This video provides how to lose weight successfully and stiffen the resulting loose fat on your arms, belly, thighs etc to give you a firmer and youthful look.

1. How To Lose Weight And Gain Muscle

2. If you have been told how to lose weight and gain muscle is an herculian
task or impracticable, this video provides 5 practical steps you can take
to gain muscle while you are losing weight.

3. 1. Eat More Protein At Every
Meal

4. A review published in
Sports Medicine
recommends:
Consuming between 2.3
to 3.1 grams of protein
per kilogram of your
bodyweight (1.09 to 1.41
grams of protein per
pound of your
bodyweight).

5. As a general rule, aim to
include at least 25 to 30
grams of protein in every
meal – and even slightly
more if you are
vegetarian or vegan.

6. 2. Lose Weight Slowly

7. Drastic drops in weight
tend to be the result of
losing not just fat, but
also muscle.
Therefore, do not try to
lose as much weight as
quickly as possible; lose
weight slowly.

8. Lose no more than 1 to 2
pounds per week.

9. Reducing your caloric
intake by 500 calories per
day is a good place to
start.

10. 3.
Do Strength Training At Least
Three Times Per Week

11. Include at least two days
of weight training a week
in order to maintain
existing muscle mass and
three or more times a
week to build muscle.

12. Focus on fitting in these
workouts first and then
you can start to think
about adding the right
cardio workouts to your
routine.

13. 4.
Keep Your Cardio Workouts
Short and Sweet

14. To lose the most weight
and gain muscle out of
your cardiovascular
workouts, it's best to
focus on high-intensity
interval exercises,
such as:

15. Repeated sprints on the treadmill, elliptical or bike.
These workouts will burn fat while building muscle, whereas low to moderate-
intensity steady-state cardio, burns both muscle and fat.

16. 5.
Give Your Muscles A Break And
Be Patient

17. "Muscles need rest to
grow.".
When it comes to
building muscle, doing
more than your body can
take is not necessary.
How much break?

18. For instance, if you
perform an intense
lower-body strength
routine on Monday, wait
until at least Wednesday
to target your lower body
again.
You can always perform
upper-body lifts on
Tuesday.

19. Then, every week,
schedule at least one to
two days of full rest from
your structured exercise.

20. Be Patient:
As you get closer to your
goal, expect to see more
subtle changes in
your weight and muscle
levels, and don't get
discouraged.

22. If you'd like to learn more or join an organized, stress-free & successful program
helping thousands lose weight now, click the link below this video Or
Copy & paste the link here to your browser:
http://89efb0p8syeskk8du4vmc2vs8f.hop.clickbank.net/