You can not Lose Weight And Gain Muscle at the same time. Since muscle weighs more then fat, you will gain weight when you put on muscle. And since it takes a decrease of about 3500 calories to lose one pound of fat and a increase of 2500 calories to add one pound of muscle, it will be impossible to do both at the same time. But, it is possible to gain muscle and then maintain the new muscle while losing body fat. It is a two step procedure.

Step 1 of Lose Weight And Gain Muscle

The best possible way is to gain the muscle first. In order to gain muscle you need to have a caloric surplus in your diet. You need to raise your carbohydrates to about 1 to 2 grams of carbohydrates per pound of body weight. Plus, keep your protein to about 1 gram of protein to every gram of body weight.

So if you weight 200lbs, your carbohydrate intake should be between 200 to 400 grams and your protein intake would be around 200 grams. This will give you the energy you need during your workouts and enough fuel afterwards for your muscle to grow.

Step 2 of Lose Weight And Gain Muscle

Now that you have gain the muscle, you also have noticed you have put on some extra pounds of fat as well in the process. That is okay because now you have more muscle mass. And, the fat will come off easier. The more muscle mass you have, the higher your metabolism will be.

To lose the weight and maintain your muscle mass, you need to cut the carbohydrates in half, which means for a 200lbs person that would be around 100 to 200 grams of carbohydrates. For your protein intake, that will remain the same. I also recommend you keep your fats low, around 50 grams for a 200 lbs person.

Weight Lifting Tips To Lose Weight And Gain Muscle

Your weight lifting should be almost the same except for the weight load is going to be less because you will have less energy coming in through your nutrition and you will lessen the time between sets to around 30 seconds to make it more of an aerobic exercise.

Also, you will need to incorporate cardiovascular exercise, preferably high intensity interval training to help strip away the excess fat while maintaining your muscle mass.

This is the correct process to lose weight and gain muscle. The type of exercises for both process should be one that target big muscle groups so that you will build more muscle mass and burn more calories. Eat clean healthy foods and learn which supplements will help you reach your goals.

Henry Chervenka