Gain Muscle, Lose Fat
Those looking to lose fat and gain muscle will want to change their diet and exercise habits, and possibly their sleeping habits as well. In order to lose weight, your body has to burn more calories than you are eating.
Exercise to Lose Weight
Very overweight people will need to start by doing some form of aerobic exercise. Do it for the longest amount of time that you are able to, and do it a couple of times a day. It will get your metabolism up for a while, which will help you lose weight. Once you get down to a more manageable weight and are able to do aerobic exercise, like jogging, at around 2 minutes without stopping, then you are ready to start gaining muscle.
Exercise to Gain Muscle
Once you get your fat level down to slightly overweight or are able to do 2 minutes of jogging without stopping, then you can start your muscle gaining exercise. For this, you will want to do low reps with close to the highest weight that you are able to muster. Do this a couple of times, stopping to rest for about five minutes in between each time. This will give you good muscle gains. The fat you have will be turning into muscle.
Diet For Losing Weight and Gaining Muscle
In order to lose weight, you will need to cut back on saturated fat like what is in animal meat, sugar, and empty calories and carbs. Eat more nuts, like peanut butter and you will help your heart out as well as help gain muscle. Try to keep your calorie count fairly low. Try eating foods like celery that will fill you up, but not add many calories. This will give you a great boost in losing the weight. Once you have close to a healthy Body Mass Index, you will be able to move into the gaining muscle phase of the Lose Fat, Gain Muscle plan.
This will help you to be happy with your weight and body in general as well as raise your self esteem. You will need to continue to jog and lift weights at least once or twice a week in order to maintain your new figure. This will also keep you in shape, lower stress, and increase happiness.