Best Way to Lose Fat and Build Muscle: Keep it Simple

The answers to life’s problems are often times extremely simple. All we need to do is stay consistent with the plan.

There were many who stated that they didn’t know what to do in order to help them achieve their fitness goals. Therefore, the following are the super-simple solutions to some of the major goals that ShahTraining readers have:

Lose 50+ pounds:

  • Eliminate simple sugars from your diet: sugar-laden coffee, cookies, sugary oatmeal, ice cream.
  • You will also need to be careful with fruit. It’s better if you do not consume fructose at this level.
  • Increase your consumption of vegetables, particularly those low in sugar such as broccoli, avocados, and carrots.
  • Increase your activity level. Start walking. Time how long it takes you to walk one mile. Seek to beat that time the following week.
  • If you’re unable to perform , then start using some form of external resistance, such as resistance bands.

Lose 5-15 pounds:

  • Follow the dietary guidelines from above. In addition, seek to reduce your overall caloric intake by 100 per week. Focus on small changes.
  • Most of your should be in the form of high intensity circuits and .
  • If you don’t have access to a gym, then use these bodyweight workouts.
  • If you have the time, walk 2-3 times per week just to burn off some extra calories.

Lose 20+ pounds:

  • Follow the dietary guidelines from above. In addition, seek to reduce your overall caloric intake by 100 per week. Focus on small changes.
  • 50% of your workouts should be either circuits or interval cardio. The other 50% should be pure .
  • If you have the time, walk 2-3 times per week just to burn off some extra calories.
  • For , download our Bodyweight Gainz program. Couple that with our Rise N Shine workouts.
  • If you have access to weights, then make sure you are hitting the big lifts: squats, deadlifts, rows, bench, and overhead press.

Build Muscle

  • Do not start binge eating. Make sure you are eating clean. Gradually increase your intake of protein and complex carbohydrates.
  • In addition, seek to increase your overall caloric intake by 300 per week. Focus on small changes.
  • Majority of your workouts should be strength in nature.
  • Only do cardio if you tend to gain fat easily. Best way is to walk. Follow walking guidelines from above.
  • For muscle building workouts, download our Bodyweight Gainz program.
  • If you have access to weights, then make sure you are hitting the big lifts: squats, deadlifts, rows, bench, and overhead press.
  • Get out of the “hardgainer” mentality. There is no such thing as a hardgainer. Most people will only be able to put on 20-30 pounds of muscle per year.

Get started. Today.

Do not simply exist, conquer!

– Parth

P.S.  – Do not forget to grab a copy of my brand new set of 35 bodyweight only workouts you can do first thing in the morning – Rise N’ Sweat: 35 Roll Out Of Bed Bodyweight Workouts.  (available on Amazon.com for $2.99)


P.P.S. – If you’ve already grabbed the new program, then don’t forget to leave a positive review!

 

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About Parth

Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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