Lose Fat and Gain Muscle

Everyone desires to have a beach ready body. To look good doesn’t always mean to lose fat, cut carbs and decrease weight. If you focus on the muscle gain, with appropriate amount of caloric intake, you will lose fat and gain muscle as well. You need to take care of few things to maintain the healthy mass yet lose fat. Some of the tips to lose fat and gain muscle at the same time is given below.

Tips to Lose Body Fat and Gain Muscle

Losing body fat isn’t a rocket science, go on caloric deficit and you lose fat given you have proper healthy diet. Also adding muscle needs you to go on the caloric surplus diet. Now these two facts contradict each other. But it is possible. Follow the tips below to lose fat and gain muscle at the same time.

  • Add more protein

    Depending on your metabolism, increase the protein intake in your diet. Protein synthesis is responsible for the muscle gain in the body. When you increase protein, you fuel your muscle more and help it grow. Though, don’t consume a lot of protein in same meal. It is because your body  cannot absorb a lot of protein at the same time. You will rather waste the protein that way.
    lose fat and gain muscle

  • Limit Carbs

    Limit the carbs intake in your diet. Carbohydrate is responsible to fuel your body with energy. In absence of carbs, your body will seek for energy from other sources. Fat is the energy storage of our body. So, without carbs to fuel your body, fat will be the next source. Have carbs about 2 hours from the workout and right after the workout. Add high-fiber vegetables as it will keep your energy in check.

  • Train for muscle gain not fat loss

    If you want to add size and are training to lose weight, how will you gain muscle. Proper training with proper diet is key to ideal body. Train to add muscle. Do heavy lifts, focus on compound heavy movements like squat, deadlift, bench press, shoulder press and others.  Focus on increasing weight. Eventually, you will replace fat with lean muscle.

  • Enjoy Healthy Fats

    Many of us, due to ignorance, stay away from fat thinking it might add to the body. For your information, good fat is essential for body to maintain the hormonal level and cell structure. Fats do make you feel full, cutting down your hunger. Cutting down on fat extensively will have adverse effect in your body like losing hair, finger nail, skin etc. Some examples of healthy fats are salmon, egg yolks, flax seed, chia seeds etc.

  • Use Cardio to Burn Fat

    Perform HIIT to burn off fat not calories. While we are on fat loss program, we tend to perform excessive cardio to burn off the extra calories to support fat loss. Avoid lengthy cardio sessions and perform HIIT instead just to hit that suitable heart rate and promote fat loss. Lengthy sessions will fatigue you faster and not help much in muscle gain.


Fitness is all about dedication, technique and continuity. Have patience, give program some time to take effect and get result. These are few tips to lose fat and gain muscle at the same time. Adopt these tips in your lifestyle and you will not have to continuously switch between workout routine very often.



Biceps Workout at Home

The most desired and visible part in a human body is biceps. If you tell someone that you workout, they will first measure your biceps. It is common practice and desire to train biceps more often. No matter you have any knowledge of not, the first thing in gym you do is curl. So, we will discuss some of the biceps workout that you can do at home.

biceps workout at home

Biceps Structure

Biceps is made up of two muscle group, biceps brachii and biceps brachialis. Brachii is two head muscle, long and short. And biceps brachialis is muscle with golf ball shape on the side of arm, between biceps and triceps. So, you will need to hit all these muscles for overall development of biceps. Some of the biceps workout that you can do at home are given on subtopics below.

Biceps Workout

Some of the cool, simple yet effective biceps workouts are as follows.

  • Chin ups

    Chin ups are great exercise for your back as well as biceps. Your biceps are active throughout the movement. Taking advantage of that, hang a little longer, holding with those biceps. Performing chin up will work your back and biceps giving you double benefit.

  • Biceps Dumbbell Curl

    You can gain size just with some set of dumbbells at home. Just perform dumbbell curls and maintain your form, you will notice growth. Steady your upper part of arms and curl the weight.

