How to lose fat and gain muscle to see results fast

We have your ultimate guide to muscle and fat—your two power players for a strong, healthy shape.

What Is Muscle + Types of Muscle

Everyone has two different types of muscle: type 1 (slow-twitch) fibers and type 2 (fast-twitch) fibers. “Slow- twitch fibers control endurance. They’re what you use for activities like running long distances and low-impact aerobic workouts like Zumba,” says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery. Fast-twitch fibers are used for shorter, explosive movements like squat jumps or sprints. They fatigue more quickly and require more recovery time. While type 1 fibers remain about the same size even after you tone, type 2s get larger as they get stronger, so working them is key if you want muscle definition. “If you only focus on training one type, you’re missing out on half the perks,” Olson says. (Up next: 7 Common Muscle Myths-Busted.)

What Is Fat + Types of Fat

Fat is a little more complicated. You have white fat, which includes subcutaneous and visceral kinds, and brown fat. Subcutaneous fat is the pinchable stuff around your hips, breasts, butt, belly, and thighs that gives you curves. And yes, it has functional benefits: “Subcutaneous fat is your largest energy reserve,” says Labros Sidossis, Ph.D., a professor of kinesiology and health at Rutgers University. “It also helps regulate body temperature and cushions your internal organs.” This type of fat is so essential that your body is wired to hang onto it, which can make it tough to lose.

Visceral fat hides out under the white fat in your midsection. “Its purpose is to protect organs like your liver and intestines,” Olson says. “But too much visceral fat increases inflammation, raising your risk for heart disease, diabetes, cancer, and high blood pressure,” she adds. Any woman with a waist circumference of more than 35 inches likely has an unhealthy amount of visceral fat. (Here: five really important things to know about body fat.)

Finally, there’s brown fat-the kind you actually want more of. “It burns calories instead of storing them,” Sidossis says. Exercise may help the body make more brown fat by producing a hormone called irisin, which activates it, according to research published in the American Journal of Physiology: Endocrinology and Metabolism. And vigorous workouts may even prompt white fat to temporarily turn into a type of brown fat known as beige fat, which also burns calories.

The Muscle-Fat Connection

Like a car engine, your muscles need fuel to move. In fact, the majority of the energy you use during the day is for powering your muscles, which have hundreds of essential purposes besides helping you crush it in the gym, like keeping your heart pumping and maintaining your balance. One of the best sources of that energy is fat. It contains 9 calories per gram, while carbohydrates, another top fuel source, contain just 4 calories.

But your body is fickle. It likes to pick and choose its gas. “You tap fat for energy when you do low-intensity activities like typing on your computer or going for a walk,” says Keith Baar, Ph.D., a professor in the department of physiology and membrane biology at the University of California Davis. “But as you increase physical intensity and your muscles start demanding fuel faster, your body switches to burning carbs, which are quicker to break down into energy.”

How to Burn Fat and Build Muscle with Your Workouts

You’ve heard of the “fat-burning zone,” an exercise intensity of about 50 to 65 percent of your maximum heart rate, thought to be below the threshold where your body will start burning carbs. It turns out, though, that cranking up the intensity can lead to more fat loss in the end. “You want to burn as many calories overall as possible during your workout so that afterward your body will be forced to use fat to help your muscles recover,” Baar says. “That’s how you get the biggest burn.”

Intensity is only part of the equation, however. These six strategies will help you build muscle and torch fat more effectively.

Researchers from McMaster University may have just discovered the ideal program for quickly losing weight and gaining lean body mass

How to lose fat and gain muscle to see results fast

Muscle changes everything.

The better your body composition—that is, more muscle and bone, and less fat—the leaner you’ll ultimately be. Muscle increases your resting metabolic rate, burning a higher amount of calories around the clock. And muscular strength is connected with lower risks of cancer and cardiovascular disease.

So it’s beyond frustrating when you lose weight fast and end up losing muscle right along with it.

