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Published on October 25, 2018

How to Lose Fat and Gain Muscle to See Results Fast

How to Lose Fat and Gain Muscle to See Results Fast

There’s a lot of confusion, mystery, and desperation on around how to shed excess fat and put on lean muscle. We applaud body transformation pictures we see on Instagram, Facebook, and magazine covers.

Well my fellow readers that mystery is over because I will tell you exactly how to achieve those results in this article.

The journey to getting there is simple but not easy. Most people give up too early in the game when they stop making visible progress.

Before I outline the steps on how to lose fat and gain muscle, I want to highlight the social and personal benefits you’ll experience once you’ve reached the other side in hopes that it’ll motivate you keep going till you’ve reached your desired results.

Social and Personal Benefits of Fat Loss and Muscle Gain

1. Boosting Your Confidence and Social Capital

Aside from seeing changes in the mirror, a boost in confidence is the biggest change people experience when they start lifting weights.

Instead of using clothes to hide their bodies, they start dressing differently. They become more comfortable with putting on clothes that are the right size for them and show off their hard earned muscles.

Many of us go through a phase of social anxiety and extreme insecurity during our school years that follow us through adulthood. But when we start lifting weights, that feeling of self-consciousness disappears and we notice that people start treating us differently in a good way.

Increased Discipline to Reach Our Goals

Body transformations don’t happen overnight.

You don’t get results by eating well just once a day or going to the gym once a week. When you commit to the journey, you understand the importance of building the right habits and having the discipline to follow through.

It’s not about willpower, but having the focus to develop a consistent set of actions that will get you closer to your goals. Once a habit has been developed, they go on autopilot requiring little to no willpower.

Consistent discipline is something that gets developed over the journey and what all successful people have in common.

A Source of Stress Relief

For those who love to workout, the gym is considered a sanctuary and outlet for relieving stress.

One of the reasons I fell in love with lifting weights is because I can completely focus on one thing at a time and experience a state of flow. It’s the place where I get to focus just on me and how I feel, forgetting my life outside of the gym.

Working out is one of the best ways to relieve stress while improving your health after having a bad day. No one has ever said I regret working out!

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Aesthetics

The best part of this journey and usually the primary reason we started is so we can love what we see in the mirror again.

Flabby arms transform to strong defined arms and shoulders that we love to show off in tank tops. Our soft muffin top turns to a toned, firmed midsection that we can show off on the beach.

We start feeling amazing about our bodies again!

Lifting weights makes you feel attractive and feeling attractive makes you feel confident. For the first time we start identifying ourselves as strong and feel sexy as hell!

Skyrocket Your Metabolism to Lose Fat

The ability to lose fat and gain muscle at the same time is one of the biggest misunderstandings of body transformations because they are opposite metabolic processes.

To lose fat, you must eat in a caloric deficit; and to gain muscle, you must be in a caloric surplus but you cannot do both at the same time.

When you look at pictures, it looks like it can be done simultaneously; but what is actually happening is a change in fat and muscle percentages.

If your weight stays the same through your journey and your body fat decreases, your percent of lean muscle mass automatically goes up by default. You didn’t gain any muscle but your fat and muscle ratio percentages just shifted.

Calculating Your Calories to Lose Fat

There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat. Check out the ones here and here . Usually cut about 10 to 15% of your TDEE calories to start the process.

Remember that the calculators are just an estimate. It’s up to you to track your measurements and to adjust your caloric intake to ensure that you’re getting the results you’re looking for and modify your calories if you’re not.

Metabolism calculators take into account four different ways your body burns calories to come up with your total daily energy expenditure (TDEE) or how many calories you burn in a day. The four different ways are your resting metabolic rate, the thermic effect of food, thermic effect of activity, and non-exercise activity thermogenesis.

Resting Metabolic Rate (RMR)

This is your baseline metabolism at rest or how many calories your body needs to survive if you spent the entire day lying in bed awake.

