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  • Writer's pictureMeg Yvonne

How to Lose Fat and Gain Muscle

Getting Buff: A Foolproof Guide to a Strong, Lean Body

Everyone wants that lean, strong physique that comes from countless hours of dedication in the gym, but not everyone knows how to get there. If you’re wanting to shed fat, build muscle, and get into the best shape of your life, then you need to step slowly away from the treadmill and walk toward the weights. While we’re not knocking the benefits of a good cardio workout, the sleek shape that you crave can only come from lifting weights and watching your diet closely.

Three Tips and Tricks for Losing Weight and Building Muscle

If you’re serious about getting in shape and dropping fat, then you need to focus not only on your workout regimen but also your diet. These three pieces of solid advice can help you stay on track to getting lean and fit.

1) You are what you eat.

Have you ever heard the phrase, “Abs are built in the kitchen”? It’s actually got a lot of truth to it, and it also goes hand in hand with, “You can’t outrun a bad diet.” The fact is, you could lift weights 24/7, but if you don’t get your nutrition in check, you’ll slow down progress substantially. Make sure to get enough protein and reach for whole food sources (like lean protein, fruits, vegetables, and whole grains) instead of junk food.

To lose fat, you’ll also need to eat at a slight calorie deficit. We don’t recommend shedding more than 1-2 pounds per week (or 10% of your bodyweight) when strength training, as you’ll need your calories to help keep muscle. Figure out your TDEE ( and subtract 200-500 calories per day to hit your target weight goals.

2) Lift heavy weights.

Don’t worry about becoming big and bulky if you’re a woman. You wont accidentally get huge and swole. If you lift heavy, you’ll get slim and strong but still maintain your feminine figure. Repeat after me: don’t fear the weights. You can do this! For beginners, we recommend that you start with a personal trainer to help with injury prevention. Once you learn the moves and how to execute them properly, you can work out with just a spotter for safety.

3) Honor your rest days.

It’s so tempting to want to go all gung-ho and work out every single day of the week, but the reality is, you actually build muscle on rest days. Your muscle fibers need to repair themselves, which helps them grow big and strong. If you’re working out and lifting heavy, you’ll need at least one complete rest day per week.

If you’re wanting to build muscle and shed fat, and you’re not sure where to begin, why not reach out to us and drop us a line here? We have the experience and the enthusiasm that you need to help you reach your fitness goals. Whether you’re a seasoned athlete or a newbie, we offer a wide array of coaching, ranging from health and nutrition to working out, lifting weights, and fitness pointers. As an added bonus, we can act as accountability partners for those days you’re feeling unmotivated. If you’re ready to start your healthy 2019 lifestyle, we’re ready to be your personal trainers!


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