But researchers for McMaster University in Hamilton, Canada, have found it’s possible to tackle both objectives—how to lose weight fast but still gain muscle—in just 4 weeks.

Fair warning: It’s not easy.

In their month-long study, which was published in the latest issue of the American Journal of Clinical Nutrition, 40 overweight men in their 20s followed a rigorous exercise program and followed a diet that consisted of 40% fewer calories than what they would normally require.

However, while they all heavily restricted calories, half the men followed a lower-protein diet (1.2 grams per kilogram of body weight) and the other half followed a higher-protein diet (2.4 grams per kilogram of body weight). Both diets were above the recommended daily amount of protein.

The participants worked out 6 days a week, doing resistance training, sprint work, high-intensity interval training (HIIT), and plyometric circuits. They also had to hit 10,000 steps every day.

To help reach their daily dietary requirements, the higher-protein group also drank a whey protein shake within 15 minutes of finishing a workout, too.

The researchers chose whey because “it’s the highest quality protein available,” says Stuart Phillips, Ph.D., lead study author. Meaning that it contains all the essential amino acids your body needs to make protein, and its easy to digest, he explains.

The results: After 28 days, the higher-protein group experienced about 2.3 pounds of muscle gain and about 10.5 pounds of weight loss. The lower-protein group retained their muscle mass and lost about 8 pounds. Every participant got stronger and fitter, says Phillips.

Those are huge results in such a short time span—but not that surprising, says Men’s Health nutrition advisor Alan Aragon.

After all, high-volume resistance training coupled with high protein intake enhances muscle growth. Anaerobic training—like HIIT, sprints, and plyos—are known to burn a ton of fat and improve fitness. And the men in the study were overweight and untrained to start, so their bodies responded well to the stimulus, Aragon explains.

They were also closely monitored by a team of scientists the entire time, he says. Everything was controlled from what food they ate to what workouts they did. In the real world, the average guy would find it extremely difficult to adhere to such a strict and tough plan without assistance.

However, the study proves that if you want serious results you need to put in serious effort. You need to cut calories, drastically increase protein, move more, lift weights, and break a sweat multiple times a week. There’s no easy way around it, especially if you want to see big changes within a few weeks.

Luckily, there are ways to do that outside of a laboratory—programs that allow you to make changes quickly while sustaining your results over the long haul.

Take the 21-DAY METASHRED. It’s an all-new body-shredding program that you can do in the comfort of your own home 3 days a week. The workouts are only 30 minutes, but they’re designed to build muscle and burn fat, using many of the same techniques employed in the McMaster study.

And if you opt for the deluxe package, you’ll receive your own protein powder and nutrition guide to fuel your muscles and promote lean body mass. Give it a shot today. One guy lost 25 pounds of fat in just 6 weeks.

Do this easy-to-follow two-week training plan to build lean muscle mass and torch excess body fat

How to lose fat and gain muscle to see results fast

When you want to make major changes to your body – specifically to build lean muscle mass and lose body fat – sometimes you need to go back to basics. That’s especially true if you’ve been trying to transform your body but seen little progress, or if you’re stuck in a rut and losing the desire and willpower needed to build your best-ever body.

There can be a tendency to do the opposite when you hit a roadblock – to look for shortcuts to success, or try to overcomplicate your training methods to force a breakthrough. But this isn’t the best route forward. Instead, try this two-week workout plan, which has been created to help you make the biggest possible change to your body in the shortest possible timeframe. It does this by focusing on those big-picture pieces that slot together to enable you to get the results you want faster.

Everything you need to know is revealed below, but rest assured that it’s going to reignite your love for training as well as help you make progress towards a bigger, stronger and leaner body through smart planning and exercise selection. In short, it’s going to keep your training simple so you don’t have to overthink your gym time. All you need to do is turn up, do the workouts and watch your body change for the better.