RMR accounts for about 60 to 75% of your total daily energy expenditure. Your RMR is mostly determined by how much you weigh. A heavier person has a higher RMR than a lighter person even if the lighter person has a higher lean muscle mass because the metabolism of muscle only contributes to about 20% of your total RMR energy expenditure.[1]

Thermic Effect of Food (TEF)

You’ve heard that to lose weight and gain muscle, you should be eating lots of protein. This is true for a number of reasons:

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  • Increasing protein in your diet automatically lowers your intake of other types of foods like processed carbs.
  • Protein increases satiety so you never feel like you’re deprived when cutting back and eating less calories.
  • The building blocks for your muscles are found in protein. Animal sources of protein are a more complete source of protein versus plant protein. A diet of only plant protein will require eating a large variety of sources to get the equivalent nutrients found in animal protein.
  • Protein has a high TEF. About 30% of the calories you eat from protein are burned off during the digestion process which includes absorption and waste removal of it. Eating more protein as oppose to other macros increases the amount of calories burned during digestion. That’s why you feel fuller with a higher protein diet.

Thermic Effect of Activity (TEA)

The calories burned in TEA are relatively minor in your entire TDEE equation. TEA is any calories burned during official exercise like going to the gym, an aerobics class, or for a run. It covers any exercise you do outside of your normal activities.

Non-Exercise Activity Thermogenesis (NEAT)

The calories burned in NEAT is the big game changer for most people and can vary up to 2000 calories burned per day between people with identical RMRs.[2]

For the majority of us, when we’re done with our workouts for the day, we don’t do much else for movement. We spend about 1 hour in the gym and instead of using the other 15 hours awake as an opportunity to move and burn more calories, we spend it sitting (we sleep for 8 hours).

This is how there can be such a big difference between the amount of calories burned between two people who have the same RMR.

Outside of your gym workout, any additional body movements counts towards burning additional calories. The quickest way to add this to your day is make everything you do as inconvenient for yourself as much as possible.

Examples of inconvenient activities that count towards NEAT include,

  • Taking the stairs versus the elevator
  • Parking farther away
  • Getting up to change the TV channel versus using the remote
  • Pacing and walking while on a phone call instead of sitting down.

Increasing your NEAT goes a long way to helping your burn calories faster leading to quicker fat loss.

Best Practices to Track Your Measurements

During your journey, you also want to have the right tools to measure your fat loss such as calipers or more accurately getting a DEXA scan.[3] Include body part measurements as well.

Regular measurements keep you motivated because it can be frustrating if you don’t notice any changes in the mirror at first.

Measurements also make sure that you don’t fall off course during your journey.

The Laws Of Building Muscle

Congrats of reaching the stage where you want to tone and get some definition!

First off, you want to increase your calorie intake.

Based on your TDEE, you want to add about 10% more calories as a starting point. This is enough calories to build muscle and any excess can lead to fat storage if you’re not training hard enough or you’re not active enough.

Again, be sure to track your measurements and adjust your calories, if necessary.

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Second, follow a muscle building program that you can sustain for at least 3-6 months.

Consistency is the key with building muscles because they need to be stimulated and broken down on a regular basis in order to build back up. You want to strength train at least a minimum of twice a week for at least an hour each time to start getting results.

Of course more often is better but requires better planning and a more complicated body parts training plan. So start simple if you’re a novice. It’s not necessary to train 6X a week unless you’re training for a competition.

Law #1 – Progressive Overload

Muscle needs to be challenged in order to grow. You need to gradually and consistently increase the amount of load and volume you are lifting.

Load means the amount of weight you’re lifting. Up to a certain point it becomes unrealistic to keep adding lbs to each exercise every week at which point you need to switch exercises and work on your weaker points to break that plateau.

But the goal with load is to keep increasing the amount of weight you lift.

