How to Lose Body Fat But Gain Muscle Mass — Unbelievable Methods to Get in the Best Shape Ever | by Mukul pal

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Losing body fat can be a tedious process. Sometimes you don’t have the motivation to exercise, and it’s hard to live up to the right diet program.

Most people get pumped up to start a program at the start of the year, but by February they start slacking off. So, how can you really shed those extra pounds fast?

The secret is to find creative ways to make your weight loss program exciting and encouraging. No one wants to do boring stuff day in and day out.

We all know that the idea of enrolling into a weight loss program can be very boring if not done properly. So if you are ready for the correct information on how to lose body fat and gain muscle mass, continue reading below:

The first thing you need to do is to set small, realistic goals and reward yourself when you adhere to your daily tasks and achieve your goals. For example, set a goal to work out at least 3–5 times per week and to lose a minimum of two pounds.

That’s not a lot and can be achieved. Think about it, losing 2 pounds per week would mean you could lose up to 8 pounds in a month! Now, when you achieve that goal, buy yourself something nice or even go out and eat some fancy dinner. Just remember to keep it in your calorie intake range.

To make your weight loss program more exciting, it’s best if you change your workouts regularly. So instead of simply doing aerobics every time you work out, you can do a bit of dancing, kickboxing and some cardio.

Aside from not being monotonous, diversifying your workouts has been proven to give much better results. Moreover, to increase your muscle mass while shedding fat, it is important to incorporate some weight training.

Consistency is the key to success

If you are going to follow a program on how to lose body fat and gain muscle mass in the process, you will need to stay motivated and keep focused. Treat your program as a job. This means that it has priority in your daily activities.

Procrastination can be a beast and if you allow it to take over your life, you may never get anything done. So, when you feel like not working out, start by putting on your track shoes and your sweats and everything will follow. Take it one step at a time.

1. Avoid Crash/Fad Diets

The main problem with crash diets is that they do not promote permanent weight loss. Crash diets can be very effective for short-term weight loss, but unfortunately most people immediately return to their poor eating habits as soon as they drop that initial 10 to 15 pounds.

Once you go back to your previous ways of eating you will not only gain back the weight you lost, but you will usually add 5 to 10 pounds moreover!

2. Exercise

If you are serious about losing weight, then it is time to get off the couch and get active. You can lose weight with diet alone,, but the proper exercise program can really supercharge your weight loss. Not only will getting active help you shed those extra pounds, it will also give you tons of extra energy.

3. Eat at Home

In today’s fast-paced society, it has become increasingly convenient to eat out for most of our meals. The problem with eating out frequently is that you lose a great deal of control as to what you are putting in your body. Preparing delicious healthy meals at home can be quick and easy, and with proper planning is something even someone with the most hectic schedule can do.

Your Metabolic Rate

If you are overweight, there’s an excellent chance that your metabolism is in the gutter. With a low metabolism, you have next to no chance of losing weight unless you want to starve yourself.

If you’ve been on calorie counting diets, you probably have messed up your metabolic rate. The key is not to reduce your food consumption; it’s to change the frequency of your eating patterns.

Instead of eating 3 meals a day, you need to start eating 6 smaller meals a day. Your metabolic rate will immediately start to rise. This has to be a lifestyle change, not a short-term thing like most diet plans. But, the results will happen incredibly fast.

Foods Not to Eat

This is quite simply. I’m not going to tell you what to eat, but rather a few things to avoid. Again, don’t think of this as a change that you’ll do for a few weeks. It’s a lifestyle change, albeit a small one.

Stop eating salt. You need to cut this out as much as possible. So, no more processed foods like canned foods, chips, crackers, and frozen dinners. That’s it. That’s all you have to do with your eating.

Lots of Water

This one may take some getting used to. But, it has to become a habit for you. Get yourself a 1 liter jug and fill it with water. You have to empty this twice a day. Take it with you wherever you go and sip on it all day.

Nope. Well, if you like to do it as a stress reliever than go for it,, but it’s absolutely not necessary to lose body fat when you follow the above steps. People are always surprised about this one. The fact is, your weight has far more to do with how you eat and drink than exercise.

Herbal Supplements

There are some very healthy and compelling herbal supplements that will help you melt off that unwanted body fat. Once you start taking these, you’ll no longer wonder how to lose body fat.

4. Eat Every 3 to 4 hours

By eating smaller meals frequently throughout the day you can boost your metabolism and turn your body into a fat burning furnace.

Try to space your meals out so that you are eating every three to four hours. A great way to accomplish this is by eating three sensible main meals (breakfast, lunch, dinner) and mixing in 2 or 3 healthy snacks throughout the day.

5. Stay Away From Fast Food.

If you’re overweight, chances are you eat out far too much. You need to limit the amount of unhealthy food you eat drastically, and as such, you have to limit the unhealthy meals you eat down to 1 meal a week. Even when you have this meal, don’t go overboard with it, as it can take away from all the work you did the previous week if you go too far with it.

6. Get On The Stair Climber

One of the machines that burns weight off the fastest is the stair climber. There is a reason no one likes going on it, it hurts too much, and the reason it is so effective is that it hurts.

Even if your elliptical machine is telling you’re burning more calories than on the stair climber, don’t rely on those figures, usually the stair climber burns many more calories.

7. Get A Sweat Going

Lastly, if you want to learn how to lose body fat, it’s imperative that you work up a sweat each time you hit the gym. Sweating is key to burning fat, the more you sweat, the more fat you’re likely losing.

Let’s face it, losing weight is not easy and unless you are getting the appropriate advice you could end up like millions of other people out there spinning their wheel and failing time and time again to lose body fat.

Do not get suckered into wasting your money on quick fixes, diet pills or crash diets that promise unrealistic results. The surest way to lose weight and keep it off permanently is to find a plan that has been proven to work, and then follow each of the steps in that program.

Diet smart by loading up on food that have fewer absorbable calories than the standard measures show. George Fahey, Ph.D. a professor of animal sciences at the University of Illinois has established that compounds called oligosaccharides and also resistant starches aren’t digested completely in pigs. He says our digestive systems are similar.

If pigs can’t digest it, we can’t either. So, foods containing these substances have fewer calories than we think. In effect, that means free food. By eating more of these foods instead of cheesecake and fried chicken, you’ll be able to take advantage of the calorie savings.

Artichokes, onions shallots bananas and beans have fewer absorbable calories. If you’re not used to eating these foods, introduce them slowly into your diet. As you know with the musical fruit, they can cause gas and stomach discomfort.

9. You also need to make sure you get adequate protein, especially for breakfast. Ongoing studies show that a giant breakfast, up to 1/2 of the day’s calories, is the cornerstone of long-term weight loss. High protein has long been the cornerstone of how to lose body fat fast.

10. Are you taking any supplements to support the liver, kidneys, lymph, and blood, so they can help you flush the toxins out of your body? Remember, the more toxic your body becomes, the harder it will be to reduce belly fat fast and keep it off.