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How to lose fat and build muscle fast


Fitness expert, Matt Ibbs of the Liverpool Personal Training Studio shows that bettermuscle definition, weight loss and a healthy outlook is an enjoyable choice not achore.

Matt says

  • To lose weight and improve muscle definition follow a high protein, high fat, lowcarb diet.
  • Cut out toxic foods like pasta and breads and go for sweet potato and greenvegetables. Put good fats in your diet such as eggs, coconuts and avocado and focusyour protein input on chicken, white fish and a little salmon.
  • As a guide, multiply your weight in pounds by ten and minus it by 650-750 (thatsonly for the men) to arrive at a number of calories that will promote weight loss.Those calories should be split 20% carbs, 35% fat, 45% protein.
  • Muscle burns calories, so the more muscle you build the more calories you burn.I recommend splitting the body over 4 days: day 1 legs, day 2 chest and back, day 3shoulders and arms, day 4 torso.
  • Exercise is best done in sets with repetitions and rests. A cardio example is tosprint flat out for one minute and have a two minute rest and repeat 10 to 15 times.
  • Endless crunches and leg lifts are less useful than resistance exercises in the gymsuch as hanging raises, cable crunches or the wood chop where you bring yourhand across your body to two oclock on the cable machine.
  • YOU CANT OUT TRAIN A BAD DIET. Take time to find the right foods that work foryou. Tweet Matt @mattibbs