10 Ways to Achieve Fat Loss and Muscle Gain

Set a goal for yourself and get real about achieving it.

Everyone you know who is successful in life in what they do, whether it be sports, bodybuilding, working a banker, having their own business, or even being a “World of War craft freak” (sorry, had to get at least one joke in, didn’t I?)… What is it they all have in common? They all set goals for themselves! They set a goal and they focus on it. Now, let’s say you weigh 340lbs at 68% body fat, you would set several goals. One would be a weekly goal, and 2 would be a 6 months goal. Why only 6 months? Because after 6 months, you will have lost so much weight you might decide it’s time to put muscle on, or change your goals in other ways. Though, one thing for certain is, until you set a goal of how much body fat you want to lose by best steroids, you are just dreaming.

It needs to be specific and written down. Why written down because it makes you more likely to do it. Let’s say your goal is to lose 3lbs of fat this week. You will put in front of you at work on a Post-It note (for example), “Goal: Lose weight.” If you work at desk put the note there. If you work at home, do it there. If you have a job where you can’t take it with you, put it on your cell phone! Even better– Get a photo of someone whom you think to yourself “I wish I had a body like him/her!” Someone you can respect. Set it as your background. Remind yourself. Motivate yourself. If losing body fat is what you want to do, you must be willing to achieve it at all costs.

YOU MUST SET A GOAL FOR YOURSELF. I can NOT stress this enough! You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through. It doesn’t matter what that reason is. If you want to look better, feel better, live longer, so you can see your grandkids? Or, God forbid, live long enough to see your own kids grow up!

Drink your life away! (Well, not literally)

If you have ever doubted the importance of water, try going a few days without it. You can live for over a month without food, but only a matter of days without water. It is used in EVERY single movement your body does. Even thinking requires the use of water.

The importance of water cannot be stated enough, especially when it comes to fat-loss and fitness training. You want to shoot for at least a gallon a day. (2 to 3 gallons preferably) But going from soda to a gallon of water is a great step in the right direction. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.

Some tips on how to do this? Keep a bottle wherever you spend most of your day, Keep them at your desk at work, in your car, hell, wear a water bottle around your neck, but just get enough water. There’s no excuse for NOT drinking water!

Eat 4-6 (or more) small meals a day consisting of high protein, low to no carbs and reasonably high fats.

This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently. Not only this, but let’s say you are used to eating quite a lot of food. You eat 1/2 meals a day, then snack often on candy bars, cookies, crisps (chips to you Americans readers). This way of eating sorts out that problem. You eat small, and stop. Few hours later, you eat small and stop. It prevents snacking, because you are using meals instead of snacks, and it keeps you full! You want to diet, but don’t want to feel like you are starving yourself? High fat and protein will sort out this problem.

Another thing is, eating only one or two larger meals will actually cause your body’s metabolism to slow down.

Skipping meals altogether will actually cause your body to store fat as a defense mechanism.

Think of your body as a computer. When it’s losing data, it attempts to store as much as possible. This is what your body does. This is the same on low fat diets. So, if you cut the calories, but keep fat and protein high, your body thinks “Hey, I have a good source of fat coming in; I’ll get rid of it!”

Do INTENSE cardiovascular workouts 3-4 times a week. (If you can work up to it, eventually 6 days a week would be great)

This is where the majority of the calorie burning takes place.

Not necessarily from the cardio you just did, but from the fact that doing cardio increases your metabolic rate so that the rest of the day you will burn off more calories as well.

You might have heard of the “after burn effect.” This is what we all want. Yeah, you might only burn 200 calories during the cardio session, but 500 afterwards! That’s a whopping 700 calories!

Treat your cardio days like you do your workouts. That means put all of your energy and intensity into your cardio. Do 20-30 minutes of cardio 3-4 days a week. (At least) During a session of cardio warm-up for 5 minutes, you’ll probably need to stretch your calves quite well. Then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes. Go at a fast enough paces where you are sweating, panting, huffing, puffing, and turning red. Get your body out of homeostasis (everything’s normal and in balance).

Doing cardio for the sake of doing it will not burn fat. Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles every day in the snow. Riding a stationary bike while relaxingly reading the paper will not burn much fat.

The more your whole body moves, the more energy you expend. Don’t believe me? Do a simple test. Does a star jump? Then lay onto your back as quick as possible. Stand up lay down, stand up, lay down stand up. Do this 40 times as fast as you can and come back to reading this.

Do INTENSE weight training at least 3-4 times a week.

Do not mistake weight training with trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.

However, there is one way of using weight training to burn fat. That is to do it in a circuit. This type of training is extremely demanding. But has a lot of BANG for its buck.

You’d do something like Squat, 30 second break, dumbbell press, break sit ups. And repeat.

It is very important to add muscle. Why? So when you are at rest, even sleeping, the more lean muscle mass you have, the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle.

The more lean muscle tissue you have, the more calories you will expend at rest.

Figure out your daily energy expenditure and reduce it.

Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level. You then need to reduce your energy consumption to be below your energy output.

It’s difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 200-300 calories below your maintenance levels. You would then continue to observe the effects in the mirror to determine if this number needs to be changed. Notice I said mirror and not scales? The reason for this is simple. If you gain a bit of muscle (especially if you are new, this is bound to happen), you might lose 2lbs and gain 2lbs of mass. This is VERY GOOD. But you need to be honest to yourself. If you have a good supportive girlfriend or boyfriend who will look with you and help judge, you can measure the waist, so I do recommend using a tape. HOWEVER, you cannot measure the fat loss seen on your backside, so the mirror is perfect judge. If you continue to see no results, try reducing your energy consumption to 400 calories below your energy output. A good rule is to remove 200 calories every week until you reach your goals.

Take a GOOD fat burner. Try CLEN.

Yes, Clen is one of the most effective fat burners around. It’s common to see results such as 4-6lbs of fat loss in a week on this. (Sometimes more)

One of the best things about Clen is you lose weight while at rest. I’d say it increases the way you burn fat at rest by 10/15%.

Continue to up your weight (overload) when doing resistance training.

Remember that building lean muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest.

In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them “bursts of exercise!”

Try to focus

The goal is to work as many muscle fibers as possible. You want to do full body workouts, 3/4 times per week.

Keep reps lower than higher. This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2-3 heavy sets per exercise and keep workouts no longer than 45 minutes.