Top 7 Best Badass Things To Do To Lose Fat And Gain Lean Muscles

Everyone Wants to Lose Fat and wants to see their biscuits on their stomach but there is only one problem that they have ao much fat on their stomach.

And, because of this reason, they are unable to see their abs.

But if you will lose fat as well as gain muscle then is there any problem?

Don't be worried, because in this article I am going to share 7 amazing tips which you can do to melt your fat from your body.

And, no matter how much old you are, anyone can follow these tips to lose fat and see some visible changes.

WHAT IS FAT?

in only one line,

Fat is nothing rather than stored energy. When you eat carbs then it gets converted into muscle glucose then glucose goes into the bloodstream.

Now, either you have to burn that glucose in the form of energy by doing anything like working out, job, walking, running, etc. or your body will store that glucose in the glycogen in the form of fat.

SUMMARY

Fat is just stored energy and you can burn that energy in the form of fuel by your body just by being in a Caloric deficit.

WHAT IS GLYCOGEN?

Glycogen is the backup energy that is stored in your body.

This backup energy is stored in the muscles like arms, legs, chest, back, etc.

HOW OUR BODY STORES FAT?

when you eat your meal then it goes into your stomach and then your body breaks them and converts them into glucose and glucose goes into your bloodstream.

And, if you will not do any activity after eating a meal then your body will store that glucose in Glycogen.

now, when you will eat your second meal and again it has carbs and again it will go into your stomach then the body will convert them into glucose and glucose will go into your bloodstream.

and the same process in your 3rd meal, in your 4th meal, and in your 5th and 6th meal.

so you know what is happening? Your glycogen tank is getting full.

after your Glycogen tank will get full then if you will eat carbs then where it will go?

When you eat carbs next time then your glycogen tank will spill over and all the glucose will get converted into fat.

A layer of fat will start to be created in your stomach area.

SUMMARY

When you eat carbs more than your need and don't burn them then your body will store the carbs in the form of fat.

THINGS WHICH WE ARE GOING TO DISCUSS TO LOSE FAT

• Caloric Deficit
• Balance Macros
• Cut Sugar And Salt
• Add Salad
• Add Cardio
• Work-out
• Supplements

1. CALORIC DEFICIT TO LOSE FAT

The most important factor in losing fat is a Caloric deficit.

Without a Caloric deficit, you are not going to lose any kind of fat.

Caloric deficit means you have to burn calories more than you or in another way you have to wat fewer calories than your maintenance calories.

NOTE: You can find out your maintenance calories with any online calories calculator.

FOR EXAMPLE: If your Maintenance calories are 2500 then you have to eat around 2200 calories

This is the first rule to lose fat.

Remeber to not make a deficit of too many calories like 1000 or 1500 or 2000.

Because if you will make a deficit of too much then your body will start losing muscles too.

So, if you don't want your body to lose muscle then make a small deficit.

Always remember slow progress is better than no progress.

From which food you have to cut carbs To lose fat?

We will this point in the next point.

SUMMARY

Just make a caloric deficit according to your maintenance calories and stick to it and make a deficit of only 300-400 calories and you will healthily lose fat.

2. BALANCE MACROS TO LOSE FAT

Balance macros mean protein, fats, and carbs.

You already know, when you have to gain, you have to bulk then you have to eat more carbs.

You have to eat carbs more than protein.

But, when it comes to losing fat then you have to eat more protein than carbs

Carbs should be moderate and fat should be between 50g to 70g. Again this depends individual to individuals.

It means you need fewer carbs than Protein to lose fat.

And eating high protein will also help you to gain muscles while on a caloric deficit. Because we all know that protein is the building block of muscles.

If we will talk about the ratio then the ratio of protein and carbs should be 1:2. It means double the quantity of protein than the carbs.

This is an easy way.

SUMMARY

Balance your macros in every meal. Have more protein than carbs. Keep high protein, low carbs, and moderate healthy fats.

3. CUT SUGAR AND SALT

Sugar and salt are the biggest enemies in both fats loss and muscle gain. Try to avoid them.

Now, there are two options :

1. Cut down the sugar and salt completely
2. Cut down the sugar and say slowly

The first one, I think is going to be difficult for all of us.

Let us try the second one. In this, you have to cut down the sugar and salt slowly.

In the first week, cut down the half in all the cooking and all the meals.

Then in the second week, again cut down it half in all the meals.

You have to eat salt in a very little amount like only 2400 mg and when it comes to sugar, please try to avoid it.

Do this and maximize your gains.

SUMMARY

Always remember, sugar and salt are your biggest enemy in the journey of fat loss. Avoid salt half every week and totally avoid sugar. Stay away from it.

4. ADD SALAD TO YOUR DIET

yes. We all eat salad. So, where is the problem?

The problem is eating salad with the meal.

What formula should we use here?

Eat salad twice a week. One is with lunch and the second one is with dinner. simple formula.

The best time to eat a salad before 30 minutes of lunch and dinner.

Because that salad fills your half stomach and will the raw nutrients that present in the salad will help your body to break down that meal.

