To lose weight and gain muscle, replace unhealthy process foods, like packaged chips and frozen dinners, with foods that are high in protein, like lean beef, chicken, and eggs. you should also try to do cardio exercises, like running and biking, 4 days a week for 30 minutes at a time, which will help you burn calories.. 11 ways to build muscle and lose fat faster � 11 ways to build muscle and lose fat faster. buzzfeed life interviewed two experts: if you're looking to lose weight, you have to take in. The way to lose fat without losing weight and gain muscle without gaining weight is� you don�t . sorry to disappoint you, but there�s a tiny fact that people with these goals seem to forget or just not understand in the first place..
At first, losing fat while gaining muscle appears to be an impossible task, like baking a homemade kale chip that isn't soggy. after all, the two goals are weight loss; how to lose body fat. The problem with losing muscle is that, unlike fat tissue, muscle burns calories. having less muscle means a lower resting metabolic rate, so you burn fewer calories throughout the day. losing muscle may also discourage physical activity, which is important for maintaining weight loss.. During weight loss, you want to lose the fat and keep (or even add) muscle. the best way to accomplish this is to have a small, daily calorie deficit of approximately 300 calories, add in resistance training exercises three or four times a week and perform cardiovascular exercise 150 minutes per week..