4 Tips to Gain Muscle Lose Fat and Look Like a Fitness Model

So you're ready to lose fat

So you have been lifting weights for a while and put on some size but in the process through the extra calories you have been eating your now carrying a bit more fat than you would like. Lets face it to get a fitness model physique you need to have low levels of body fat but to do this you don't want to sacrifice your hard earned muscle.

With that in mind here are 4 tips that may actually help you gain muscle lose fat and give you the look that makes all the effort worthwhile.

1 - Give yourself plenty of time to get lean

If you leave the decision too late to start losing fat and you only have a couple of months to get in shape then this means a really strict low calorie diet and lots of cardio. This combination will get rid of fat quickly but make it very difficult to retain your muscle mass and is more likely to reduce it. Therefore to gain muscle and lose fat you want to have at least 3-4 months to get super-lean without losing or even gaining muscle. By going slower you only have to create a slight calorie deficit and aim for 1 to 2 pounds a week fat loss. This will mean building muscle is still possible.

2: Time to clean up the diet but keep it real

So first thing to do is clean up the diet. However if you have planned well in advance then this won't have to be as strict as you are only looking to lose small amounts of fat each week. Also if you go to severe too soon you simply won't be able to maintain this discipline for long enough. A good rule of thumb is to make 80% of your meals clean and low calories with the rest made up of treat/normal meals. To lessen the impact of these more relaxed meals I try to time it so I have them after a good hard workout. If working out in the evening then try to reduce the carbs in the day before so that you are more primed to burn body fat for energy rather than the energy from your food.

3 Keep the weights heavy to gain and retain muscle

The reason you want to carry on lifting heavy weights is to keep making strength gains and progressing enabling your body to hold onto that hard earned muscle. If you start going to light with higher reps your body doesn't have any reason to keep or build anymore muscle mass.

4 Time to crank up the cardio but use high Intensity Interval Training

I am firm believer that Interval Training is the most efficient form of cardio to burn body fat without losing muscle. You only have to look at the physique of a sprinter to see the effect of short intense bursts of effort followed by rest periods. Sprinters train using high intensity interval training and yet manage to have lots of muscle mass and low levels of body fat which is a clear indicator to me that this approach works.

A quick example routine of this is to warm up for 5 minutes then do 30 seconds of sprinting followed by 90 seconds at a recovery pace. Repeat this for 20-25 minutes. Apart from burning body fat I have actually gained muscle in my legs doing these types of routines.

These tips will help you gain muscle lose fat and develop a stand out physique so make sure to give them a try.


Howard Standring is a Personal Trainer who runs http://energiafitness.com based in Southern Spain.

I am Howard Standring a Personal Trainer who lives in Southern Spain. I coach and advice men and women of all ages to help them achieve a lean attractive body that lasts for life.

For more workouts, advanced fat loss tips and muscle building advice to look like a Hollywood star or fashion model visit my blog http://www.energiafitness.com.

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Fat Burning 10 Top Diet and Fitness Program Review

There are a lot of diets on the market that will work for you. The problem is choosing the one that best suits your lifestyle and needs. Of course no one knows your body and what you want better than yourself. That being said, here's a review of the 10 top diet and fitness programs found on the net. Hopefully there's one to suit your needs.

Fat Loss 4 Idiots

This is the #1 selling weight loss product on the net today. Using foods of your preference, the program's food generator creates an 11 day meal plan. After the eleventh day, there's a 3 day cheat meal menu. If sales volume are any indication of quality, then check this one out.

Tom Venuto's "Burn the Fat"

A natural body builder, Tom is probably one of the first health experts to truly capitalize from exposure on the net and his book has been a best seller for years. His book offers fitness plans for the hard core body builder and for those looking to lose a lot of weight.

Fit Yummy Mummy

Designed by a mom for moms and for anyone looking to lose that lingering "baby fat." The diet consist of a exercise and diet program, which promises to get you fit in under 90 minutes per week. This is also another big seller.

Fit over 40

Targeted audience for this program are for those over 40 and is written by an author who says that his body fat went from 38% to 9% in 12 months. The program consist of a diet and exercise plan with lots of motivation tossed in. Great program regardless of age.

Truth about Abs

This is the #1 Rated Abs program according to a leading affiliate marketer. If you're looking to get toned abs or a six pack, this may be just your ticket.

Master Cleanse

This diet philosophy is based on cleaning out you body internally. Weight loss is based on ridding the body of impurities that may have accumulated in your body over time. Author states that Beyonce Knowles proclaimed she used Master Cleanse to drop 20 pounds to prepare for her role in Dreamgirls.

Acid Alkaline Diet

This diet consisting of consuming fresh fruit and vegetables and the weight loss is based on regulating your body's acid/alkaline chemistry. The diet advocates a return to the types of foods consumed prior to high sugary and processed food. If you want to lose the weight entirely naturally, then definitely check this one out.

Negative Calorie Diet

This diet is based on foods that force your body to work harder during digestion. The author calls the diet "negative" because he identifies over 100 foods that require you to burn more calories to digest than the actual calorie content of the food itself.

Fat Burning Furnace

Author states that he was able to get his lean body with no calorie or food counting and no aerobics or cardio and claims that it takes just 14-26 minutes, 2 to 3 times each week to get results. This author also states that part of the secret for success with his diet is having the determination to take action to break free from the mindset that led to the beginning of your weight gain.

Low GI Diet

Their are lots of whole foods consumed in this diet. The underlining philosophy of this program has to do with foods that have low glycemic values. The diet program also includes lots of recipes.


To learn more about how to burn fat and keep it off, go to http://www.How-to-Burn-Fat.com It's your one-stop source for fat burning information. Check out more information of some of the hottest selling weight loss plans and learn the right way to set fitness goals.

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