How To Build Muscle And Lose Fat

Whilst this isn’t a program to be super strong and super ripped in just a few weeks you will notice that you will build some muscle and lose fat in a very short space of time, these tips below have not only helped myself but also other readers with varying degrees of success.

Build Muscle

It is true that the stronger you are, the stronger you’ll look, the fastest way to building bigger muscles is to get stronger. Start getting into strength training, performing barbell exercises that will hit several muscles all at the same time such as squats, deadlifts, preacher curls, overhead press etc. will all help build muscle massively, if you do not know the technique, ask a personal trainer or view one of the many plentiful videos available online.

Start with an empty barbell so that you can learn the tech

nique safely without risk of injury and then gradually increase the weight.


A good diet is essential when trying to build muscle and lose fat, keeping the nutrition healthy will definitely help lose bodyfat, here are a few tips of foods to eat:

  • Protein1-1.5g per lb of bodyweight per day – meat, poultry, fish, eggs etc.

  • Fats – A good daily balance of omega 3 and 9, fish oils, saturated fats and olive oil
  • Veggies – All kinds really, especially the fibrous green type!
  • Fruit – All kinds again, aim to eat fruit and veg with every meal
  • Water – Aim to drink around 2.5 – 3.5 liters a day, 1 liter extra per 1000 calories expended with exercise
    Ben demonstrates building muscle and fat loss all within 12 months.

    A great example of building muscle and losing some fat, Ben did this in approximately 12 months.

  • Whole Grain Foods – Like oars, rice, pasta, breads etc.

Only eat foods that come in there natural state, avoid food items that come out of a box and definitely avoid trans-fats where possible. Have a ‘cheat-day’ once a week so that junk food is restricted to the one day, stop drinking fizzy drinks. These few small changes will make a BIG difference in a small amount of time.

Lose Fat

Doing strength training will not only build muscle but also decrease bodyfat, if your quite impatient and need to lose a lot of bodyfat here are some tips you can use:


Perform 30 minutes of cardio training straight after strength training, doing three times a week at moderate intensity will be enough, the goal of doing the cardio is to burn some bodyfat not tire you out. You should be breathing heavier than when resting but not panting.

Cut Calories

Track your food intake usin

g an online calorie counter or keep a no

tepad regularly updated, find out how many calories you are eating in a week, after a week of training cut your calorie intake by 500 calories, check your

weight after a week, did you lose some weight? if the answer is yes then keep following what you are doing, if not then cut down another 500 calories.

Never ever starve yourself! Your body treats fat as emergency storage for your body, by not eating your body will hold onto the fat longer as it goes into fat storage mode to protect you and start burning muscle instead, many people make this simple mistake when trying to lose weight and it is costly, you only need to cut calories if you are not losing any weight after the first week of training.


Losing fat, toning up and building muscle is

The type of body you could achieve if you follow the plan and lose that excess fat and build a little muscle.

the same for women as it is for men, the only difference is women have different hormonal profiles to men, women will always have more bodyfat and less muscle mass t

hen men.

The approach is exactly the same, follow the steps and you will see results, as long as you don’t eat too much and don’t take any steroids or any other junk you will not bulk up.

Vegans And Vegetarians

Browsing the net you will find many examples of vegans and veggies who have successfully bulked up and built muscle, although progress will be much slower than meat eaters.

Red meat contains cholesterol and saturated fats which will raise testosterone levels, testosterone is needed for muscle development and growth, get a proper blood test from your doctor, eat some red meat for 2 months, ha

ve another blood test and then compare testosterone levels.

Eat many dairy products such as milk, cheese and eggs if your a vegetarian, don’t use being vegan or a vegetarian as an excuse, you can build muscle!.


Try to set goals and keep track of your progress so that you stay motivated to continue, just using a scale is not enough, use the following as well:

    • Fat Measurements – Using a fat caliper every week, measure your bodyfat.
    • Pictures –  Take pictures every month.
    • Blood Test – Check for health improvements.
    • Strength Statistics – Keep a journal fo your strength, more strength equals more muscle.
    • Weighing Scales – Use only once a week on say a Friday to track your weight.


Join an online fitness forum and keep an online journal also, share with other members on there, you will not feel as alone on your journey and make new friends along the way.


Don’t believe the hype in the magazines or on the internet that you read, You will not have a perfect body in a month, these things take time, however you will start to lose fat and build muscle, looking slimmer and more toned within a month, a man practically a pensioner recently lost 40 lbs of bodyfat and gained 20 lbs of muscle with this program.

And that’s it for this week, I hope you make great progress over the coming weeks and wish you the best of luck.

Feel free to comment below or contact me on if you have further questions or wish to share your progress.



2 Comments on How To Build Muscle And Lose Fat

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    • Thank you,

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      Hope this helps and don’t hesitate to contact me personally at if you would like further guidance.


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