Because everyone eats food but is your body absorbing the nutrients of food? This is a major question.

Eating salad will help your body to absorb the nutrients of that food.

Add cucumber, onion, tomatoes, carrot, cabbage, etc. To the salad.

Salad has so many micronutrients like vitamins and miners, and enzymes, etc. Eating salad before a heavy meal will help you a lot.

SUMMARY

Have a Plate of salad 30 minutes before a heavy meal. Have salad two times a day with lunch and dinner. Raw nutrients will help you a lot.

5. ADD CARDIO

Cardio is one of the best ways to burn calories and it is also great for heart health.

I will suggest you do cardio 3 to 5 times a week. If you are already doing it 3 times a week then increase it up to 4 or 5 times.

When you should do cardio?

Doing cardio in the fasted state is best for fat loss. Fasted state means doing in the morning or in post-workout.

It all depends on you when to do cardio between these two options.

Trust me doing this will give you amazing results than cardio at any other time.

How much time?

I will suggest you do cardio for at least 20 to 30 minutes. If you are already doing 30 minutes then do 40 minutes. You have to slightly go up.

Do these and you will see amazing results.

SUMMARY

Add cardio to your routine and do it 3-4 times a week. Do cardio in a fasted state like in the Morning or in post-workout. Go slightly up when you think your body getting used to it.

6. WORK-OUT ( WEIGHT TRAINING)

By doing all these things that I have written you will see some visible changes in your body.

But to make the process faster adding Weight training to your routine is a great choice.

In weight training, you have to focus more on progressive overload.

Progressive overload means increasing your strength every week. But, remember you don't have to increase weight like 10 Kg or 20Kg every week.

Just go for a 2 or 2.5 Kg of weight increase every week. It will keep you injury-free.

Also, go for compound lifts like bench press, military press, squats, deadlifts, etc. This will help you to burn more calories and will also help you to build muscles.

And, train 2 muscles each day. Means each means twice a week. This will help you to force your muscles to get bigger in size.

So., add weight training to your routine and never miss it. You will lose fat more faster and build muscle at the same time.

SUMMARY

To make the process faster ads weight training to your routine. Focus on progressive overload and compound movement. This will help you to burn more calories to lose fat.

7. SUPPLEMENTS

Supplements are not necessary but they will make your process faster or losing fat and building muscles.

I am here will not going to suggest that take these Supplements and you will lose fat in a very low time. It will only make your process faster by helping just a little bit.

Here is the supplement that you can use to get maximum results.

Whey Protein

Of course, the first Supplement is whey protein. Protein is essential for building muscles and if you are unable to fulfill your daily requirement of protein then investing in a good whey protein Supplement is worth it.

If you are a vegetarian who doesn't even eat eggs then you should buy a protein Supplement.

In the fat loss journey, ey you need high protein so that you can build your muscles even on a Caloric deficit.

if you don't have a budget to buy whey protein then I already published an article on budget-friendly whey protein.

you need to buy a whey protein isolate in fat loss because we don't need any unnecessary fat, carbs, cholesterol which is present in whey protein concentrate, and whey protein blend.

So, in the cutting period, whey protein isolate is superior.

Carnitine

The second Supplement is carnitine.

Carnitine will help your body to break down the fat cells and to burn them in the form of fuel because we are not eating carbs here.

carbs are the fuel of our body. We need carbs to survive. But here we are not giving enough carbs to our body.

So, our body will use stored fat as fuel for the body and carnitine will help the body to burn the fat cells.

Investing in good quality carnitine will worth it. You can also buy this one. This is s muscle blaze product. So, you don't have to worry about fake Supplements. It is an authentic Supplement.

BCAA ( Branched-chain amino acid)

BCAA is also one of the famous Supplements in the fitness industry.

If you are unable to achieve your protein intake or unable to buy a protein Supplement then you can buy a BCAA because it will protect your muscles from Muscles loss while on a caloric deficit.

You will achieve seeing your abs, you will define in your muscles but you will look skinny because you will also lose your Muscles if you don't complete your protein intake.

So, buying a BCAA will help you to save your muscles.

But if your protein intake is high then you can avoid BCAA.

BCAA is an essential amino acid. Lucine, isoleucine, valine, these are 3 essential amino acid which is necessary for our body.

Our body can not make these amino acids. There is 20 essential amino acid.

If you are not unable to complete your protein intake then you don't have any other option. You have to go for a BCAA.

SUMMARY

Supplements are not necessary but if you think you cant complete your Protein intake then you can go for a good quality whey protein.

If you want to lose fat more faster then you can also add carnitine. Carnitine will help the body to break down the fat cells and burn them.

If you can not buy these two Supplements then you can go for a BCAA. BCAA will protect your muscles from muscle loss while on a caloric deficit.

If you can buy a whey protein or carnitine then you don't have any other option you have to go for a BCAA to save your muscles.

CONCLUSION

So, friends, these are the 7 amazing tips by which you can lose fat very faster and healthily.

Doing all this correctly will let you lose only fat not any kind of muscles.

Follow these tips for at least 2 months to see visible changes.

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