How to Build Muscle and Lose Fat on a Diet

Both building muscle and losing fat require having a focused routine. Luckily a key aspect to both building muscle and losing is having a high intake of protein. Protein forms the building blocks of the body from the skin and bones to the muscles themselves, and it forms a key element in muscle repair and recovery after exercise. Protein actually keeps the body feeling full, which helps a person on a diet curb cravings for foods. Having a solid exercise routine and a healthy diet will also help with losing fat and building muscle.

Things You'll Need

• Weights
• Protein shakes

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Instructions

Steps

• 1

  Consume 1 g of protein for every pound of body weight. Protein helps you to feel full for longer and encourages muscle recovery and development.

• 2

  Supplement snacks or one meal a day with a protein shake. Choose a shake that has vitamins to make sure you are still getting essential nutrients. Drink a shake within half an hour of exercise to assist in muscle repair and recovery.

• 3

  Do three muscle training workouts a week that include lifting weights, sit ups and push ups. Be sure to do some form of cardiovascular activity, such as walking, bike riding, aerobics classes or jogging, for half an hour to 45 minutes, three to five times a week.

• 4

  Eat six smaller meals a day instead of three main meals. After breakfast, eat approximately every 2 hours, making sure that the main meals are smaller and the snacks consist of fruit, vegetables, nuts or a protein shake.

• 5

  Drink 8 to 12 glasses of water a day. This will flush toxins from your body and organs, helping to keep you hydrated and eliminating waste from your body.