How to Lose Weight Fast & Gain Muscle for Men

If you are a male trying to rapidly lose weight and gain muscle tissue, you will have to adjust your lifestyle. A healthy diet and regular exercise routine will have to be implemented. Crash diets, which drastically reduce your caloric intake, will temporarily make you lose a lot of weight. This weight is not coming from fat, but from muscle tissue and water. To avoid losing muscle mass and to reduce body fat, a more gradual approach to weight loss is required.

Instructions

1

Clean up your diet. Eliminate sugary, fried, fatty and processed foods that have a low nutritional value. Replace fatty meats such as pork and beef with leaner protein alternatives such as turkey, chicken and fish. Avoid eating simple carbohydrates, such as white bread and white rice, because they cause blood sugar spikes and digest rapidly, only to leave you hungry again. Consume carbohydrates from complex, slow-digesting sources such as brown rice, whole-grain bread and whole-wheat pasta. Look for unsaturated fat sources, such as olive and canola oil, instead of trans fats and saturated fats such as coconut oil and butter.

2

Eat six small meals spread out over the day (instead of three standards meals). Eating often provides you with constant energy and keeps your metabolism stimulated. Split your normal breakfast, lunch and dinner meals in half to create six smaller meals.

3

Get your heart rate up and increase your metabolism with cardiovascular exercise. Perform elliptical-machine training, run or walk outdoors or on the treadmill or go biking or swimming. Pick up your pace and switch to high intensity several times during your cardio because interval training burns more calories than standard, same-intensity cardio sessions. Exercise for 45 minutes, three days a week.

4

Make strength training part of your workout routine because it tones your body and increases muscle tissue, which increases your resting metabolic rate. Aim for three 45-minute sessions per week. Perform compound exercises, which target multiple muscle simultaneously, for quick results. Take on a full-body approach and include lunges, deadlifts, bench presses, pushups, dumbbell curls and squats.

5

Drink up to 5 cups of green tea daily to burn extra calories. According to the Colon Health website, "green tea revs up your metabolism" and may suppress your appetite.

6

Get a minimum of seven hours of sleep per night so your body has plenty of time to replenish and restore itself and provide you with sufficient energy for the coming day.