Best Ways to Loose Belly Fat and Gain Muscle?

Many people think it’s impossible to lose weight and build muscle at the same time but it is possible with the right nutrition and workout plan. If you can follow given instructions with determination i'm sure you  can achieve your dream goal but remember No Pain No Gain. So here are the Best Ways to Loose Belly Fat and Gain Muscle with proper WorkoutPplan and Diet to be Followed.

Best Ways to Loose Fat

To prove that you can lose weight and build muscle, Scientist from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.

And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like interval body-weight workouts, that you can do in the comfort of your own home.

Here are a few simple steps:
  1. Eat 1 to 1.5 grams of protein per pound of body-weight.
  2. Keep you carbs low. Consume 0.5 grams of carbohydrates per pound of body-weight on non training days and 1 gram of carbohydrates per pound of body-weight on training days.
  3. Drink plenty of water to stay hydrated.
  4. Get plenty of fiber for proper digestion
  5. Get plenty of rest for recovery (7–8 hours of sleep)
  6. Combine a strength training program with a hypertrophy based training program.
  7. That’s all you have to do. Nutrition is going to be key to lose the belly fat while gaining muscle.

Teens can lose their belly fat by being more active. A 2013 study published in the American Journal of Physiology, Endocrinology and Metabolism found that teens could lose belly fat with 60 minutes of aerobic exercise three days a week. Beneficial activities include walking briskly, riding a bike or taking an aerobics class.

Along with the home exercises you will need to follow a caloric deficit diet in order to lose 20kg in 4 months.

If you follow a normal clean eating diet along with 30 mins to 1 hour home based exercises then you are very likely to lose 2 to 3kg per month. However, if you follow a customized caloric deficit diet along with home based HIIT cardio (There are certain exercises which burns good amount of calories in short period of time) for an hour daily then you will lose more than 5kg in a month.