The Training Plan Explained

Your workouts for the first week are listed below, with every move clearly detailed using pictorial demonstrations, form guides, as well as the sets, reps, tempo and rest details you need to follow to get the best results possible. Then you’ll find the workout tables for the second and final week of the plan. If you want to repeat the fortnight to do a full-month plan, go back to the start and add an extra set to every move of every workout.

The goal

The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass. To this end, there are four sessions per week for both weeks, which have been designed to work your muscles progressively harder so your body has no choice by to add new muscle and strip away stubborn body fat. If you’re currently training three times a week or less, then upping your commitment to the gym will pay huge rewards in your pursuit of a bigger, stronger and leaner physique.

The split

The workout splits are two upper-body sessions and two lower-body sessions each week. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give them time to recover before you train them again. Working your major muscle groups more frequently is a fantastic way to force your body to grow bigger and leaner. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions.

The structure

Every workout is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6.

The progression

The second week of the fortnight is very similar to the first: you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. There is, however, one significant difference that’ll help you get the results you want faster. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. This strategy is designed to help you lift heavier weights for each exercise in the second week. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger.

The tempo

For every exercise in this plan you’ll see a four-digit number marked Tempo. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and how long you pause at the top and bottom. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. An X means you perform each rep explosively – but still with perfect form.

How to lose fat and gain muscle to see results fast

There are a lot of reasons to work out, including improving health, burning fat, gaining muscle, and just simply feeling better. Many of us have multiple goals at once, and luckily, a lot of these logically go hand-in-hand. Losing fat and gaining muscle, however, seem to be a little conflicting.

When you’re trying to lose fat, you’re trying to get rid of some of your body’s mass; when you’re gaining muscle, you’re looking to do the opposite and build up your body. So it makes sense to wonder, can you really add muscle mass at the same time? Surprisingly, the answer is yes.

In fact, working on both goals at the same time will maximize your results—many of the same exercises that are good for burning fat are also great for building up muscles. And it’s kind of a domino effect: When you have more muscle mass, your body requires more energy at rest (that is, burns more calories when you’re not even moving).

But nailing fat loss and muscle gains in one fell swoop requires a strategic approach. Here’s why: If you want to lose weight, you need to burn more calories than you consume. But when you restrict your calories, your body has to pull from existing energy stores in your body—fat, carbohydrate, and even protein—in order to function. As a result, you wind up losing fat, but unfortunately, you also lose muscle mass.

In fact, up to a whopping 25 percent of the weight that you lose from a low-calorie diet is in the form of hard-earned muscle, Michaela Devries-Aboud, Ph.D., assistant kinesiology professor at the University of Waterloo, tells SELF.

Yet, multiple studies and experts say that losing fat and gaining muscle simultaneously is totally doable. “It’s difficult, but possible,” Stephen Ball, Ph.D., associate professor of nutritional science and exercise physiology at the University of Missouri, tells SELF.

To achieve both goals at once, you need to focus on two main things: protein and weightlifting.

You need to create a calorie deficit to lose weight—that is, you need to consume fewer calories than the energy you burn at rest and during your workout. But that’s only when you want to lose weight. If you’re looking to lose fat and gain muscle, your number on the scale might not budge—or might even go up!—even though your physique is changing dramatically. In fact, you might even notice that you look slimmer or more toned even though you haven’t lost weight. That’s simply because you’re gaining muscle and losing fat.

We’re not suggesting that you should cut calories, but if that’s something you want to do, you’ll need to keep a few things in mind. For one, if you cut too much at once you’ll only sabotage your efforts. Restricting calories too severely leaves you with limited energy to complete a workout, and ultimately slows your metabolism. “Drastic changes in calories make your body compensate metabolically to defend your initial body weight. “Therefore, your body will decrease the amount of energy burned to conserve calories and prevent weight loss,” says Kristen F. Gradney, R.D.N., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.

