How to lose fat gain muscle is a journey many people are perpetually on. Thankfully, the “secrets” to achieve such goals are not as tough as most are led to believe.
There are two goals most people look for when they work out: they want to lose fat and gain muscle. The common error people make is they assume that you need to perform separate exercises in order to lose fat gain muscle. Well, you can do separate exercises that isolate each of these separate goals. However, most exercises achieve both goals although they may not be equally distributed.
How so? Well, imagine riding a stationary bicycle for 30 minutes every day of the week. This would be a great way to gain muscle and lose fat. Now, most people will agree that such an exercise program will yield fat loss but they may not see the way it builds muscle. Honestly, riding a stationary bike will not yield muscle mass building. But, it will definitely help develop lean and defined muscles in the legs and lower back. After all, you need to engage these muscles in order to ride the bicycle!
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Conversely, you can lose fat and gain muscle when you lift heavy weights. Even if you perform a strength building workout such as lifting only 2 – 3 reps of extremely heavy weight, you will lose fat. Why is this so? Muscles require calories for a number of purposes. In order to grow, muscles must metabolize calories. In order to repair themselves after a hard workout, muscles will need to metabolize calories. In order to maintain their current size and shape, muscles need to metabolize calories. Do you notice a trend here? Muscles need calories and that means muscles burn them.
The common error people make when lifting weights to burn fat is that they eat a horrible diet. Muscles burn calories but they do not burn them at a rate anywhere near a high intensity cardio program. If you are not eating a decent diet, you will never say “I gain muscle and lose fat.” Sure, you will gain muscle but you won’t see any fat disappear.
Conversely, a common mistake people venturing into cardio programs is they eat a horrible diet and then workout aerobically to burn off the calories. This will work in terms of the ability 
to eliminate the bad diet. However, you will not get to the stored fat since most of the metabolic function of the body is going to eliminate empty calories. And even if you develop muscle mass it will be tough to see it when you have a lot of stored fat. (Or even a small amount of it) So, here is some advice, a good lose fat gain muscle diet goes a long way towards achieving your goals.
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