Lose Fat Gain Muscle

One of the most common sayings regarding how to lose stomach fat is “lose fat gain muscle” and I would like to share my thoughts on this here.

The methods which actually work to lose fat and gain muscle involve a shift in which foods you eat (and some of them will be shocking!) and regular exercises for the whole body.

Exercises to Lose Fat and Build Muscles

Even if you are trying to gain muscle on your stomach, you should still do full body exercises.

Seriously, doing hundreds of crunches or sit ups is a complete waste of time. And if you’ve bought one of those fancy abs machines, sorry but most of those are a waste of time and money also.

I don’t want to be mean but doing whole body exercises are much more effective at losing fat and gaining muscle.

When you do a good range of full body exercises such as burpees, lunges and squats you will really work out your ab muscles.

If you don’t believe me then try doing 5 minutes of burpees, 5 minutes of lunges then 5 minutes of squats and see how your abs feel!

And if you really want to run for hours then that’s fine but to be honest with you, it’s not necessary.

 

Foods to Reduce to Gain Muscles and Lose Fat

There are quite a lot of foods which you need to cut down on and I think most of them will surprise you.

The main food group that will make you fat isn’t a high fat food but foods from grains, mostly breads.

Even whole grain breads will make you fat. The carbohydrates get converted into fat, even faster than sugar!

If you don’t believe me, I highly recommend you watch a documentary called Fat Head. You can either buy it or there are various (legal) ways to watch it online. Fat Head is kind of in two parts.

The first is a rebuttal to the popular Super Size Me but the real meat (pun intended) of the Fat Head documentary (for me anyway) was in the areas which explains why the low fat diet craze is based on rubbish science and tells us why we really get fat and what really causes heart disease. It was certainly an eye opener for both my wife and I.

Anyway, it’s also a good idea to cut down on other fast burning carb foods such as pasta.

And I’m sure most people already know, you need to drastically reduce the amount of snacks that you eat, like chips, ice cream (because of the sugar content) and French Fries. Most fries are cooked in Trans Fats which is just about the worst thing you can eat, plus they are high in carbohydrates.

Other ‘foods’ which you seriously need to stop using are processed vegetable oils such as corn oil, sunflower oil and canola oil. Yes, canola oil which is supposed to be healthy! Did you know canola and other such processed oils are made using a whole host of chemicals, including a nice bleach wash?!

Learn more about this at the foods to avoid page.

Foods that Burn Fat and Gain Muscle

The good news is there a lots of foods that burn belly fat and help build muscle.

Some examples include avocados, various high fat fish, various types of nuts, seeds (they’re much tastier than you think) and surprisingly eggs.

Eggs have been given a really bad name from the media, government and numerous fitness ‘experts’ but it’s really based on nothing.

Whole eggs, including the yolk, are actually very healthy and contain many vital nutrients and healthy fats which can control your appetite, balance the fat burning hormones and help you burn body fat.

Plus they contain lots of proteins to help you gain muscle.

Obviously try to eat free range eggs, not the mass produced battery eggs.

Regarding nuts, I mostly eat almonds and walnuts.

Now regarding oils, I recommend olive oil (cold pressed extra virgin olive oil is best) and you will be very surprised to hear, coconut oil.

Coconut fat is mostly saturated fat, yet it is actually considered a very healthy natural fat but not many people know this.

The health benefits of coconut fat are that is contains lactic acid which is anti microbial that helps the immune system and it also helps using energy instead of it being converted to fat.

Summary

Remember that to lose fat and gain muscle is all about re-balancing your diet (don’t bother with the fad diets) and do these full body exercises.

Both Lisa and I had fantastic results from this and it really is a life changing event in a very positive way.