Losing weight is one thing. Gaining muscle is another. Or so many people believe. But bring the two together and both soar to new heights where you can lose fat AND gain muscle fast!
You can simultaneously achieve both of these goals.
Rod made that discovery this year and lost over 100 pounds while gaining muscle mass and definition. Sure you may not have 100 pounds to lose and you might not be seeking a body builder physique. That is okay. The principles still apply, they still work and they will collectively result in your ultimate health and wellness. 1 pound, 100…lean, toned muscle or ripped, bulk. The principles work.
Here are my 7 proven steps to successfully lose fat and gain muscle fast:
Know Your Why
Why do you want to lose weight and gain muscle? Is it for health and wellness? Is it so your better care for your family? Is it for your sense of self and worth? Is it simply physical appearance? Is it healing from illness and disease? Think about it carefully.
Knowing “why” is absolutely essential and it leads to the next step!
Set a Goal
Determine what your destination is… that is your goal! Weight loss- how many pounds? Fitness- what style and what physique do you desire? And be intentional about achieving it. That means having a plan. Without an intentional plan your goal to lose fat and gain weight fast is but a dream that will vanish into thin air.
Drink Up!
Water that is! Very few of us drink enough water in the course of a day. In fact, many of us mistake thirst as hunger. By drinking plenty, up to a gallon a day, you curb that misleading desire to eat, cut calories, lose weight, fell better and help your body function properly.
Eat 5-6 Small Meals A Day
You are reading this right. Breakfast, snack, lunch, snack, dinner and – you may faint- a late evening/bedtime snack.
When you eat only once or twice a day your body is not sure when it will get fed again. That means it stores up to survive the starvation. You gain weight as a result! But eating frequently keeps your blood sugar stable, reduces cravings and gives the body a steady, reliable source of fuel.
Make sure each meal is balanced with lean proteins, lots of fresh fruits and vegetables, a small serving of a complex carb and a quality fat source. And always, always, always eat protein with any carb! These are vital tips to lose weight and gain muscle fast and successfully.
Engage in Cardio Activity 3-4 Times A Week
There are many forms of cardio for weight loss but in general terms, get the body moving in a manner that gets the blood pumping, the heart pounding, the sweat pouring and keep it up for 20-45 minutes, 3-4 times a week. And if you look good when you are finished you just wasted your time. Its truth! Make it count.
Resistance Training 3-4 Times A Week
Cardio is great for weight loss but resistance training is a crucial element not to be dismissed…not even by women. It builds muscle and muscle burns fat 24/7. That means when you gain muscle, and I’m not talking body builder bulk, you ignite your fat burning potential. Hit the gym 3-4 times a week for 30-45 minutes, make it count and watch the fat melt away.
Add 15-minutes of Cardio to the End of Your Weight Training Sessions
Take it up a notch and add 15 minutes of high intensity cardio to the end of your weight training workout. Studies show that by doing this you experience a 19% gain in muscle development. That is a short, sweet and brilliant way to reach your goals. 15 minutes! You can do it!
7 proven principles! Powerful, effective! What do you think? Are you ready to take the reins of life and transform your health and wellness and lose fat and gain muscle fast, naturally and effectively?
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To find out more and join us today please visit… Inner Circle of Simply Good Health.
Carl Mason- Liebenberg is a Wellness and Weight Loss Specialist, Author, Fitness Coach, and a Leader in Creating a Lifestyle of Wellness.
His passion is for those who suffer from poor nutrition, related illnesses, addictions and overweight conditions; with a specific focus on women. Carl unveils the power of nutrition and fitness to bring recovery, healing, restoration and strength.
Carl has personally experienced what he teaches and continues to study and learn to improve his ability to teach you a Lifestyle of Wellness.
He has recently launched a series of e-products called Simply Good that you’ll want to be sure to obtain in your journey to authentic wellness. For more information and opportunities please join him at http://www.el3mentsofwellness.com.
