How to Lose Inches and Gain Weight

Losing inches, also known as fat loss, and gaining weight, also known as mass building, can be done hand in hand. It all comes down to learning and maintaining the proper balance between exercise and nutrition. By monitoring your diet and taking in the right kinds and right amount of food, and focusing on doing the right kind of exercises, you will easily be able to lose fat and lose inches while putting on mass in the form of muscle.

Things You'll Need

• Gym or exercise equipment
• Scale
• Measuring tape

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Instructions

• 1

  Eat the right foods. Stick to lean proteins such as chicken breast, fish, lean beef, and leaner cuts of pork. Eat whole grains such as oatmeal, brown rice, and quinoa, plenty of fruits and vegetables, and healthy fats such as avocados, raw almonds and olive oil.Remove from your diet all processed sugars, refined grains, processed foods and any other foods that have excess fats and sugars.

• 2

  Eat more. In order to gain weight in the form of muscle mass, you need to double your portions and eat five or six meals per day. Double all of your servings so that you are eating twice as much protein, twice as many complex carbs and twice as many fruits and vegetables. This will ensure that you exceed your caloric needs so that you gain muscle mass.

• 3

  Lift heavy. In order to build mass, you need to be performing eight to 12 reps of every set of exercises you are doing at the maximum weight you can lift. Your muscles should reach the point of failure somewhere between the eighth and 12th repetition; this will ensure that you are working in the muscle-building zone.

• 4

  Do cardio. Along with resistance training, you need to incorporate cardio into your workouts. Instead of performing steady-state cardio in which you maintain a constant speed or resistance level over the course of 45 minutes to an hour, perform high-intensity interval training. This is where you work at your maximum for 20 to 60 seconds and then rest for 10 to 30 seconds for a total of 30 minutes. This type of cardio will allow you to lose fat while maintaining your muscle gains.

• 5

  Track your progress. Along with weighing yourself at the same time of day on the same day of the week each week, measure your chest, waist and hips and record the changes to make sure that you are losing inches while gaining weight.