The Five Best Ways to Lose Weight and Gain Muscle - Fast

I’ll fill you in on a secret.

You can have the best diet in the world.

But it won’t be enough to gain a decent amount of muscle.

Muscle needs food to grow — but the stimulus is more important.

Sure, a higher carb ratio is best suited for muscle-building because carbs restore and replenish muscle glycogen.

It also minimises your risk of burning muscle for energy.

But this can also hinder your goals because your level of tolerated carbohydrate consumption is based on whether your body can use those carbs effectively.

Some of us don’t know, which leaves us open to accumulating body fat.

Others experience the opposite and find increasing their carbs doesn’t cause any fat gain.

The only way to find out is to try eating the same portion of carbs every day and assessing it on weekends.

Then, keep adding a small amount to another meal and do the same thing.

Test, test and test some more.

Now, let’s build some muscle and stay lean.

One: Change your training program regularly

Don’t always stick with the same training, week by week, month by month.

If you want to put on muscle and change your body shape, you need to switch it up regularly.

Altering your training stops you from burning out and ensures you don’t fatigue your nervous system.

You don’t want to be getting any injuries, which may set you back for weeks in recovery.

Breaking it up this way is a good start.

First, spend about 70% of your workouts pushing the volume and moderate loads, and then 30% should be higher intensity with heavier weight.

Two: Multi-joint movement favourability

We cannot go past the efficiency and potential of multi-joint movements here.

It would help if you got serious about deadlifting, squatting, bench presses, pull-ups and lunges to develop a great shape in half the time.

Three: Don’t even think about prolonged, steady-state cardio

Putting on muscle requires time spent lifting weights and active recovery.

Performing steady-state cardio while actively recovering eats away at all that muscle growth you worked so hard to develop.

The only recommendation I can give you is light to moderate walking, either outdoors or on the treadmill, to warm up and cool down.

Walk as much as you can to stay active, but don’t use walking as a means for overcompensating the bad food you ate.

You don’t need any more than this unless you want to diminish some fat stores on your body. If this is the case, HIIT is a great option.

Just don’t do it more than you need to.

Remember that muscle makes our metabolism fire up and burns calories. It just takes a little bit of time for your body to kick in.

Four: The training technique is essential

There is no point in going to the gym if you are spending time talking to other people and cutting out chunks of your workout.

It’s also not a good idea to rush through your workout or perform your repetitions without any mind and body connection. It could increase your chances of injury.

Try not to cheat and always perform the downward movement with a 3–4-second count.

When I first started weight training, I found myself continuously counting in my head to ensure I was putting enough tension on the muscle.

After a while, it will become second nature and almost automatically applied when you lift any weights.

Five: Eat all the food groups— not just protein

Protein is essential for building muscle, but we also have to consistently eat a whole range of foods to nourish our bodies with many different vitamins, minerals, and antioxidants.

I spent too many years as a bodybuilder, focusing on just protein when vegetables and carbs were just as important.

Vegetables were crucial for helping me stay full for more extended hours whilst providing me with enough fibre to eliminate all that excessive protein!

Protein can cause constipation, so it’s important to offset those effects by eating fibre from a range of vegetables (and fruit).

Don’t forget that too much protein can make you put on weight.

There is also only so much protein your body can take in and use. The rest is useless.

You will be surprised just how little protein we need.

Six: Keep up with the fats in your diet

Fats are essential for supporting hormone balance and recovery from intense exercise.

I recommend olive oil on your vegetables and salad. Try adding some avocado.

Avocado is very beneficial for helping women diminish the dangerous fat stores on their bodies.

Olive oil is essential and can add years to your life.

Omega 3 rich salmon is a beautiful alternative that helps combat inflammation in the body.

In addition, rich fats help alleviate sore and damaged muscles from training.

If you are a vegan/vegetarian, you can also use a Krill oil supplement.

Hopefully, this has helped you understand more about carbohydrates and other necessary factors that increase your potential to build muscle mass.

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