In addition, skimping on calories—protein in particular—can leave next to nothing for your muscles to feed on after your workout. “Resistance exercise is typically considered anabolic, meaning it breaks down muscle,” Gradney tells SELF. “If you’re not consuming adequate calories and protein, muscle may not recover and rebuild appropriately.”

You don’t have to count calories in order to achieve your body composition goals. Many women find that eating mindfully and choosing filling, nutritious foods can keep calories in check without having to track every bite. And if you have a history of eating disorders, always talk with a professional before changing your dietary habits.

If you do want to track your calories, however, here’s some general advice. Keep in mind that these are just general guidelines, and it’s very likely that your particular calorie needs may be lower or higher than what these formulas say. To figure out how many calories you need per day to lose weight safely, you first have to find out how many calories you require just to maintain your current weight. You can do that by finding out your basal metabolic rate (BMR), which is how many calories your body burns at rest. There are some useful formulas to get an approximate estimate, but it’s tough to get a specific, accurate number unless you go get a test done by your doctor (here are a few formulas you can try if you want). The easiest way to get a rough estimate of how many calories you need to maintain your current weight is by using this handy interactive calculator from the United States Department of Agriculture, which takes both your estimated BMR and activity level into consideration.

Once you find your rough daily calorie need, subtract no more than 300 calories, Liz Applegate, Ph.D., senior lecturer in the department of nutrition and director of sports nutrition at the University of California, Davis, tells SELF. “Let’s say you need 2,000 calories,” Applegate says. “If I prescribed 1,700, you can lose fat and build lean mass.”

As this calculation is only an estimate, you may want to log your food for several days (try a free app like MyFitnessPal) to see how much you normally eat and adjust your intake if needed. “It’s important to listen to your body and eat when you feel physical signs of hunger,” Gradney says.

Because you’ll have fewer calories to fuel your body, you’ll want to get the most bang for your buck by opting for whole foods whenever possible. “Whole foods provide calories along with lots of important nutrients, including protein, healthy fats, vitamins, and minerals,” Alissa Rumsey, M.D., R.D., C.S.C.S., owner of Alissa Rumsey Nutrition and Wellness, tells SELF.

And remember: losing fat and gaining muscle does not require cutting calories.

According to Devries-Aboud, our bodies are constantly building and breaking down muscle protein, the component of the muscle that’s responsible for changing its size and shape. When you eat a protein-packed meal, the production of muscle protein speeds up. But as time elapses after your meal, the muscle-building process slows down and breakdown speeds up. “Over the course of days, weeks, and months the relative ratio of these two processes will determine whether you gain or lose muscle mass, or if the muscle mass stays the same,” Devries-Aboud says.

To keep your body in muscle protein-building mode while cutting calories, you have to adjust your protein intake. “When you cut calories below your requirement, your need for protein goes up,” Applegate says. This is because a portion of the dietary protein is being used to meet your daily energy needs; consuming a slightly greater amount than what is required to meet your energy needs will ensure you have enough left over to sustain or even build muscle, she adds.

Myprotein

Writer and expert / Posted on

Share this page

Before you start your training and nutrition regimen, it’s a good idea to establish your body type.

Knowing which of the three basic body types you’re closest to, will help you better tailor your diet and exercise plan and set realistic, attainable goals that pave the way to your success.

We are not all made the same, people come in all shapes, but most can be placed into a particular category: mesomorph, ectomorph, or endomorph body type.

Are You An Endomorph?

Characteristics Of An Endomorph

? Smooth, round body

? Gains muscle easily, but tends to be underdeveloped

? Medium/ large joints/ bones

? High levels of body fat

? Small shoulders, high waist and large hips creating a pear-shaped physique in women

? Difficult to keep lost body fat off

? Slow metabolic rate

? Lose weight slowly and find it difficult

The Good With The Bad!

The good news is endomorphs can pack on muscle fairly easily. The bad news is this body type is prone to excessive accumulation of body fat!

