what can i do to lose fat and build muscle?!

Best Answer - Chosen by Voters

zag for 3 days and zig for 2 - keep the cardio low intensity BEFORE breakfast to target JUST fat -
decrease the complex carb grams - to 50 grams per day of fibrous green veg , 200 in protein grams,BUT take 3 tablespoons of MCT oil with 3 meals( out of the 6 in total for the day) to offset any catabolism, keep the total calories around 500 e/d BELOW your maintenance level for the 3 days zag and now the 2 day zig,your BMR is just about to drop indicating that LBM is going to be lost so to stop this AND create anabolism you eat 500 - 1000 ABOVE your maintenance level by increasing complex carbs starchy( oats in water 500 grams) protein( still 200 grams) then return back to the 3 day cut again for the repeat sequence + workout 4 times per week - hard/heavy sets done to complete failure
with these deficit and surplus calorie days your fat will decrease and then your BMR will increase AFTER the glycogen / insulin effect stating that muscle growth HAS taken place....

my girlfriends cat...

You shouldn't reduce your daily intake of calories but to separate it into 6 small meals and drink plenty of water (Try to consume also many proteins and try to reduce your carbs intake). Also you should train with weights at least 3 times a week (for muscle mass & losing fat) and do some cardio (for losing fat).

I would suggest the Fat X Program from the Fat X 101 site. The fat burning workout videos are free and the diet is pretty simple and easy to follow. It's been helping me lose fat, inches, and I can tell my body is way more toned. Good luck.

Although there are many different ways to tackle the problem, these are the two methods that I think work best for most people.

1. The Sawtooth Method
Method one involves gaining muscle or losing fat until you hit a predetermined body fat percentage. I call it The Sawtooth Method.

Let's say that you start out at 10% body fat and follow one of the step-by-step muscle-building exercise routines described in The Maximum Muscle Plan. In this case, you might decide to bulk up until you reach 12%. Then, you switch gears and follow Fight Fat and Win 2.0 until you're back down to 10%.

If fat loss is a priority, you can take the opposite approach and start by losing fat until you're down to 7-8% body fat. Then, you change focus and start gaining weight until you're at 10% again.

This type of eating produces a "sawtooth" pattern of weight gain and weight loss (hence the name), with the result that you end up with more muscle and less fat after several cycles.

If you don't have access to a reliable method of measuring changes in body composition, you can just use changes in weight instead. I'll also employ a number of more subjective (but, in my opinion, still extremely useful) ways to gauge my progress.

For instance, I know that it's time to start losing fat when my lower abs become hidden under a layer of fat and I can't see them clearly. Conversely, when I start to feel irritable, tired and de-motivated on a regular basis (which usually happens after an extended period of dieting), and I'm happy with the way I look in the mirror, then I decide to focus on gaining weight and building muscle.

2. The Bracketing Method
The Bracketing Method involves cycling your carbohydrate and calorie intake over the course of the week based on the type of training you're doing.

Let's say you train with weights three days a week. On non weight-training days, you consume a basic "fat-burning" diet.

On the days you train with weights, follow the same diet but bracket your workout with additional carbohydrate. Although this will lead to a slower rate of weight gain than the traditional "bulking" approach to gaining size, there’s far less risk of gaining fat along with the muscle.

Like The Sawtooth Method, you can adjust the program depending on whether you want to emphasize fat loss or muscle gain. For example, this 4-day routine involves training with weights (or any form of resistance) on Monday, Tuesday, Thursday, and Friday. It's set up with an emphasis on muscle growth.

Monday: Lower Body
Tuesday: Upper Body
Wednesday: Off
Thursday: Lower Body
Friday: Upper Body
Saturday: Off
Sunday: Off

This 6-day program, on the other hand, is designed with fat loss as the main emphasis. Only the Monday and Thursday workouts are bracketed with extra carbohydrate.

Monday: Whole Body
Tuesday: Cardio
Wednesday: Cardio
Thursday: Whole Body
Friday: Cardio
Saturday: Cardio
Sunday: Off

The bottom line is that you can lose fat and gain muscle at the same time.
But unless you're an overweight beginner, returning to exercise after a layoff, very genetically gifted or using drugs, you're not going to be able to do both at anything approaching the same rate.

In other words, it's far more realistic to lose 10 pounds of fat while gaining a pound or two of muscle, or to gain five pounds of muscle while adding a couple of pounds of fat. Losing 10 pounds of fat at the same time as replacing it with 10 pounds of muscle is the exception and not the rule.

Bad plan.

If you're wanting to lose weight you need to keep your metabolism up and by rarely eating that's only going to make it reciprocally plummet.

Instead of cutting out food completely, try adding 6 smaller healthy meals a day rather than three bulky meals that allow for cravings for snacks and hunger to creep up on you. Not only will that help your metabolism stay as high as possible to help you lose as much weight as possible, but it will regulate your insulin levels and ultimately just make your body healthier altogether.

If you want to lose weight, you can't just solely depend on a reduction of caloric intake to help you especially if you're wanting to build muscle - you need to find some sort of execise to coincide with that.

I started running and lost quite a bit of weight along with minor changes to my diet plan (eating six small meals) and cutting out foods with excessive amounts of fat or are fried. Keep in mind that processed foods are filled with preservatives that elongate shelf life, but decrease human life.

Also, if you cut out sodas or sugary drinks (if you drink them) it will remarkably aid you in losing weight. Another thing people think when losing weight is that the only thing they should be drinking is water and don't fall for that.

While you need to make sure you're taking in enough water to keep hydrated you can still drink iced tea, 100% juices such as grapefruit juice (which I recommend you Google because grapefruit is ridiculously helpful in losing weight), and one of the best post-workout drinks for your body is chocolate milk (another thing you should Google, because it seems odd, but is very true!).

Try jogging around the block, of course at first it will be painful and seem as if you're not good enough but if you persistently work to get better, you will lose the weight and gain muscle.

Best of luck.