a park by all means though. But I’m going to break it down step by step what happens exactly when you’re trying to build muscle. The best way to build muscle is to use this formula. The formula is training hard. Also, getting plenty of calories and getting enough rest which will result in you building muscle effectively. It’s easier said than done. But if you follow this super simple structure then you’ll have no problem in building muscle through being consistent and dedicated.

These steps are:

  1. Stress.
  2. Diet.
  3. sleep/rest.

When you work out the gym or home wherever it may be, you’re always putting your muscles under stress the stress causes your muscle fibres to tear. And it’s then your body needs calories to repair itself and build new muscle. When you train whether this is at the gym or home like I said before if you don’t put your muscles under stress then they won’t adapt. Meaning that they won’t have to grow. There are many ways to train and I’ll go over the two different types of training further down the line which is hypertrophy training and strength training, and the difference between them.

Recommended: The difference between hypertrophy and strength training

The second part of the muscle-building plan is diet. This is the most important part. You can train as hard as you want but if you do not supply your body with energy for examples like carbs and protein and healthy fats, your body will not be able to naturally repair itself. Meaning you won’t be able to build muscle. You need to provide your body with enough calories for it to build muscle tissue. This is a process and this process is called being in a calorie surplus. I’ll explain more about this in the topic under the nutrition segment of this article in more detail.

 

For you to understand, it’s simply just you need to be able to take more calories than you burn out.

how to build muscles - calories equation

If you look at this picture here you’ll be able to see we’ve got a little balanced equation. Here’s an example; if you have taken the same calories as you expend you’ll maintain weight. If you take fewer calories than you expend you’ll lose weight. And if you take in more calories than you burn you’ll gain weight. This is called being in a calorie surplus, and this is what you need to build muscles. You need to eat more than you expend daily. It’s that simple. You need to provide your body with enough calories for it to build more muscle tissue.

Like I said, I’ll go further into this when we get into the diet (the nutrition section of the course).

Now I cannot stress enough this third point. Sleep/rest. I cannot stress how important rest is. Your body doesn’t build muscle while working out while being active. It needs time to rest to create new muscle tissue. This is why rest is so important when it comes to building muscle effectively. We need to be getting at least eight hours of sleep minimum per day to supply your body with enough time to repair and build. If you’re getting under eight hours per day or struggling to sleep then I highly recommend that you take naps throughout the day to give your body an important period where it can build muscle.

Must read: The importance of sleep as part of fitness routineshow to build muscles - sleep and rest

Not only is rest good for building muscle but it’s good for your overall health. Resting may be a turning point for your performance while working out. Trust me I know. If you don’t get enough rest wether by staying up late at night or going out for a drink be it your friends or not, then you’ll feel tired and you feel lethargic throughout the day. This can have a negative effect on your performance. And this is the last thing you want to happen. Trust me.

How to lose fat

Hi guys, welcome to how to lose fat. In this segment, I’m going to break down the science on how to lose fat. Losing fat is also something people are confused about. Like I’ve spoken about in the segment about how to build muscle. There’s a lot of different things and different opinions being said of how to lose it quickly in different strategies. But I’m just gonna break it down plain and simple for you guys so you understand the exact process how to lose fat and how to lose it quickly.

The process includes:

  1. Calculate your calories intake.
  2. Work hard.
  3. Lose negative attitudes.

If you’re looking to get into great shape right now the first step on how to lose fat is pretty simple. You’ve got to be able to calculate your calorie intake.

how to lose fat - calories intake

It takes three and a half thousand calories to lose one pound of fat. So if you’re looking to lose for example let’s say two pounds of fat per week then the treadmill is not going to cry for you guys. You’ve got to be doing vigorous exercise as well. You need to be doing a combination of things, not just exercise and calculating calories but you need to be doing exercise that contains resistance training, cardiovascular training, combined with obviously a well diet plan which we’ll go into now.

So, moving more specifically onto the diet side of things you need to find out what your calorie intake should be through calculations that you can get online. Working at your macronutrient intake is all free online. There are loads of different websites. The basis of this is so that you can figure out how your body needs what your body needs to maintain weight. From there, you can start cutting the number of calories you take in. So normally, cutting about five calories per day will result in a total of three and half thousand calories less per week which could help you reach the goal of losing one pound of fat per week.

Like I said before you have to combine this with your training and training is very important. But this is equally just as important if not more important guys. If you’re not calculating your calories, what your body needs to maintain weight and what your body needs to lose weight then you’re wasting your time. You can train as much as you want but unless you’ve got this down to a tee you’re not going to be able to lose fat as quickly as you want to. If anything, you might be doing the opposite. You might have the opposite effect, you might be eating too much unless you calculate. You can’t just go guessing from what you’ve been eating. You’ve got to calculate it.

Right so moving on to training.

how to lose fat - train insane

This is just equally important. Like I said you need to be training insane or remain the same. It’s that simple. It’s my My favourite saying; train insane or remain the same. Too many people just expect to lose like significant amounts of weight by just being a calorie deficit which is a negative way of thinking. We need to be working for multiple muscle groups vigorously to help shed that fat if you’re looking to gain phenomenal shape.

For example, here’s an example. A bicep curl is a preacher curl. So standing bicep curl is a preacher car. The difference is an isolated movement and a compound movement.

So in a preacher Curl, You’re predominately working on your bicep. It’s an isolated movement specifically to target your biceps. I’m not saying it’s a bad thing if you compare it to a standing bicep curl. This is standing bicep curl that requires you to work your biceps as well as keeping your core tight to maintain, balance pulling your shoulders back and keeping your legs slightly bent.

So, if you’re looking to lose fat, the best bet, is to do compound exercises. I’m not saying isolates are bad, I’m just saying it’s simple science. The more muscle groups you engage in, the more calories you burn. It’s plain and simple.

So if you’re looking to shred fat quicker than cooking then occasionally just be in the calorie deficit; firstly, you’ve got to work out and lastly, if you’re working out, Make sure you do exercises that will benefit you even more. So stay away from the isolates. You can do them but make sure you get the fundamentals in the compound movements and then work on multiple muscle groups. This will help you burn that fat and sweat more.

Now lastly the last point into losing fat quickly. I’m going to talk about the main thing you need to lose. You need to lose your negative attitude.

Recommended: 4 Must-do away Factors Of Negative Emotions

how to lose fat - consistency

That’s one thing. And combine that with consistency you’ve got, you’ve got a winner there. Guys nothing takes the place of hard work and consistency. You must be consistent to achieve your goals. And if you’re gonna start dieting and training but then stop after one week then there’s no point in fooling yourself guys. You need to have your head in the game. Losing fat consistently is a tough mental battle. It’s very hard. It’s very demanding on the body.

And you know there’s always been moments when you’ve been on a diet and yet and you feel lethargic and you feel like you’re not getting enough food. You feel hungry you feel like you want to eat that chocolate bar but you’ve got to never give up. Keep track of what you’re doing guys. And remember the end goal of what you want here. Set goals. Keep track of what you’re doing and never give up.

Summary

We studied how to build muscle and lose fat. It all boils than to determination and willingness to work.

To build muscles, the muscle has to be stressed out, calories input must be higher than its output and proper sleep/rest is required. keeping all these into consideration is a positive step towards building healthy muscles.

in the quest to lose weight, one has to do his/her calorie calculations, then work hard accordingly. Also, avoid negative attributes and mindset because it will derail you.

However, there’s a common debate if one can gain muscle and lose weight at the same time. You’ll find at soon enough on the article ” is it possible to lose weight and gain muscle at the same time”. Stay close by, we answer your everyday questions.

 

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