Women tend to have pear-shaped bodies, with fat distribution concentrated in the hips and thighs, and then often in the upper arms and lower legs.

Men have the “beer belly” and are just overall fat or plump. Endomorphs sometimes claim they don’t eat that much, but an endomorph can also have a large appetite.

? Endomorphs will have a harder time losing weight. But this is not to say that endomorphs can’t lose weight! They will simply have to work harder to lose the weight than their fellow ectomorphs.

? Endomorphs will require more determination than perhaps a mesomorph would, to achieve the same goal. Endomorphs have to train hard and must eat healthily most of the time.

? Endomorphs gain fat quickly when eating the wrong types of foods because their metabolism is not so fast. They also find it difficult to lose weight through diet alone.

How to lose fat and gain muscle to see results fast

Endomorph Diet Tips

Endomorphs may be more sensitive to spikes in insulin, it’s important that they focus on low-glycemic carb foods. These foods have a mild effect on blood sugar, helping to keep blood sugar levels steady.

High fiber foods:

? Fruits

? Vegetables

? Whole grains

Pile your plate high at each meal with green vegetables, and choose whole grains such as brown rice and quinoa over white rice and pasta.

Protein is an important part of an endomorph’s diet for two reasons: First, protein is the most satiating of the macronutrients, so it will help fill you up at each meal and prevent food cravings and snacking between meals to limit calorie intake.

Second, protein will support an intense training regimen, which is an important component of weight loss for an endomorph.

The protein source should come from lean sources like:

? Fish

? Chicken

? Turkey

Oily fish are also a good source which also provides healthy fats.

Healthy fats can also be found in foods like:

? Avocado

? Nuts

? Houmous

? Salmon

Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.

Stay away from the bread, cereal, cracker and refined sugars.

How to lose fat and gain muscle to see results fast

Endomorph Exercise Tips

Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for the endomorph.

Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without over-training!

Building muscle comes easily for endomorphs; however, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean. This can be helped by: –

? Incorporating high-intensity interval training (HIIT) two to three days a week.

? Incorporating weight training three times per week.

Endomorphs should choose workouts that combine compound, high-intensity exercises. Exercises with the maximum amount of muscle recruitment, such as squats, increase potent muscle-building hormones significantly.

If you are combining weight training with your HIIT training, try to ensure that you do the high-intensity element before you start with the weights. This will help with burning that excess fat!

Take Home Message

Make the most of the body you were given…

We can’t all be gifted with the “ideal” body, but with hard work, dedication and the right diet and exercise plan we can all achieve our goals!

We have your ultimate guide to muscle and fat—your two power players for a strong, healthy shape.

What Is Muscle + Types of Muscle

Everyone has two different types of muscle: type 1 (slow-twitch) fibers and type 2 (fast-twitch) fibers. “Slow- twitch fibers control endurance. They’re what you use for activities like running long distances and low-impact aerobic workouts like Zumba,” says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery. Fast-twitch fibers are used for shorter, explosive movements like squat jumps or sprints. They fatigue more quickly and require more recovery time. While type 1 fibers remain about the same size even after you tone, type 2s get larger as they get stronger, so working them is key if you want muscle definition. “If you only focus on training one type, you’re missing out on half the perks,” Olson says. (Up next: 7 Common Muscle Myths-Busted.)

What Is Fat + Types of Fat

Fat is a little more complicated. You have white fat, which includes subcutaneous and visceral kinds, and brown fat. Subcutaneous fat is the pinchable stuff around your hips, breasts, butt, belly, and thighs that gives you curves. And yes, it has functional benefits: “Subcutaneous fat is your largest energy reserve,” says Labros Sidossis, Ph.D., a professor of kinesiology and health at Rutgers University. “It also helps regulate body temperature and cushions your internal organs.” This type of fat is so essential that your body is wired to hang onto it, which can make it tough to lose.

