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April 1, 2018 By Mitali Ambekar 36 Comments

HOW TO GAIN MUSCLE AND LOSE FAT ?

Few days ago I had written a blog on Weight loss vs Fat loss and I was flooded with queries on How to Gain Muscle and Lose Fat? So I decided to answer this query through a blog.

Well it is no rocket science, follow few guidelines and you start feeling good about yourself.

In my previous blog I said that you have to gain your muscle to reduce fat, why? Because maintaining muscles in your body requires lot of energy that helps to accelerate your metabolism, which in turn reduces the fat.

Here are the points to follow

** Engage in strength training, at least 1-2/week, as it helps you build muscles.

How? It first breaks your muscle to rebuild it and makes it stronger.

  • Eat on time, say every 2-3 hrs,

As and when you don’t eat, your muscle is utilised as a source of energy, it is a shortcut for your body. Also when you don’t eat for a long time, your body stores food for you, in the form of fat

  • Take care of your protein intake, as it will take care of your body’s muscle level to be maintained
  • Avoid all refined flour, packet foods, as it has preservatives, which will get converted into fat as its empty calorie and no use to body.
  • Maintain sufficient water intake, as your muscle is about 80-90% water, you cannot have dehydrated cell in your body, if you want the metabolism to increase.
  • Cardiovascular Exercises!! This is very important. Your body does burn fat for you when you do cardio but, the body should know that it is supposed to use fat for fuel and hence requires training
  • Most important of all is to maintain your sleep and reduce stress levels.
  • Have good sleep for 7-8 hrs and keep away stress as much as possible.
  • Reduce your intake of sugar as much as possible, instead opt for Jaggery, Dates, Fig, Raw Honey – our very own natural sweetener.
  • Recovery is very important post any exercise

If the body does not  recover well, it will go through a breakdown which is the recipe for losing muscles. So do rest well.

These are few guidelines you can follow. If you follow this properly believe me you will see results however it depends from person to person and consistency on how well you follow this routine.

About Mitali Ambekar

A Post Graduate diploma in Sports Science and Fitness Nutrition from SNDT Juhu, Mitali Ambekar has always been inclined to sports since her childhood. As Sports Nutrition Practitioner for the last 4 years, she has come to realize how nutrition plays an important aspect in every sporting activity that one chooses. She has been associated with various Gyms in the city of Mumbai and has been consulting sportsmen and women from Cricket, Badminton, Taekwando and Marathon and others who are on their path to fitness on nutrition and how they can perform better. This National level Rifle Shooter apart from sports is also passionate about Wildlife and Candid photography. And, when she is not training, she is listening to music and reading books

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Comments

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    • Mitali Ambekar says

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      August 8, 2014 at 7:16 am

      Thanks:)
      You can ask me any questions you have related to the blog.I post on my Twitter(id :mitalia18),not on any other site

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      July 1, 2015 at 8:31 pm

      Hi Russel, Thanks a lot for sharing it on your network.

      Happy to know you liked it!!

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  10. Bhavinder Rao says

    March 3, 2016 at 10:19 am

    Very nice article everything in flow to gain muscles

    Reply
  11. Linda Peters says

    June 4, 2017 at 1:15 am

    WOW…
    It is great process…
    There are many people live in world .So, I remember this process anybody apply just for good result muscle and LOSE fat.Because ,it process have protein intake,sufficient water intake,Have good sleep for 7-8 hrs,sugar save etc. so apply from this time naw..

    Reply
  12. Axis Labs says

    June 8, 2017 at 4:40 pm

    Great suggestions. These suggestions are really helpful for gaining muscle and lose fat easily. Thank you….

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  13. Elizabeth McGlone says

    June 17, 2017 at 7:12 pm

    Hey MITALI,
    I’m Elizabeth. Thanks for this great article! I need some advice, I am bulking but at the same time I don’t want my belly fat to increase. How do I go about eating enough to build muscle and gain mass but making sure it doesn’t go to the belly?

    Reply
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    October 30, 2017 at 7:22 am

    I am taking a supplement for the support on the process and seems really a good help on me. I also do regular workouts I don’t depend on the medication I take.

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  15. Divyansh says

    March 8, 2018 at 6:26 pm

    Gratitude for sharing such tips with us, and it is really important to just lose fat not muscle in the process, and I’d like to share how these foods can actually help you a lot more in this fat loss journey.

    Reply
  16. Fitnesscintasdecorrer says

    April 27, 2018 at 4:35 pm

    This is great!

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    May 5, 2018 at 1:01 pm

    Thanks for sharing. This post really help me a lot and I have learnt some new things from your blog to lose weight .

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