Gain Muscle, Lose Weight

There are four things that you need to do to gain muscle and reduce your body fat. They are,

-Motivation
-Good nutrition
-Cardio
-Lift weights

Let's talk about each of these four things so you fully understand what you need to do and how to do it.

The first is motivation. Your motivation is key.Why do you want to gain muscle? What other burning reasons that will help you to achieve your goals? Is it to reduce your weight and be more healthy? Are you trying to please your wife or girlfriend or attract a girlfriend?

Whatever your reason for wanting to know how I can gain muscle it has to be strong enough to support you through the long haul. If your motivation isn't strong enough you will fail. You will need a support system to help you maintain your motivation throughout all of your efforts to gain muscle and reduce fat.

The second is good nutrition. Rockhard bodies are made in the kitchen and not to gym.

If you're drinking a 2 liter of Cola and a bag of Cheetos every night you have no chance of achieving your goal. You must make the necessary changes to your diet.

This means a balanced diet of lean protein, good carbs and, lots of fruits and vegetables. It doesn't have to be boring, you don't even have to reduce your total calories a lot. In fact as you move on you may find that you have to increase your calories to sustain the muscle that you are building.

The third is cardio. Now everybody has an impression of cardio of standing on a treadmill and running for three hours. Nothing could be further from the truth. A good 20 minute cardio workout could be walking fast for 20 minutes or a light jog, swimming, biking or you could use a treadmill or stair stepper machine.

The cardio doesn't have to be boring you can shake it up and vary it based on weather or your preference for that day. 

The fourth is lifting weights. This is where you can gain the muscle you  desire and increase your metabolism. 

When it comes to lifting weights you don't need to start with heavy weights and try to impress your friends with how much you can lift. In fact that's the worst thing you can do. What you need to do is to lift a comfortable amount of weight that you can do  three sets of 8 to 12 reps. 

You can increase the weight when you are comfortable with it and not straining to do the exercises.

I want to tell you that you can answer the question how can I gain muscle by following a plan that will get you there is painlessly and quickly as possible. But if you don't have a strong enough why you want to gain muscle it will be difficult to succeed. 

So make sure before you begin a system you have a strong enough "why" to sustain your effort to succeed. Write down the whys and keep it on a piece of paper and keep it in you wallet.