  • Dumbbell Hammer Curl

    You need to work that brachialis as well. It is also taken as forearm muscles. Perform hammer curl  with dumbbells with full range of motion. A fuller look with proper muscle balance will definitely make your biceps pop out of the sleeves.

    Also Read: Best Workouts for Toned Arms

  • Lifting objects at home

    You can start off by lifting heavy objects at home. You don’t always need proper setup to workout, just lift objects at home. The whole purpose of exercise is to stretch and contract the muscle.

  • Resistance Band Curl

    If weight is your problem, you can use resistance band. They have property that increases the tension with stretch. You will have awesome biceps training with these resistance band.

  • Pose Regularly

    Posing is nothing but holding the contracted position of muscle. While you pose, you burn energy and without lifting any weight too u can feel the burn. So learn posing and use it to your advantage.

Wrapping up

Biceps is small muscle group. They don’t need tremendous amount of weights to grow. You can perform simple biceps workout at home and yet see them take shape. The most important thing though is diet. A good diet has no alternative, so maintain your diet and train well.

Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) or simply muscle soreness is what we get after an intense workout. The pain that we often gain after 24 hours up to 72 hours of workout is DOMS. Every one has experienced it and is not bad thing. Though excess of everything is a sign of malfunction. We will discuss about the muscle soreness on today’s topic and find some probable benefits, symptoms and causes of it. We will also find out if it bad for our muscles.

delayed onset muscle soreness

What is Delayed Onset Muscle Soreness?

You get this severe aching pain whenever you switch workout routines or intense eccentric exercise. Remember the second day when you started to workout. It was caused merely because of this. DOMS is the micro damage caused to the muscle tissue due to new or intense eccentric exercise. It causes minor tears in the muscle fiber, which in first place is our goal. This tear cause aching pain and inflammation happens to protect the muscle by our body. This phenomena is called delayed onset muscle soreness.

How long does it last?

Well, the soreness generally takes place after 24 hours of the workout and can last up to 72 hours. Don’t you worry because it becomes less after the second session of the workout. Our body is smarter than we think, it adapts to the changes quickly. So, if you have mild soreness, it can sometimes be a good symptom that your workout is effective.

Causes of DOMS

All those heavy lifts that you do, the intense eccentric exercise and increasing time under tension. These all contribute to the muscle soreness. Legs can hurt a lot after the workout next day because it is almost half of our body. It needs sufficient rest period to get back to normal. Maybe it is the reason many don’t prefer working their legs. Sometimes it is just a indication that your muscles are weak and they need to work more.

Probable benefits of soreness

Well, muscle fiber breakdown is the first step of hypertrophy. It is what we aim for in every exercise. This breaking of muscle fibers causes pain and inflammation in the body. After the inflammation, the body quickly supplies the muscle with nutrition to prevent more damage causing increase in size.

  • Indication that you are working out right
  • Hypertrophy
  • You can tell if you need to increase the intensity.
  • Mind-muscle connection

Drawbacks of Soreness

You need to know that if the soreness gets past 72 hours, there is something wrong probably. You need to check your diet and exercise form if the pain remains. Some of the drawbacks are:

  • You might have to skip next day’s workout
  • No proper recovery
  • Acute pain
  • Hampers daily activity

Also Read: Quick Fit Tips for Events

DOMS treatment

There is no particular treatment for soreness but you can try out ways to minimize it.

  • Feed the muscle with proper nutrition after workout. It will help to speed up recovery process.
  • Use ice packs to relieve aching pain.
  • Properly warm up before and stretch after a workout. It will help ease the tension in the muscle.
  • Take good care of form in every exercise. Leave ego outside the gym door.
  • You can use foam rollers to massage the muscles as well.

Take Away

So, muscle soreness isn’t a bad thing thing, but you need to know when it is abnormal. Take rest days in between if you feel you are too sore to workout. Keep your nutrition on point and stretch properly. These tips will help you ease out muscle soreness to its limits. These are few information on delayed onset muscle soreness. Comment down below if you have any queries.