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As with any new endeavour the first thing you need to do is figure out where you are at the moment. When trying to transform your body you need to have the following facts: Your current weight, body measurements (including your arms, legs, waist and chest) and your current body fat percentage; to find this use calipers or electric body fat scales. These will let you know you are making progress because it is quite possible you could have lost fat and gained some muscle - If you were just checking your weight there may not have been any change. Quick ideas on how to lose weight Firstly you need to stop the bad habits. This includes eating sugars/ simple carbohydrates, drinking too much alcohol and eating too much fat or calories in general. To get a rough idea how many calories you should be eating you can find a calorie calculator online and then subtract 100. This may not seem like a lot but you should aim to get the majority of your calorie deficit from your exercise. Next try to make sure you get around 60% of your calorie intact from protein. This will help prevent muscle loss whilst you're sliming down and as your body finds it harder to turn protein into fat it will also keep you trim. How to build muscle as quickly as possible For the exercise side you will want to be doing two things: Increase the calorie deficit for further fat loss which will be done through cardiovascular exercise and build muscle to get the body shape you want and increase metabolism through weight training. Rather than long drawn out cardio look at higher intensity workouts with resistance for no more than 15 to 20 mins at a time. This gets your body working harder and creates an 'afterburner' effect burning calories for hours after you finish your workout. Sprints or fartleks, circuits and interval training are all great examples. To build muscle you want to look at compound weight training exercises that work multiple muscles. Use low repetitions (between 7 and 10), low sets (1 or 2 at most) and large weights. Exercise each muscle group only once a week to allow it to repair and grow. Personally when I'm trying to build muscle I will do pulling exercises on a Sunday working my back and biceps; Leg and abs exercises on a Tuesday and finally push exercises on Thursday working my chest and triceps. Depending on my schedule I'll either fit the cardio sessions in after the weight training or do it on alternate days Following these simple steps I managed to drop over 14 pounds of excess body fat and gain 10 pounds of muscle within a few months. My friends have noticed a difference not only in the way I look but I've also got back a lot of the confidence I'd gradually lost as my waist line increased Author: Tony Charles Tony Charles is the lead contributor and consultant for http://www.learntobuildmuscle.com having spent years researching muscle and strength building techniques through to nutrition and beyond. View Count: 178
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