How to Lose Weight and Gain Muscle in 30 Days

There are tons of reasons to work out, and one of the most important ones is to improve one’s health.

The rest like gaining muscles and making yourself look and feel better is just bonus points.

Many people these days have set their minds to accomplish several goals at once, and fortunately, they typically go hand in hand.

However, losing fat and gaining muscle, it can be a struggle.

That’s because when you want to lose weight, it means you’re getting rid of some of your body’s mass.

Meanwhile, when you want to gain muscles, you need to do the opposite and build up your body.

No wonder people like you are confused, huh?

Well, surprise, you can truly add muscle mass AND lose weight all the same in 30 days.

To start, you need to follow some tips, like reducing calorie intake for your weight loss goal and eat more carbs for muscle building.

And we will be delving more on those next so keep watching.

I know, it feels all so contradictory, but trust me, it’ll make sense as the video progresses.

The takeaway: You will be focusing on both goals but not at the same time.

This means you will be alternating between reduced-calorie fat loss training and higher-calorie mass-oriented training.

Weight loss
Instruction: For 5 days, you will target your training and nutrition towards fat loss.

Afterward, your metabolism will get accustomed to the program.

1. Reduce calories
Cutting back your caloric intake promotes fat burning.

2. Reduce rest periods
Lessen the rest periods between sets in your weight training to boost your metabolism and workload intensity

3. Increase training volume
Perform more sets for each body part.

4. Don’t over-exercise
Don’t push yourself to muscular failure, as it can be too stressful to your muscles

5. Include HIIT
Incorporate cardio training, ideally HIIT for better results and to achieve a metabolism boost.

6. Follow a low-carb diet
A low-carb diet will maximize your efforts.

It’s also especially helpful when you switch to building your muscles.

Muscle building

Instruction: For the next 5 days, you will be aiming your training and nutrition on muscle building.

Afterward, your metabolism will be cranking along, gladly developing muscle.

1. Increase calorie and protein intake
Promote gains in muscle mass by increasing your caloric and protein intake.

2. Increase rest periods
Increase rest periods in between sets for more recovery time and to increase the strength in your sets.

3. Decrease training volume
Perform lesser sets but with greater intensity.

This is the time where you can push your muscles to the limit.

4. Remove cardio
Don’t do any cardio training to maximize muscle gain as this will only burn calories that are crucial for the muscle-building process.

5. Eat lots of carbs

Unlike the fat loss program, this time, you need more carbs to get the energy you need and promote insulin release.

Insulin helps shuttle protein and other nutrients into the muscles, which will help with building.

6. Eat quality foods
Eating a lot is important, but make sure to eat healthily.

No junk foods.

Quality foods are what you need to gain much muscle without adding too much fat.

Switching for 30 days

Since your body is used to having more food and your metabolism is still working fast, switching to fat-loss training at this time will immediately result in your body burning far more fat than if you were using a conventional fat-loss program.

In a month or 30 days, complete 3 rounds of this training.

Do you think you can do it? Sure, you can.

Let us know what you think about this video.

Just comment below!