Basically it's easy - if you want to lose fat and gain muscle, all you have to do is get active. Don't waste time searching the internet for the perfect solution! One way or the other, you'll need to head to the gym.
Everyone is different
The truth is, there is no one perfect diet for everyone. Everyone is different and reacts differently to diet and exercise programs. All you have to do is find the combination that works for you!
Duration and results
Over time, anyone can achieve their fitness goals. Most people need an average of 24+ months. Some people need more time, some people need less. Going to the gym and consistently lifting weights, as well as making regular adjustments to your training plan is key.
Here are a few of our best tips for building muscle and reducing fat.
Don't eat more than 3 meals a day
It's often said that you should eat protein every three hours if you want to build muscle, meaning that you need to eat up to six meals a day. This is nonsense. You'll do fine eating 3 meals a day, just make them bigger than usual.
Let's be honest: if you eat six meals a day, the only thing you'll have time for is meal planning, leaving you with little energy for anything else.
In addition, eating that often is not great for burning fat. If you eat a lot of meals, your insulin levels will consistently go up, which prevents fat burning.
Most people (except those with blood sugar problems) benefit from having fewer meals per day.
Fast for periods of the day
By stretching out the time between meals, your insulin levels stay lower for a longer amount of time, allowing the body to burn more fat. To achieve this goal, you could skip breakfast or dinner.
Avoid alcohol and carbohydrates
If you want to lose weight, you should avoid drinking alcohol. It's also really bad to eat while you're drinking alcohol.
Since the body considers alcohol a poison, its highest priority is getting rid of this poison, metabolising the alcohol first. When you eat while you're drinking alcohol, the calories you eat are stored directly as fat.
If you want to lose weight, you should strictly avoid eating while drinking alcohol.
Fast for 2 days
Longer periods of fasting may not be suitable for everyone, but if you want to lose a lot of fat quickly, a 2-day fasting session is a good option if you do it regularly.
To make it a little easier, you can drink coffee and tea (naturally unsweetened and without milk) while fasting.
Lift weights rather than just doing cardio
In general, endurance training is recommended for weight loss. While cardio training has many benefits in terms of losing weight, it can be a miserable experience. Strength training burns more calories than endurance training.
Do the right exercises
To quickly gain muscle mass and reduce fat, the best exercises are those that target multiple different muscle groups at once. These include exercises that use your own body weight and so-called compound exercises.
Here are a few examples of such exercises:
Own body weight
Pull-ups (in all variants)
Pull-ups with extra weight
Dips with additional weight
These were our top tips for quick weight loss and muscle gain. Don't forget that everyone is different! If you are making a dramatic change in your diet or training routine, check with your doctor before getting started.