How to lose fat while gaining muscle

One of the main things to remember is when you are working to lose fat or decreasing body fat is that to make sure your filling your body with enough calories at the same time that your exercising.

You don’t won’t to make a mistake of going of going on a very low carbohydrate diet because your running the risk of not having enough energy to actually do your exercise.

That’s one of the primary thing s that’s going to help you lose your body fat. So, for example you want to make sure that other calories your consuming on a daily basis at least 40 percent are coming from carbohydrate.

Carbohydrate is your main energy source, protein that your consume are going to be used to build muscle. You don’t want to waste any of the protein that your eating to be use for energy. You want it to be use for building muscle.

For that reason you need to make sure your getting at least 40 percent from carbohydrate, the rest of your calories can be an even split between protein and fat. About 30 percent of protein and 30 percent of fat. The fat you want are to be a healthy sources of fat. That would be monounsaturated fat like olive, olive oil, canola oil, nut seeds and avocado.

Then you have other fats that still be will unsaturated, that includes polyunsaturated fat so that would include any type of seafood such as shellfish or fin fish. Those are going be your very healthy source of unsaturated fat.

Increase protein

As for types of protein as long as it’s lean protein such as fish, poultry without the skin, and even from beef or pork as long as the visible fat is removed so you don’t have to worry about getting the excessive amount of saturated fat.

It’s a good idea to include other source of protein such as nuts, peanut butter, or any type of beans are all considered good source of protein.

Include Strength Training

Strength training in a must. Make sure to include it in your physical activity if you want to see any transformation in your body. Strength training will help build up your muscle and decrease your body fat percentage.


  • Decrease your fat without losing muscle: make sure eating a diet that balance 40% carbohydrates, 30% protein, and 30% fat.
  • Include strength training in your exercise program
  • Drinkg plenty of water
  • Get at least 8 hours of sleep each day

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