Health & Fitness

5 Ways To Help You Lose Fat Fast And Gain More Muscle

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If you’ve always thought that burning fat and building muscle at the same time is a tricky proposition, then understanding body recomposition maybe the first step towards losing fat fast and gaining more muscle.  

Contrary to popular opinion, building muscle and losing body fat go hand in hand. It can be easily achieved when you focus on your overall health and well-being. To do so, you have to focus on body recomposition.  

Body recomposition refers to changing the body’s ratio of fat to lean muscle, thus losing fat and gaining muscle simultaneously. To do this, you’ve to ensure to take enough calories to maintain muscle tissues and choose certain nutritional foods that help you tap into your body’s stored fat instead of muscle tissues. Along with nutrition, you have to focus on resistance training and high-intensity cardio for the best results.  

In this article, we’ll discuss five ways to help you lose fat fast and gain more muscle.  

  • Increase Your Protein Consumption 

Increasing daily protein intake ensures that your muscle tissues don’t break down easily. Amino acids are a crucial factor for creating muscle tissue; when there’s enough amino acid in the system, the body doesn’t need to break down muscle tissues to get them. Thus, dietary protein must be an essential part of your diet if you want to lose fat and gain muscle.  

Protein is very important if you want to increase muscle mass. You must make sure to consume enough protein in your diet, and that you do it the right way. If eating too much protein doesn’t seem feasible, then an easy way to get enough protein in your diet is through good quality protein supplements like Radarine Max.

You can choose between whey protein or soy protein. If you’re trying to gain muscle, then the most important thing to do is to make sure to get enough protein in your diet so that your body can properly fuel itself. It’ll also help increase your muscle mass while losing fat quickly.  

  • Eat Good Fats  

One of the biggest problems with diets is that they often require removing fats almost completely from your diet. While this may help you lose weight quickly, it often leads to several issues like hair loss, brittle nails, and dull skin.  

It’s a known fact that fat plays a crucial role in maintaining optimal cell structure and stable hormonal levels. Thus, eating good fats not only helps with muscle building but also keeps you feeling full for a longer period. Eating foods rich in omega-3 like salmon can help increase muscle gain and aid to weight loss.  

Foods like olive oil, avocado, flaxseed, coconut oil, and egg yolks are excellent sources of good fat.  

  • Try Interval Training 

While cardio may be one of the best ways to burn calories, steady-state cardio isn’t ideal for fat loss. Since doing cardio for long can put you on a calorie deficit that often leads to muscle loss, it can defeat the purpose of fat loss and muscle gain.

Instead, high-intensity interval training or HIIT is the best way to burn fat and keep lean muscle. Interval training helps you get fit faster and also improves your body’s metabolism. Short sprints or HIIT exercises like burpees, push-ups, and tuck ups are ideal for preserving muscle mass and using fat stores for fuel. This leads to fat loss and retaining muscle mass. 

High-intensity interval training is often used by people who want to lose weight holistically, without losing muscle mass. It’s a combination of aerobic and anaerobic workouts with alternating sets of fast and slow exercises. In essence, you work out fast but the goal is to build up your stamina to keep working at high levels of intensity. These exercises increase your metabolic rate while also increasing the rate at which your body burns fat. By doing these exercises regularly, your body will be burning fat even though it’s not exercising. 

If you’re interested in getting more benefits from interval training, then you should check out this method. In the future, you may even want to combine interval training with strength training if you need help keeping your muscle tone. You’ll find that you don’t just lose weight faster, but you’ll feel more energized as well. 

  • Combine HIIT with Strength Training  

While HIIT is ideal to burn fat fast, when you combine it with weights or strength training, you maximize the benefits of your exercise routine like fat loss, improved heart health, and increased lean muscle.  

HIIT aims to increase the heart rate so that the body can switch to an anaerobic state that leads to burning fat. When you combine HIIT with compound movements like lunges, deadlifts, and push-ups, it results in fat loss, muscle gain, and helps build your core strength, too. HIIT combined with strength training not only burns fat while you’re working out but continues it during post-workout, too.  

  • Rest  

If you’re aiming to lose fat fast and gain muscle, then sleep is essential. Getting proper rest isn’t just essential for your energy levels but your body needs rest to repair and recover efficiently after a workout session. Sleep deprivation can have several adverse effects on your health and increase your appetite, thus, leading to high-calorie intake. Poor sleep can also impact your metabolism negatively and cause insulin resistance. All of these factors play a crucial role in weight gain. 


While losing fat, and gaining muscle simultaneously may seem difficult, it can be achieved by focusing on nutrition and exercise. For nutrition, it’s essential to increase your protein intake, cut down on carbs, eat good fats, and restrict your calories. This doesn’t just help you lose fat fast but also ensure that you maintain lean muscle.  

Make sure to combine your diet with a regular exercise regimen. While HIIT by itself has several health benefits and great for fat loss, when you combine it with strength training, you can maximize fat loss and efficiently maintain muscle.  

Finally, all this effort will only bear fruit if you give your body enough time to rest so that it can repair and recover optimally.





Welcome to the Night Helper Blog. The Night Helper Blog was created in 2008. Since then we have been blessed to partner with many well-known Brands like Best Buy, Fisher Price, Toys "R" US., Hasbro, Disney, Teleflora, ClearCorrect, Radio Shack, VTech, KIA Motor, MAZDA and many other great brands. We have three awesome children, plus four adorable very active grandkids. From time to time they too are contributors to the Night Helper Blog. We enjoy reading, listening to music, entertaining, travel, movies, and of course blogging.

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