Tip 1 -- Recognise that losing fat and gaining muscle will require effort
It is important to realise from the outset that losing fat and gaining muscle will require you to do something. If you are after a fad diet, exercise gimmick, magic pill or similar, you can stop reading here; I'm afraid you are not on the path to real fat loss and muscle gain. The rest of the tips are unlikely to help you if you aren't willing to put in effort. On the other hand, if you are serious about losing fat and gaining muscle and are willing to put in some effort then your current mindset has already put you on the path to successful fat loss and muscle gain. If you are still sitting on the fence, my first tip is to recognise that losing fat and gaining muscle will require effort. Let me assure you it will be worth the effort!
Tip 2 - Get partner, family or friends on board
The activities and lifestyle choices you will need to make in order to lose fat and gain muscle will be a lot easier and sustainable if you have a partner, friends or family doing it with you (or at the very least being supportive). It can be difficult to sustain a low calorie diet if you live in a house filled with people gorging themselves on high calorie foods. Similarly, maintaining a workout schedule is easier if you have a workout buddy who you enjoy hanging out with.
Tip 3 -- Sort out your diet
Your diet (overall dietary intake) is central to success (or failure) in your endeavour to lose fat and gain muscle. Too many calories and you will gain fat, too few and you won't be able to sustain that kind of diet. It's best to use a calorie controlled diet, with frequent small meals (rather than less frequent large meals). Whichever style of diet you choose (balanced, low carb, low fat etc.), it's important that you are able to sustain it, and don't end up binge eating or giving up after a week. It's also important that your body gets the required nutrients it needs to maintain good health and build muscle (water, protein, vitamins, minerals etc.)
Tip 4 --Make sure you have got the right exercise program
It is just about impossible to lose fat and gain muscle without the right type of exercise plan. Prolonged low intensity activities (like walking or jogging) do burn calories, but are not good for building muscle. However, to speed up your metabolism to help you lose fat, and to gain muscle, strength training needs to be a key element in your program of exercise. A great tip to efficiently build muscle, is to use exercises with heavy resistance (relative to your existing strength) and do fewer repetitions. If you are unsure of the exercises you need to do, get access to a solid muscle gain program developed by someone who knows what they are doing.
Tip 5 -- Make a schedule and stick to it
Lastly, all the knowledge and best plans in the world count for nothing unless you act on it. If you want to lose fat and gain muscle you are best making a sustainable schedule to fit in your exercise (and possibly meal preparation time, if you are just used to eating fast food). Make sure you stick to it for at least two weeks, before changing your schedule (and remember tip 1... it will take effort, but it will be worth it).
Dr. Michael McPhail is a clinical researcher with a fervent dislike of health and fitness scams and bad health advice. He is interested in promoting better health and wellbeing. He writes expert reviews for websites reviewing health, fitness and weight loss related programs that are available online. If you are interested in weight loss, check out his reviews here. If are interested in gaining muscle you can check out his reviews here.
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