Visceral fat hides out under the white fat in your midsection. “Its purpose is to protect organs like your liver and intestines,” Olson says. “But too much visceral fat increases inflammation, raising your risk for heart disease, diabetes, cancer, and high blood pressure,” she adds. Any woman with a waist circumference of more than 35 inches likely has an unhealthy amount of visceral fat. (Here: five really important things to know about body fat.)

Finally, there’s brown fat-the kind you actually want more of. “It burns calories instead of storing them,” Sidossis says. Exercise may help the body make more brown fat by producing a hormone called irisin, which activates it, according to research published in the American Journal of Physiology: Endocrinology and Metabolism. And vigorous workouts may even prompt white fat to temporarily turn into a type of brown fat known as beige fat, which also burns calories.

The Muscle-Fat Connection

Like a car engine, your muscles need fuel to move. In fact, the majority of the energy you use during the day is for powering your muscles, which have hundreds of essential purposes besides helping you crush it in the gym, like keeping your heart pumping and maintaining your balance. One of the best sources of that energy is fat. It contains 9 calories per gram, while carbohydrates, another top fuel source, contain just 4 calories.

But your body is fickle. It likes to pick and choose its gas. “You tap fat for energy when you do low-intensity activities like typing on your computer or going for a walk,” says Keith Baar, Ph.D., a professor in the department of physiology and membrane biology at the University of California Davis. “But as you increase physical intensity and your muscles start demanding fuel faster, your body switches to burning carbs, which are quicker to break down into energy.”

How to Burn Fat and Build Muscle with Your Workouts

You’ve heard of the “fat-burning zone,” an exercise intensity of about 50 to 65 percent of your maximum heart rate, thought to be below the threshold where your body will start burning carbs. It turns out, though, that cranking up the intensity can lead to more fat loss in the end. “You want to burn as many calories overall as possible during your workout so that afterward your body will be forced to use fat to help your muscles recover,” Baar says. “That’s how you get the biggest burn.”

Intensity is only part of the equation, however. These six strategies will help you build muscle and torch fat more effectively.

How to lose fat and gain muscle to see results fast

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Pinterest (Opens in new window)

The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine.

But training regimens usually account for two hours or less of your 24-hour day. What you do during the other 22-plus hours has as much if not more impact. Here are seven ways to build muscle and burn fat—inside and outside the gym.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.

1. Bring the intensity

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats). That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

2. Eat every three hours

Eating small meals more often regulates blood sugar, promotes muscle mass, and eliminates mood swings and overeating. The key is to plan ahead to make sure you have something healthy on hand at work or on-the-go so that you’re fueled every three hours. Ideally every meal will have a combination of carbs, protein, and fat. But if you’re on the go, at least aim for something healthy such as nuts, seeds, dried fruit, energy bars, or a ready-to-drink protein beverage.

3. Hop on the wagon

There’s nothing wrong with an occasional drink. But if you want to build muscle and burn fat, knock it off for 30 days to see dramatic results. Alcohol disrupts REM sleeps, packs on empty calories, increases the release of the stress hormone cortisol, and decreases protein synthesis for muscle fiber repair. Alcohol also diminishes water soluble vitamins required for hormones to do their work and decreases the body’s ability to recover. After 30 days without alcohol, you’ll likely see such dramatic results you’ll go longer. You can go 30 days, can’t you?

4. Get faster

Sprinters have the leanest, most powerful bodies. Yet we never equate the qualities we want—more muscle, a leaner body—with speed and explosive power. When you get faster, you improve your muscle size and power, the efficiency of your nervous system, and even your flexibility. To get faster, head to a track or soccer field and alternate 400-meter runs (at 80 percent effort) with 400-meter walks. Do a light half-mile run before and after four intervals. Already a runner? Lengthen the intervals to a half-mile or go by time (3 minutes on, 3 minutes off).

