How to Lose Weight and Gain Muscle Quickly and Easily

For many people, getting in shape and maintaining good physical fitness requires changing habits that may have developed over the course of several years. It also means having to give up certain foods and activities that you may enjoy. However, being fit offers tangible rewards. When you decide to lose weight and want to gain muscle quickly, you'll need to start with a realistic plan to which you can commit. Even after a few weeks of work, you'll see tangible results.

Instructions

1

Exercise every day. To lose weight quickly, you need to burn calories at the same time that you cut calories from your diet. Cardiovascular exercise is especially important. Take walks, clean the house and rake leaves if you're new to exercise. Otherwise, try activities like running, swimming, basketball, tennis and rollerblading.

2

Lift weights. Good strength training builds muscle, while aerobic activity burns fat. Use free weights, since they work your muscles more realistically; plus, you can lift more weight with barbells than with machines. Do compound exercises, which are exercises that work multiple muscle groups simultaneously. Effective compound exercises include bench press, squats, dead lifts and pull-ups. These activities will help you develop a good strength base and gain muscle quickly, especially at the beginning of your training program.

3

Eat a balanced diet. More than anything else, what you eat will determine how quickly you gain muscle and burn fat. Start by tracking your eating habits with a diet journal, and then cut out fatty foods, simple sugars and rich desserts. Consume lean protein from whole eggs, salmon, yogurt and lean red meat. The more protein you eat, the more quickly you'll pack on muscle from your strength-training exercises. Also, eat green vegetables, such as spinach and broccoli, and eat fruits, such as apples, oranges and bananas. Avoid simple carbohydrates and starches if you want to lose fat quickly and effectively.

4

Drink at least 3 liters of water a day, or about a gallon in standard measurements. This will replenish your body's fluids and help you metabolize foods more effectively. Also, drink a lot of milk; it will help you build muscle quickly. Skim milk is the best, since it has 6 grams of protein per 8 oz. and no fat.