How to Lose Fat and Gain Muscle by Lifestyle Change

It’s not easy to lose fat and gain muscle. You have to eat healthier and train harder. You have to have a plan in place. It’s simple to make small changes in your lifestyle to get into the shape you want. And as a result, you will lose fat and gain muscle. That is rewarding when you see and feel the changes in your physique.

Losing weight and building muscle

When they make up their mind to start exercising to gain muscle, most people don’t exactly know how to begin. For them, it cannot be easy.

However, when you decide to gain muscle, it can be smooth sailing if you read this article. You will know what to do. That will make a difference for you.

It’s easy to make small changes in your lifestyle. Most people tend to make this task more complicated than it needs to be. And if people knew how painless is to make the changes they need to lose fat and gain muscle; many more people would do it.

So, I’m sharing my personal experience building a healthier, sexier, and more muscular body. You will understand how lifestyle changes work.

Weight training and diet

I’ll show you how, when, and what to eat and how to follow your exercise plan.

There are plenty of ways to gain muscle and strength and build a sexy body. I’d never say that my way is the only way or the best way. What I can honestly say is these techniques and tools are what have worked for me. And if you follow them for at least eight weeks, you will achieve significant muscle size gains and lose body fat. You will be proud of the result you will see in the mirror.

How to plan your weight training and diet

First, don’t underestimate the importance of planning. Before I even consider anything else, I always make sure I have my entire day planned.

I encourage you to start to adopt this habit. It’s a snap to see that those who follow good practices are more likely to succeed than those with bad habits.

I describe a day of my diet as a sample meal. So you can put together your daily eating plan.

When you look at how much of the guesswork taken out of building muscle and gaining strength, you will understand it doesn’t get much better than this.

I plan from the first to the last meal I will eat. I’m not particularly eager to leave anything to chance, and as a result, I usually stay right on course each day. I’ve found the closer you follow your plan, the faster you reach your goals.

You’ll need to calculate your daily calorie and protein needs for your desired weight. Once you do that, it’s pretty easy to plan your meals.

Weight Loss Diet Example

There’s nothing more refreshing than a glass of cold water first thing in the morning, especially when you consider your body hasn’t had any food or liquids for about eight hours.

Before getting dressed, I go to the kitchen and pour a large glass of tap water. At this point, I make a cup of espresso coffee to help me wake up.


Now it’s time to eat my breakfast. Because today I will do work out, my body needs quality nutrients to help it recover and start building new muscle cells.

I have to tell you, though, there is no better way to start your day than with a fruit smoothie.

For added carbohydrates, I add a cup of fresh strawberries to the banana. I use orange because when it’s mixed with the strawberry and banana already in the blender, it gives the shake a Mediterranean taste. A lot like one of those frozen tropical fruit smoothies you get while on vacation in Spain. After the smoothie, I feel the urge to go to the bathroom. I prefer emptying my guts in the morning before I’m off to work.

After that, I heat a saucepan of water on the stove and stir in a cup of oats. After it’s heated up, I stir in two tablespoons of honey. And now, I’ve got a refreshing smoothie and a bowl of oats in less than 10 minutes. I’ve now eaten nearly three to one ratio of carbs to protein, which is essential for supplying my body with the nutrients it needs to lose fat and gain muscle. This breakfast will keep me satisfied for another two to three hours.

By the time I walk into the office, I feel fresh, and I’m ready to take on the day’s challenges.

10 o’clock snack

I have my second meal for the day. I’ve got a salmon topped with Thousand Island sauce in a wholemeal bread sandwich, bulgur salad, and an apple. With this meal, I make sure I drink a glass of mineral water and cappuccino as well.


I had oven-roasted potatoes, Cordon Bleu chicken breast, salad mix with a hard-boiled egg, topped with roasted cashews for lunch. It’s a perfect combination of complex carbs, proteins, and even essential fats from the nuts. After lunch, I drink a glass of water as well.

As you can see, it’s important to have a healthy diet to lose fat and gain muscle.

Afternoon snack

In the afternoon, I have a snack. So, while I don’t want to spoil my workout at home by overeating too soon before the workout to burn fat and gain muscle, I wouldn’t say I like to go home starving. My snack consists of a small bowl of Greek yogurt, fruit, five walnuts, and a spoonful of honey. This gives me just the right amount of protein, carbs, and some healthy fats. This type of meal will also digest more slowly, and therefore I won’t feel as hungry when I get home, which keeps me from overeating at dinner.


After I finish my workout in my home gym, I prepare dinner. Tonight I made Vienna schnitzel with horseradish flavored mayonnaise and herring salad.

Ensure protein is the backbone of your meals, whether it’s chicken, fish, or red meat. We must have our post-workout lunch a three to one ratio of carbohydrates to protein.

Weight Training to Lose Fat and Gain Muscle

I do weight training four days a week. As I said earlier, the closer I follow my plan, the faster my progress. So, I’m training on Monday, Wednesday, Friday, and Sunday. The days between are my rest days. Muscles must have to rest for recovering and growing.

Today’s weight training should take no longer than my 30 minutes schedule because I have to cook dinner. After my workout, I sit down and take a couple of minutes to record my actual reps and then run a glance over my goal. Today everything went as I planned.

Remember, when you do your workouts, you have to use appropriate weight to gain muscle. When the last rep isn’t challenging to complete, increase the resistance. What matters is that you keep a record of the actual weights and reps you did, and pay close attention to the time you rest between sets. This way, you are keeping your intensity levels up.

In between sets, I’m drinking still water from a bottle I keep at the side of the bench. It is vital to stay hydrated, especially since I lost a great deal of water through sweat.

And this is it for weight training. It is relatively simple to follow.

Cardio Exercise

If you want to do cardio exercise, I would advise you to do it on alternate days. On the days you don’t weight train. Or, if you have the time, you can always perform cardio after your weight training. But remember, don’t do cardio exercise before your weight training or the day after working on your lower body muscles.

By the way, there is no need to do cardio exercise more than four times a week and for no more than 30 minutes at a time.

There is nothing complicated about my workouts and my eating habits.

That’s how I carry out my to lose fat and gain muscle plan.

I have put all of the necessary pieces together to build the sexiest body my genetics will allow. It’s understandable, and best of all, it has worked for me, and I’m confident it can work for you too.

Many people make lifestyle changes more complicated than it needs to be. Now, I was hoping you could make no mistake about it; I’m not saying weight loss and bodybuilding are easy. Instead, I believe it is a no-brainer. You only have to follow a well thought out diet and exercise plan.

The most important thing is to be stable and work every day to lose fat and gain muscle. Put your weight loss plan together, and you will not only begin to feel better about yourself, but you’ll undoubtedly look better, too, as you steadily increase your potential to build more and muscle, harder body, and self-confidence.