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How to Gain Muscle and Lose Fat Fast

Written & updated By R. Dey.

15 Simple Tips to Lose Fat and Gain Muscle

Today’s question is - How to gain muscle and lose fat fast? Without any discussion let’s directly dive into a nutshell guide and provide advice one after another.

• Do not try to lose body fat rapidly, as rapid fat loss may lead to rapid muscle mass loss. You may target to lose a maximum of 1 pound of fat per week, keeping an optimum balance, subject to your medical history and fitness goals.

• To build muscle try to intake a balanced diet keeping the macro ratio - Protein: Carbs: Fat - 25-30: 55-60: 15-20. Remember, there is no macro ratio that applies to all. It depends upon weight, gender, age, health condition and individual goals.

• Try weight training or strength training according to your ability, and gradually as well as slowly increase the weight. Design a progressive overload training schedule according to your goals, taking into account your health conditions, workout habits, and workout history.

• Include cardio exercise into your routine as per your ability maintaining an optimum balance with weight training, subject to your health condition. This is a necessary part of body re-composition.

• Do not consume a large meal at once during your muscle building journey. Take 4 to 5 small meals a day, with a gap of 3 to 4 hours between each meal.

• Try to avoid sugar and refined flour intake as much as possible. But, whole grain flour is considered a component of a balanced diet.

• To see significant changes in fat burning and fat loss, do not skip meals. If you do, your metabolism may act adversely.

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