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How to lose weight and build muscle fast step-by-step

Updated on August 16, 2016

Lose the fat, gain the muscle

There always seems to be something in your way of getting to your weight loss goals. Sometimes it's all the food surrounding you, sometimes it's your extreme hunger,or sometimes it's because you want to build muscle. Maybe it's the other way around, you can lose weight, but you are not losing muscle. Many people's goal is to lose weight and build muscle simultaneously. Unfortunately, this may lead to staying in one place for weeks or months on end. The biggest thing we need to take into account while trying to lose weight is that we must eat less and exercise more, but to build muscle we need to eat more and train more. Fortunately, weight training is great for boosting metabolism as well as building muscle. This we can use to our advantage.

Anyone who's ever been on a true muscle gain phase or a weight loss phase will know exactly how extreme these phases are. In order to gain muscle, the body needs food—and lots of it—as well as a reduction of all unrelating activities. To shed fat after building this muscle, the body needs fewer calories and more cardio exercise. To try a compromise between these extreme phases typically brings poor results in either direction.

As I said before, we need to eat less to lose weight and eat more to gain weight. We obviously can't do this at the same time, but we can alternate between them. Using a plan which involves days of extreme undereating to lose weight and extreme overeating to gain weight we can reach our goals fast.

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Cardio Exercise

You should do cardio 3-6 times a week. This should be alternating between longer, slow-duration cardio and HIIT cardio. Longer, slow-duration exercise (ex. jog on treadmill for 45 minutes) should be performed on weight-training days (up to 3 days a week) and HIIT workout (sprinting or intense biking) on days that are not weight training days. There are many other things you can do for HIIT cardio. For anyone who does not know what HIIT cardio is, it is high intense interval training in which for a few minutes you perform high intense cardio and then for a few minutes perform slow cardio.

Top 8 muscle building exercises for beginners

Weight Training

The actual content of the weight training is up to you, but make sure you work all muscles. For example, Monday could be chest and shoulders, Tuesday could be arms, Wednesday could be back, Thursday could be legs, and Friday could be abs. Of course, we are only going to do up to three days of cardio. For example, Monday could be chest and shoulders, Wednesday could be arms and legs, and Friday could be back as well as abs. Make your own training plan for these days. Make sure that you also do slow-duration cardio with you weight training.


Overall, you can create your own diet and training plan based on this information. These are the basic guidelines you need to follow to create your plan.

First of all, there will be low-carb/low-calorie days and high-carb/high-calorie days. Your plan will be for a week and you will repeat the plan as necessary. Below you will see the plan for each of the low-carb/low-calorie days and high-carb/high-calorie days. You will also see weight maintenance days which are on weekends (Saturdays and Sundays). These days are to recover and make sure that your body doesn't try to immediately gain the weight that you lost back which will make it easier to maintain your weight after you reach your desired weight and amount of muscle.

Low-Carb/Low-Calorie Days

  • Duration: All day on and 1/2-day on weight-training days.
  • Caloric intake: 10-12 times body weight
  • Macronutrient ratio: 50% protein, 30% fat, and 20% carbohydrate

High-Carb/High-Calorie Days

  • Duration: On weight training days only. From the beginning of the weight-training session until bedtime.
  • Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a time span of 6-8 hours. ( 10-12 x body weight or 1600-1900 calories for a 160-pound individual)
  • Macronutrient ratio - 20% protein 5% fat and 75% carbohydrate

Maintenance Calorie/Carb Portion

  • Duration: Weekends
  • Caloric intake: 15 times body weight
  • macronutrient percentages 50% protein, 30% fat, and 20% carbohydrate

This information is taken from

Sample Diet and Workout Plan

1/2 Day before weight training
1/2 Day after weight training
1/2 Day before weight training
1/2 Day after weight training
1/2 Day before weight training
1/2 Day after weight training
Maintenance Day
Maintenance Day
Maintenance Day
Maintenance Day
Maintenance Day
Maintenance Day
Maintenance Day
Maintenance Day
A Sample Diet and Workout Plan to Lose Weight and Build Muscle Simultaneously

You can do this

Even if you don't use the information I provided in this article, I firmly believe you can reach your goals solely through hard work. Don't let anything stop you from achieving what you wanted to for so long!

If you want to lose weight and gain muscle simultaneously, use the information I have just provided in this article. We can go into the details of the science behind this, but we don't need to. What is actually happening is your body loses weight on the low-carb/low-calorie days and the body builds muscle on the high-carb/high-calorie days. has a great article on this topic and is where I got most of my information from. Check it out to get a more in-depth and strict diet and training plan.


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