5. Mix up your workouts

Your body is a phenomenal compensator, adapting to the most punishing of workouts quickly. That’s why it’s important to mix things up, not only in the weight room but outside as well. If you’re a gym rat, take things outside at least once a week. Head to your local park and do a routine of pushups, dips, Burpees, and pull-ups. If you’re near a beach, do the routine in the sand for an added degree of difficulty. You’ll challenge your body from different angles, break the monotony of the gym, and breathe some fresh air.

6. Become a waterman

Swimmers, surfers, and stand-up paddleboarders often have the most chiseled physiques and that’s no coincidence. Water sports challenge your body in three planes of motion and usually involve high-intensity interval training. Even a leisurely swim or stand-up paddle can be tough if not done often. If you never learned to swim properly—meaning you can’t swim at least 200 yards in open water that’s at least eight feet deep—it’s time to learn.

7. Sleep it off

It’s difficult to build muscle and burn fat without adequate sleep—seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat. When you’re exhausted, your brain doesn’t know whether it’s sleep-deprived or starving for glucose, so it naturally craves sugar, which is what causes late-night cravings when you’re tired. Without adequate sleep, you’re sabotaging your efforts to build muscle and burn fat.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Myprotein

Writer and expert / Posted on

Share this page

Before you start your training and nutrition regimen, it’s a good idea to establish your body type.

Knowing which of the three basic body types you’re closest to, will help you better tailor your diet and exercise plan and set realistic, attainable goals that pave the way to your success.

We are not all made the same, people come in all shapes, but most can be placed into a particular category: mesomorph, ectomorph, or endomorph body type.

Are You An Endomorph?

Characteristics Of An Endomorph

? Smooth, round body

? Gains muscle easily, but tends to be underdeveloped

? Medium/ large joints/ bones

? High levels of body fat

? Small shoulders, high waist and large hips creating a pear-shaped physique in women

? Difficult to keep lost body fat off

? Slow metabolic rate

? Lose weight slowly and find it difficult

The Good With The Bad!

The good news is endomorphs can pack on muscle fairly easily. The bad news is this body type is prone to excessive accumulation of body fat!

Women tend to have pear-shaped bodies, with fat distribution concentrated in the hips and thighs, and then often in the upper arms and lower legs.

Men have the “beer belly” and are just overall fat or plump. Endomorphs sometimes claim they don’t eat that much, but an endomorph can also have a large appetite.

? Endomorphs will have a harder time losing weight. But this is not to say that endomorphs can’t lose weight! They will simply have to work harder to lose the weight than their fellow ectomorphs.

? Endomorphs will require more determination than perhaps a mesomorph would, to achieve the same goal. Endomorphs have to train hard and must eat healthily most of the time.

? Endomorphs gain fat quickly when eating the wrong types of foods because their metabolism is not so fast. They also find it difficult to lose weight through diet alone.

How to lose fat and gain muscle to see results fast

Endomorph Diet Tips

Endomorphs may be more sensitive to spikes in insulin, it’s important that they focus on low-glycemic carb foods. These foods have a mild effect on blood sugar, helping to keep blood sugar levels steady.

High fiber foods:

? Fruits

? Vegetables

? Whole grains

Pile your plate high at each meal with green vegetables, and choose whole grains such as brown rice and quinoa over white rice and pasta.

Protein is an important part of an endomorph’s diet for two reasons: First, protein is the most satiating of the macronutrients, so it will help fill you up at each meal and prevent food cravings and snacking between meals to limit calorie intake.

Second, protein will support an intense training regimen, which is an important component of weight loss for an endomorph.

The protein source should come from lean sources like:

? Fish

? Chicken

? Turkey

Oily fish are also a good source which also provides healthy fats.

Healthy fats can also be found in foods like:

? Avocado

? Nuts

? Houmous

? Salmon

Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.

Stay away from the bread, cereal, cracker and refined sugars.

