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The Ultimate Guide: How to Lose Weight and Gain Muscle

I’m throwing together the Ultimate Guide: How to Lose Weight and Gain Muscle everything you need to know to build towards your perfect physique. Regardless of your gender this concept can be applied to anyone who is seeking to gain results and better their health.

Achieving a healthy and balanced physique requires a combination of two key goals: losing weight and gaining muscle mass. While these objectives may seem contradictory, it is possible to pursue them simultaneously with the right approach.

Before embarking on any fitness journey, it’s crucial to establish clear and realistic goals. Determine how much weight you want to lose and the amount of muscle mass you aim to gain. Remember to be patient and avoid setting unrealistic expectations. Healthy weight loss is generally around 1-2 kilograms per week. Although if you have been paying close attention to my social media videos you would have seen me losing close to a kilogram a week.

While the results were good, the approach I took was quite extreme and I wouldn’t recommend that approach to anyone as I was going to participate in a local Body Building Championship which is now being held in October.

The Ultimate Guide: How to Lose Weight and Gain Muscle

The Ultimate Guide: Diet is Everything

Achieving weight loss and muscle gain requires proper nutrition. The first thing I discuss when I speak to people about their training is their diet which can be quite confronting at times. Asking someone about their diet can be as harsh as asking someone about how much they earn.

While I am not interested in someone’s eating habits, diet is often the reason why people aren’t meeting their goals. did you know that 99% of people between 2 and 18 years old do not meet their required daily intake of vegetables and as a nation discretionary foods have become a large part of our diets when they shouldn’t be.

What’s even worse is that recent data shows that as a nation one third of our diet now consists of discretionary foods which are foods that are non-essential to our diet, these foods may lead to increased health risks. Avoiding discretionary foods will not only help you lose weight but live a healthier and more fulfilling life.

The Ultimate Guide: How to Lose Weight and Gain Muscle Diet Right

Your diet is the most important aspect of weight loss and muscle growth and unless you tackle this first, you will struggle to gain results. Here are a few tips to help you get your diet and weight loss under control. Remember to consult a medical professional prior to making large changes to diet or lifestyle.

Caloric Balance: Consume a slight caloric deficit to promote weight loss. This can be achieved through eating less calories or increasing your work out to burn more calories than you require. Long term this will not be sufficient but can be utilised in early phases.

High-Protein Diet: Include lean protein sources like chicken, fish, tofu, legumes, and Greek yogurt in your meals. Protein is essential for muscle repair and growth. A common new approach is utilising a paleo diet plan

Healthy Carbohydrates: Prioritise complex carbohydrates such as whole grains, vegetables, and fruits, which provide sustained energy for workouts and aid in muscle recovery. Carbohydrates were once seen as “bad calories” but as the science develops more in this space we have learned that complex carbs are vital.

Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. They provide essential nutrients and support hormone production.

Hydration: Drink plenty of water to stay hydrated as water supports digestion, and optimise overall body function.

The Ultimate Guide: How to Lose Weight and Gain Muscle

The Ultimate Guide: How to Lose Weight and Gain Muscle: Exercise

Cardiovascular exercises, such as running, cycling, or swimming, are excellent for burning calories and initiating weight loss. The Department of Health states to aim for 2.5 to 5 hours of minutes of moderate-intensity cardio each week. For me personally I aim for a minimum 3km run each day to be completed within 20 minutes. This aim might not be appropriate for everyone but you will find once you start, within a few months you will pick up the pace.

Incorporating resistance training into your routine such as strength exercises like weightlifting promote muscle growth and increase metabolism, leading to more efficient fat burning. As well as improving bone density, muscle, tendon and ligament strength, joint function and much more.

The best way to gain muscle mass is to prioritise strength training exercises at least three times a week. Focus on compound exercises that engage multiple muscle groups simultaneously. Squats, deadlifts, bench presses, and pull-ups are excellent choices. Gradually increase the weight and intensity as your strength improves.

It is also important to allow your body enough time to recover and rebuild muscle tissue. Aim for 7-8 hours of quality sleep each night. Incorporate rest days into your workout routine to prevent overtraining and reduce the risk of injuries.

The Ultimate Guide: How to Lose Weight and Gain Muscle: Accountability

Accountability is a big part of staying on track and while some people can follow plans and do well some may find it harder which is why teaming up with a friend or a group of friends which can make it fun helps. Not everyone will want to be open to sharing their progress with others and with the current technology available you don’t have to.

Download an app to help monitor your progress by keeping track of your weight, body measurements, and strength gains. This helps you stay motivated and make necessary adjustments to your routine or diet as needed.

Consistency is key to achieving long-term success. Make fitness and healthy eating a part of your lifestyle, rather than a temporary fix. Be open to adjusting your routine and diet as you progress to keep challenging your body and avoiding plateaus. Remember you’re only human and it is ok to slip up from time to time.

Most importantly of all, don’t make it something you MUST do but something you ENJOY doing and keep it fun!

I am currently building my own Aussie made supplements business with all products manufactured right here in Australia. You can check out my current stock in my online store and help support me and Aussie jobs.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

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