Read this blog to discover 6 easy strategies on “how to lose fat and build muscle”

Obesity is a disease which impacts most of our body systems. It leads to a lot of serious diseases such as diabetes , hypertension , stroke , etc.

So if someone comes to you and says that you should just love yourself even if you are obese , then that would be a load of nonsense. There are tons of articles on the internet on how to lose weight and transform to get a good physique.

But the difficult thing is that you can’t know for sure what to trust and what’s misguiding you.

That is the reason why I have come up with this blog with some tips and tricks which personally helped me lose 26 kgs of fat and put on decent muscle the way I wanted. ( to see my progress photos read the ‘about me’ section)

Keep on reading till the end to get a bonus tip (basically a hack) for your weight loss journey.

Following are the 5 ways you must follow in order to lose that stubborn belly fat and gain decent muscle.

1. A CALORIE DEFICIT

You might be familiar of the saying “Abs are made in the kitchen”. It’s as true as it can get. I’ll give you an example;

If there are 100 toffees in a jar and you have to put some and take some out everyday , while your goal is to empty that jar, so you will take 10 toffees and put 5 in the jar everyday so eventually one day the jar will be empty.

Similarly , if we burn more calories than we eat, only then we will be able to lose fat.

These days caloric measure of anything that you eat can be found on the internet even if you don’t have a kitchen weighing scale. Just add everything up and make sure it’s less than your maintenance calories.

I’m leaving a link for a maintenance calorie calculator for you guys.

2. DON’T IGNORE STRENGTH TRAINING

Doing only cardio or only strength training is not going to get you the best results. But the best way to lose fat and gain muscle is to combine the both of them.

Although going to the gym is the best option for strength training , but if you can’t go to the gym for any reason the I assure you that doing home workouts is just as efficient.

To tell you the truth, in my Indian family my parents believe in a myth that if I go to the gym, then my height growth will stop permanently.

I have done my transformation without going to the gym for even a single day! But if you can go to the gym, then it’s obviously good.

Try this great home workout !

3. SLEEP AS A SUPERPOWER

Generally you can’t really count the benefits that a good quality sleep has , but one of the biggest benefits for athletes or people who workout is that sleep helps you a lot with your muscle recovery, and as we all know, muscle recovery is the base for gaining muscle and strength.

I have personally felt this after working on my sleep cycle that I can recover faster and get better with time as an athlete

I sleep 6 -7 hours in a day but you can choose whatever work better for you.

Here’s a blog for a night routine which will help you sleep better

4. SCHEDULE THE CHEAT DAYS

As someone who has completed his weight loss transformation, I will not lie and tell you that I never had cravings.

Actually ,  the truth is these cravings were the biggest roadblocks in my transformation.

The secret to this is that if you refuse to take cheat meals at all, then some day it is inevitably going to come crashing down, so its always better to schedule a cheat meal once a week as a reward to yourself, or a whole cheat day once in 15 -20 days.

By doing this in the overall month you will be in a calorie deficit and begin to see those results.

5. ACTIVE REST DAYS

The role of rest days is to give you and your muscles time to recover after a period of training.

But it’s wrong if you do nothing and just lay on your bed the whole day and call it a rest day, not only you will waste time but if you take a rest day like that, you increase the chances of yourself giving into your urges of junk food more than you have to.

I personally do cardio and sometimes light workouts on my rest days. The important thing is to keep the workout light. Also when it comes to the question that how many rest days you should have, I’d say the most ideal is if you have 2 rest days a week and you train for 5 days.

BONUS TIP

Weight loss is only possible if you are eating in a calorie deficit and that deficit is made by controlling what you eat or burning more calories.

The ultimate hack for fat loss is if you do some extra activities which don’t feel like a workout to you but still end up burning extra calories.

If you are eating in a calorie deficit , then on top of that it widens the gap of the deficit, speeding your weight loss process without making you feel you are putting in extra effort

For example- taking a 10 – 15 minute walk after each meal that you eat while listening to songs or a podcast. Always works like a charm.

CONCLUSION

 A weight loss transformation requires determination and a lot of effort, but trust me , as someone on the other side of it…

ALL THAT EFFORT IS TOTALLY WORTH IT WHEN YOU SEE THOSE VISIBLE ABS!

All that you need to do is to follow the tips given in this blog, and you will definitely see the results.