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Tim Lee

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Sculpting your body involves two factors – losing fat and gaining muscle. Only when these are enjoined will there be any noticeable improvement in your physique.

Some people have good muscle mass. Unfortunately, it is lost in a sea of fat. The only way you can get muscle definition is by losing the excess fat around the muscles. On the other hand, some people diet and lose fat only to realize that they don’t have any muscle to show for the diet.

There should be a balance of the two to have any meaningful result to one’s diet and body building regimen. Here are a few tips for losing fat and gaining muscle:

1. Build Muscles With Weights – Free weights are some of the most effective means of gaining muscle. The technique here is to start a high-intensity, low-rep workout to build muscles.

Contrary to what people think, the only way to build muscles is to push your muscles to exert themselves to about 80 to 90 percent of its limit. This forces the body to bulk up its muscles in anticipation of greater workload over the course of a few weeks.

Some people settle for low-intensity, high-repetition exercises. These types of exercises increases the endurance and tones the muscles, however, they do not build muscle mass that much. A good regimen would be to engage in muscle bulking programs before going on endurance training in alternation.

Don’t forget to increase your protein intake as you will need it to build new muscles.

2. Lose Fat – As mentioned earlier the only way to get muscle and cuts defined is by losing fat. You can do this in a variety of ways. Here are some of them.

Dieting – thanks to today’s high-fat, high-salt diet, most Americans are obese and overweight. If you are to lose fat, you will have to reduce the amount of fat, and salt in your diet. Go for healthy foods such as vegetables, grains, and fruits, and avoid processed foods, fats, some oils, and eat meat in moderation.

Water – While most body builders try to lose water by decreasing fluid intake, increased fluid intake can actually help flush out fats in the body, not to mention it helps you body function better – and a healthier body is easier to sculpt.

3. Rest – Without rest there can be no room for your body to grow. Some body builders have had trouble gaining only to realize that it is due to overtraining. Your body needs rest to repair tissue and grow muscle, so don’t forget to rest and get enough sleep.


In all, sculpting a better body is not impossible. However, it will take a total commitment from you to be anything but futile. If you invest enough time, effort, and patience, you will very soon find that your body has rewarded you for your efforts.

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MLA Style Citation:
Lee, Tim "3 Simple Tips For Losing Fat And Gaining Muscle." 3 Simple Tips For Losing Fat And Gaining Muscle. 26 Jul. 2006 29 Jun. 2017 <>.
APA Style Citation:
Lee, Tim (2006, July 26). 3 Simple Tips For Losing Fat And Gaining Muscle. Retrieved June 29, 2017, from
Chicago Style Citation:
Lee, Tim "3 Simple Tips For Losing Fat And Gaining Muscle." 3 Simple Tips For Losing Fat And Gaining Muscle
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