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Losing weight is one thing. Gaining muscle is another. Or so goes the general thought. But if the two come together as one goal the journey can soar to new heights where it becomes possible to lose fat AND gain muscle fast!                       

Just ask Rod. He made that discovery this past year and lost over 100 pounds while gaining muscle mass and definition. Sure not everyone has 100 pounds to lose nor may they have a goal to have a body builder physique. That is okay. The principles still apply, they still work and they will collectively result in your ultimate health and wellness. 1 pound, 100…lean, toned muscle or ripped bulk. The principles work.


So here are 7 proven steps to successfully lose weight and gain muscle that Rod discovered and applied:

Know Why

Why does that goal even exists…the goal to lose weight and gain muscle? Is it for health and wellness? Is it to better care for family? Is it for a sense of self and worth? Is it simply physical appearance? Is it healing from illness and disease? Think about it carefully. Rod did.

When he saw himself in wedding photos, he had a revelation moment and very quickly understood his WHY and that became his first empowering motivation.

Knowing “why” is absolutely essential and it leads to the next step!

Set a Goal

This is the next thing Rod knew he had to do. Determine what the destination is… that is the actual goal! Weight loss- how many pounds? Fitness- what style and what physique is desired? And be intentional about achieving it. That means having a plan. Without an intentional plan , Rod knew that any goal to lose weight and gain muscle is but a dream that will vanish into thin air.

Drink Up!

Water that is! Very few people drink enough water in the course of a day…that certainly included Rod. In fact, he was mistaking his thirst as hunger. This is extremely common but by drinking plenty, up to a gallon a day, that misleading desire to eat is reduced, calories are cut, weight is lost, overall body function improves and soon the goals are all the closer to reality…a reality that Rod discovered very quickly.

Eat 5-6 Small Meals A Day

That may sound like a lot if the goal is weight loss but as Rod discovered, it is fuel for the furnace that empowers success in the quest to lose weight and gain muscle. Breakfast, snack, lunch, snack, dinner and – and don’t faint- a late evening/bedtime protein snack.

As Rod realized, eating only once or twice a day pushes the body into starvation mode so then every bite consumed is kept for later use. That means weight gain! But eating frequently keeps the blood sugar stable, reduces cravings and gives the body a steady, reliable source of fuel and allows those fat reserves to be tapped during activities like a workout.

The key in eating 5-6 small meals a day to lose weight and gain muscle, is to make sure each meal is balanced with lean plant based proteins, lots of fresh fruits and vegetables, a small serving of a complex carb and a quality fat source. And as Rod would tell you, always, always, always eat protein with any carb!

Engage in Cardio Activity 3-4 Times A Week

There are many forms of cardio for weight loss but in general terms, get the body moving in a manner that gets the blood pumping, the heart pounding, the sweat pouring and keep it up for 20-45 minutes, 3-4 times a week. And make it count. As Rod discovered on his journey, looking good, remaining composed and collected is not where results are found. He got in there and trained like a beast for 45 minutes…he made it count!

Resistance Training 3-4 Times A Week

Cardio is great for weight loss but resistance training is a crucial element not to be dismissed…not even by women. It builds muscle and muscle burns fat 24/7. That means gaining muscle, not just body builder bulk, ignites the fat burning potential.

Rod hit the gym 3-4 times a week for 30-45 minutes of resistance training which soon became his passion. He made it count and watched the fat melt away.

Add 15-minutes of Cardio to the End of Weight Training Sessions

This is a little trick that Rod discovered and applied along the way. Take it up a notch and add 15 minutes of high intensity cardio to the end of the weight training workout. Studies show that by doing this a 19% gain is experienced in muscle development. That is a short, sweet and brilliant way to reach those lose weight and gain muscle goals. 15 minutes! He did it and he reached his goals!

7 proven principles discovered and applied by Rod in his journey to a 100 pound weight loss…a man on a mission to lose weight and gain muscle…a man who succeeded! Powerful, effective! So take the reins of life and make those goals a reality!

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twitter_picCarl Mason- Liebenberg is a Wellness and Weight Loss Specialist, Author, Fitness Coach, and a Leader in Creating a Lifestyle of Wellness. His passion is for those who suffer from poor nutrition, related illnesses, addictions and overweight conditions; with a specific focus on women. He has recently launched the Ultimate 30 Day Body Reset to help you to obtain authentic wellness.

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