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7 Workout Tips to Build Muscle Fast & Lose Fat in 2019

If you are one of those fellow fitness enthusiasts planning to lose fat and at the same time build muscle faster than ever, we assure, you have landed to the right place! We know what it takes to get rid of that stored fat and workout simultaneously to build muscles.

Wondering, how would you balance them and gain the macho body you have ever wanted? Here are some amazing workout tips to build muscle fast that you should check out without delay. Let's jump right in!

As mentioned earlier, getting rid of fat and building muscles at the same time is indeed a hard nut to crack. But they are not impossible at all.

And, if you are dedicated enough, you can attain both the goals for sure. With that being said, let's check out the tips in no time!

01. Push Your Exercise to the Next Level:

We understand your struggle in doing exercises when you are weighty. We know body fat refrains you from bending, doing push-ups, lifting weight or even stretching your muscles.

It’s indeed too hard for a weighty person to cope with the pressures of exercise to build muscle but if you are truly determined, you can definitely nail it.

Start with shorter sets of exercise and then gradually increase the number. Push yourself every day to break your previous records.

Say, you are to lift a 15-kilo weight at first which you can’t do for a longer period of time instantly. But try to hold it for 1 minute, then increase it up to 5-10 minutes and then practice lifting regularly.

The struggle is to compete with yourself, not with others. And, we expect that you will see a noticeable change in you within a month.

Video: ehowhealth

2. Eat Sufficient Protein:

To gain a muscular body and to lose body fat, you need to take a sufficient amount of protein every day. Protein helps to strengthen your muscle and burn fat automatically. 

As per the expert's advice, you need 1 gram of high protein against each pound of your body weight every day.

However, make sure to consult your doctor or your gym instructor to know what amount is suitable for you to reach your goal.

Lean meat, egg, whole milk, chicken or turkey breast, kidney beans, salmon, tuna, shrimp, soya beans etc. are the most popular sources of protein to intake daily. And, for a variation, you can prepare different dishes with these items on a regular basis. 

3. Eat More Red Meat:

Red meat like beef is filled with vitamin B, essential minerals, creatine, and high-quality protein. Consuming red meat helps in increasing muscle mass while you do weight training exercises.

But when you follow a strict exercise routine you are more likely to lose body mass and strength. Red meats in such cases can be a good source to meet up your need.

A 100 grams servings of lean beef can meet up your everyday need of protein without taking too many calories.

4. Proper Sleep and Rest:

Do you know that sleeping helps in weight loss and gaining body muscle? Yes, you heard it right! During sleep, your body stores glucose in your muscles in a different form called Glycogen.

This glycogen produces energy and gives you the strength to do things later. Your muscles use it as energy when you need it, say, during or after a weight training exercise.

On the contrary, if you don’t have enough rest and sleep, your body produces a hormone that helps you in mood swing as well as stores your body fat to make you feel energetic.

As a result, you gain much weight. Plus, it makes you tired and your energy level decreases along with your muscles. 

5. Eat Sufficient Carbohydrate:

There is a myth that if you take carb, you won’t get fine muscles. But it is not the whole truth. The fact is- you will need a sufficient amount of carbohydrate to gain muscle and to lose your weight

Carbohydrate is one of the most essential particles to let your body function properly. So, balancing your meal is a must to stay fit. If you cut carbs totally, your body will store the proteins as energy rather than gaining muscles.

While you are planning to build muscle faster, make sure to intake extra calories than the regular days which you need to adjust by consuming extra carbs. 

6. Eat Healthy Fat:

Again, people who are trying to acquire a good muscular body often cut fats from their meals without knowing that they are hampering their health permanently.

The result often ends with massive hair fall, breakage of nails, dehydrated skin and lack of freshness. Fats help to maintain the cells be well-structured, keeps hormone level well-balanced and build muscle faster.

Besides, fats keep you feeling full for a longer period of time and you don’t crave for food too often. Take sufficient fat to keep balanced.

You can take one fish oil capsule every day. Organic olive oil, coconut oil, almonds, avocado, sardine etc. are a good source of fat in this regard. 

7. Avoid Too Much Alcohol:

Alcohol adds extra calories to your body. When you are trying to lose body fat build muscle, cut off the alcohol from your diet and start clean eating.

Alcohol snatches away your stamina and makes you feel dull which hampers you to do your workouts every day.

We would recommend you to avoid alcohol completely. However, if you really can’t avoid totally, you can have only a glass of red wine every weekend and that’s it. 

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Conclusion:

When we are about to conclude the post today, we expect that you went through the lines and came to know about some of the most efficient workout tips to build muscle fast and get rid of the stored fats at the same time.

Now, it’s your turn to get started with these tips and stick to your fitness goals, at least as long as you don’t reach them. Hope the post was helpful and you enjoyed reading!

Click Here to Leave a Comment Below 1 comments
Diane taber - April 2, 2019

Hi I’m trying to lose weight and tone up all my saggy baggy jiggle bits of all my loose skin that I have.and need to start doing some weight training to try and as I’m losing weight I would just really love to tone it all up.

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