Fitness Nutrition Forums

How to Gain Muscle / Lose Weight Naturally

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Many people strive to gain muscle and lose weight naturally. This process does not need to be as difficult as it seems. With proper diet, changes in training, and increased metabolism, anyone can build muscle mass and reduce body fat fast.

Changes in Diet

In order to gain muscle and lose weight, proper diet is crucial. A higher protein diet, where approximately 40-50% of calories are obtained from protein, is the key to building muscle mass. This also includes limiting carbohydrate intake to 30%, and all of the carbs should come from whole grains and vegetables. This will encourage the body to burn stored fat for energy while building muscle mass.

Calorie intake should be changed as well. While it is important to cut calories to lose weight and reduce body fat, the body will hold on to fat if it gets accustomed to the same calorie intake every day. An increase of calories one day per week will allow the body to recover from calorie cutting, as well as trick the body into continually releasing stored fat cells.

Eating small portions more frequently is also required to gain muscle and lose weight. This keeps the body full and reduces dips in blood sugar. It also keeps the body burning fat and keeps it out of starvation mode. The goals should be one small meal, of mostly protein and some good carbs, every 2 to 3 hours.

Strength Training

Strength training is essential to building muscle mass and reducing body fat fast. Strength training increases flexibility, muscle endurance and strength. Strength training builds muscle mass, and muscle burns more calories then fat, which will cause a reduction in body fat. The strength training program should switch between upper body and lower body every day or so. Every exercise should include repeating sets. The recommended repetition is 15 reps, 15 reps, 30 reps with one minute between each set.

This workout doesn't require a gym. There are some non-conventional ways to reach the same results. Resistance bands are a great purchase. They come in various strengths and styles, and they require little storage space. Free weights work just as well as large gym machines. Purchase a few small free weights and the workout can happen almost anywhere. There are also a number of body-weight resistance exercises that still build muscle mass fast with no equipment at all.


Cardio routine should be specialized to gain muscle and lose weight. Weight baring exercises, such as walking, running and hiking, will work the muscles in the appropriate way. Also, interval training and circuit training will increase calorie burn, burn body fat and build muscle mass. The goal should be to increase heart rate to 60% to 80%. This will burn maximum calories.

In order to experience maximum results, strength training should be done 4 to 5 times per week and cardio training should be done 2 to 3 times per week.

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