How to lose fat and gain muscle to see results fast

Endomorph Exercise Tips

Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for the endomorph.

Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without over-training!

Building muscle comes easily for endomorphs; however, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean. This can be helped by: –

? Incorporating high-intensity interval training (HIIT) two to three days a week.

? Incorporating weight training three times per week.

Endomorphs should choose workouts that combine compound, high-intensity exercises. Exercises with the maximum amount of muscle recruitment, such as squats, increase potent muscle-building hormones significantly.

If you are combining weight training with your HIIT training, try to ensure that you do the high-intensity element before you start with the weights. This will help with burning that excess fat!

Take Home Message

Make the most of the body you were given…

We can’t all be gifted with the “ideal” body, but with hard work, dedication and the right diet and exercise plan we can all achieve our goals!

Here’s what others had to say about their experiences with free THT training!

“Let me put this straight: THT is the BEST program out there. I’ve never had these kind of results from any other workout. I’ll never train another way again”

“I couldn’t believe the difference it made in my training! I gained more muscle in 2 months than I had the entire YEAR of training before! The difference in the amount of muscle I have now is amazing!”

“I saw a book called Targeted Hypertrophy Training. I read it and realized I had been training the wrong way for 20 years! THT has brought to me the knowledge and understanding of how to actually build muscle the correct way.”

How to lose fat and gain muscle to see results fast

The full and free THT workout routine (there’s nothing to buy)

Free Mobile App to track your workout progress

Free THT Exercise Bank (a list of the most effective substitute exercises)

Free downloadable and printable THT Workout Logs

…all backed by real science. No wonder girls and guys are getting the gains of their life with free THT training!

How to lose fat and gain muscle to see results fast

BUT YOU CAN DOWNLOAD THE FULL SYSTEM FREE BY CLICKING THE BUTTON BELOW

How to lose fat and gain muscle to see results fast

How to lose fat and gain muscle to see results fast

How to lose fat and gain muscle to see results fast

Serge Ouellette

How to lose fat and gain muscle to see results fast

Josh Smith

How to lose fat and gain muscle to see results fast

Myra Marshall

How to lose fat and gain muscle to see results fast

Mark House

How to lose fat and gain muscle to see results fast

Josh Clymer

How to lose fat and gain muscle to see results fast

Cody Volckmar

How to lose fat and gain muscle to see results fast

Dave Arnold

How to lose fat and gain muscle to see results fast

2 x U.S. Soldiers

“[We] have never seen results like this. We followed your THT program and the results were amazing, bro. You definitely have something going. In just 2 months, our bodies were totally transformed.”

Get The Free MuscleHack App!

Just go to the Google Play or Apple App store and search for ‘ musclehack ‘ ( you can get a preview here )

The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on pounds of new muscle. You’ll also get all Mark’s latest tips for free in the app!

How to lose fat and gain muscle to see results fast

THT is the training system designed specifically for the purpose of making your muscles bigger , harder, more toned and stronger.

It’s scientifically-backed , free, and incredibly effective for adding bigger, harder muscles fast. It answers all your questions and tells you exactly how and when to train. It tells you in crystal clear language.

How to lose fat and gain muscle to see results fast

Hey, I’m Mark McManus 🙂 I’m CEO of MuscleHack and a trainer to thousands around the world.

I created THT Training after researching all the current scientific findings on training for size and strength. That’s why I am so confident when I say that it produces the best gains ever. It will tell you

  • The best exercises to use
  • The best rep ranges
  • The right number of sets to do
  • The best training frequency ( how often to train ) – everything you need!

My work has been featured in Iron Man magazine, Perfect Body Magazine, Bodybuilding.com, LifeHack.org, LiveStrong, and many top publications and sites.

(I also offer personalized coaching service, if you prefer my 1-on-1 help. I can take you to the next level – see my coaching page for details )

“Now that you have the workout, please add me on social media so we can stay in touch and I can offer you free help and assistance”