How to Build Muscle and Lose Weight Fast

So you've finally had enough and decided its time to trim down some of those excess pounds and build up those muscles. Not only is a fit, muscular body the ultimate symbol of attractiveness, but it also helps promote a healthy lifestyle. Whether you're training for sports or just want to look good on the beach this summer, losing weight and building up muscle mass can be achieved by improving your diet and sticking to a weekly workout routine.

Instructions

1

Improve your diet. Before you can focus on building muscles you have to nourish your body. Junk food, fried food, processed sugars, sodas, juices and white breads should be avoided. Instead, eat lean proteins like chicken, eggs and fish. Add more vegetables and fruits to your diet and always choose whole grain options when they are available. Drink eight glasses of water per day.

2

Do not starve yourself. There is a big misconception that by eating less you will lose weight faster. This actually causes your body to store fat and burn muscles, the exact opposite of what you are trying to achieve. Aim to eat five or six small meals daily instead of three big meals. This speeds up your overall metabolism, which in turn will help your body lose weight faster.

3

Implement a strength training routine. Buy some free weights or get a gym membership for access to dumb bells and weight machines. Workout arms, legs, abdominals and chest muscles. Aim to get at least 30 minutes of strength training four times per week.

4

Do at least 40 minutes of cardiovascular exercises four times per week. Simply doing strength training is not enough. Cardiovascular workouts will help burn fat quicker and will also build up your overall strength and stamina. Simple cardiovascular exercises include jogging, walking and swimming. The goal here is to raise your heart level. Gradually work up to a pace that's comfortable for you, you want your heart rate to increase but you should not be gasping for air.

5

Get rest and sleep properly. This is often overlooked in weight training but it's very important for your body to get good rest to recover from your training. Aim to give your body eight hours of sleep nightly.

6

Be persistent. Gaining muscle mass while losing weight can take months depending on your training levels. With diligence and patience, you will achieve the results you desire.