How to Lose Weight Fast and Build Muscle

By admin On November 19, 2009 Under Blog

Ok heres how to lose weight fast! i personally lost 5 stone in 13 weeks no sales pitch just straight to the point on how to lose weight fast.

DIET! diet is 70% of all training wether your building muscle or losing weight. With out the correct diet it is nearly pointless going to the gym.

My diet:

6.00am
30g Porridge made with water (no sugar or anything else) + Protein Shake

10.00am 4 hard boiled eggs

1:00pm 3/4 cup of cooked brown rice OR brown pitta bread + approx 200g of skinless chicken breast OR 150g extra lean red meat OR tin of tuna in water + reasonable amount of salad or vegatables (no dressing)

3.30pm Apple + Protein Shake

Gym

Post Gym: Imediately after workout Protein shake

Dinner approx 45 mins after training same as lunch

Suggestions for lunch/dinner:
Stirfry,extra lean beef mince with chopped tomatoes onions and reasonable amount of herbs and spices.
Herbs and spices within reason are ok

Drink approx 4 litres of water per day

1 bottle per day of diet coke or other zero or diet drink is

I also recommend taking vitamin supplements including calcium.

Training/workout plan i used:

Gym 7 days per week(essential to maintain muscle while losing weight fast)

all 7 days need 30-45mins of aerobic workout
i.e Brisk walk on an incline, slow jog,bicycle,cross trainer etc
4-5 days weight lifting

You really have got to do the weight lifting plan it will 1. increase your weight loss 2.and most importantly stop your body from breaking down muscle on this strict diet

See bottom of page for link to workout plan

I can absolutely guarantee that if you stick to this diet and plan you will lose weight at least 4 pounds per week!! i personally went from 20st 13lbs to 15st12lbs in 13 weeks and gained 10-20% strength.

Link to work out plan