Many people believe that to lose fat and gain muscle, you need to work out so hard and long that you’d be exhausted before getting there. The truth is that you can have a ripped body without starving yourself or working out excessively.  You just need to lose fat, gain muscle the easy way, by gaining muscle mass through proper eating and working out using the best technique over a period of time.  It’s really possible to lose fat, gain muscle fairly quickly if your diet has the right amount of protein and carbs in it and if you work out using most, if not all, of your muscle groups on a regular basis.

You may be asking yourself, how quickly can this happen?  Progress on the ability to lose fat and gain muscle happens differently depending on the person.  There are some subtle differences in the way that different people burn up calories or hang onto fat.  There are basic differences, too, in how much muscle you can build up over time.

There is, in fact, genetic variability in how someone can lose fat, gain muscle.  Some can do it quite quickly while others need to put forth a bit more effort to change the way their body looks.  You can’t really practically get around something like that.  You lose fat and gain muscle depending on how well your past ancestors were able to do that.

Even so, just about anybody should be able to have a ripped and toned body, regardless of their genetics.  It just takes a bit of practice and discipline and the time frame may be longer than other men.  If you take the extra time and practice, you will be able to lose fat, gain muscle just like the next guy.

Let’s take a look at a few rough guidelines that will allow you to lose fat, gain muscle without much difficulty.  In keeping with the idea that genetics play a role in your fat losing capabilities, you need to plan to work out at least five times per week for a total of two hours a day—or however long it takes you to get through the various muscle groups. You need to plan your diet so that the protein content is high, as much as 300 g of protein per day.  You need to lower your fat content in your diet in order to lose fat, gain muscle quickly.  You also need to use carbs for energy when you’re working out. You want to gain enough weight to be able to lose fat, gain muscle that goes straight to the muscles you want them to.

Remember that a pound of fat translates into 3500 calories so you need to eat an extra 3500 calories to gain a pound of pure muscle.  This is all accomplished through bodybuilding in such a way that the calories go to muscle instead of fat.  High protein is a good way to accomplish this.

Regardless of what your genetic input is, you can lose fat, gain muscle through discipline in both your workout and your eating. Both are required in order to have the best chance of gaining the weight you need to gain so you’re not the skinniest guy in the club.