Increasing the volume you do is another method to progressive overload. Volume means total number of reps for that specific exercise. If you’re doing 3 sets of 12 reps, it means you’ve done a total of 36 reps.

But increasing volume doesn’t mean doing super high reps of 20+ unless you’re training your muscle for endurance versus strength.

You want to use a challenging weight and be able to lift more of it each week through increased reps and sets.

Law #2 – Training Intensity

Paying attention to what you’re doing is required if you want to build muscle because you want to build and improve the mind muscle connection to optimize growth.

A healthy mind body connection means you’re able to better feel your muscles working during each lift. You want to focus on improving the eccentric and concentric contractions which lead to small muscle tears that will rebuild to stronger muscles.

You know you’ve picked the right weight when the last 2-3 reps of your intended rep range is challenging. On occasion, you want to push past the burn and muscle fatigue for the last reps.

This little bit of extra and pushing past the discomfort is the difference between an average body and body with more definition. Lifting almost to failure increases muscle recruitment, metabolic stress, and anabolic recruitment to grow muscles.

Law #3 – Proper Recovery

This is the most overlooked aspect of building muscles. We focus too much on pre/post workout meals, macro tweaking, and supplements forgetting that we already have the ultimate tool for recovery – our own body.

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For best recovery practices, allow at least a day but no more than 3 days of rest between workouts that stress the same muscle group. Overtraining results in diminished exercise capacity, possibly injury, and illness.

Remember muscles are broken down in the gym and built outside of it during recovery.

Get 7-8 hours of sleep and be mindful of your stress levels to optimize recovery time. A lack of sleep and excess stress will spike cortisol levels leading to hunger cravings, down regulation of burning fat, and faster aging.

Law #4 – Stop Program Hopping

Everyday, there is new workout, new exercise, new program on a website, in a magazine, or in your social media feed. No wonder we’re tempted to try a little bit of everything!

Frequent program hopping stops you from getting any results.

When you change programs too often you don’t make progress on each exercise. It becomes hard to gauge on whether you’re getting stronger or even getting results because you’re not allowing enough time for your body to adapt.

Strength and building muscle is a skill set that needs to be practiced consistently to make progress. If you don’t stick with it long enough, you don’t have enough data to track your progress. Without enough information, you cannot tell what is working and not working for your body.

Novice weightlifters are able to stick with the same program for many months before needing to change it by following Law #1 – Progressive Overload.

Strength is a skill that needs to be built and developed by practicing it consistently. If you’re changing the skill set too often, you won’t know if you’re improving; and therefore, cutting yourself short of future muscle gains.

Conclusion

The steps to losing fat and gaining muscle are simple but the journey to get there is not.

Tracking and measuring your calories is the quickest way to lose fat along with increasing your activity level outside of the gym. Having a stronger, more toned body can be yours when you follow the laws of building muscles consistently.

Applying these methods will guarantee that you get results you’re after! Stay on the path and keep working toward your goal until you reach your destination with results you’re after. You got this!

Featured photo credit: FitNish Media via unsplash.com

Reference

[1]Weyer C et. Al. Determinants of energy expenditure and fuel utilization in man: effects of body composition, age, sex, ethnicity and glucose tolerance in 916 subjects. Int J. Obes Relat Metab Disord. (1999) 23(7);715-22.
[2]Donahoo WT et. Al. Variability in energy expenditure and its components. Curr Opin Clin Nutr Metab Care. (2001) 7(6):599-605.
[3]NHS: DEXA Scan

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Candace Rhodes

Join Candace's course 7-Day Rapid Results teaches you everything you need to get started for a weightlifting lifestyle to be toned and strong.

When is the Best Time to Workout to Get Incredible Results How to Lose Fat and Gain Muscle to See Results Fast 20 Healthy Eating Recipes Even the Pickiest People Will Love Muscle Building Diet: How to Eat to Lose Fat and Build Lean Muscle The Remarkable Benefits of Strength Training for Women

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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