How do I lose weight but maintain and build muscle?



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You may have been trawling through the net looking for gym offers, or a free gym trial in Dubai to kick start your weight loss and muscle building adventure. 


There are so many articles on the net concerning weight loss, muscle building or both. The good news is the answer is relatively simple. You can maintain and build muscle while losing weight. 


Competitive bodybuilders use the same methods discussed in this post but often take things to extremes but there's no need for you to do that. So based around a bodybuilding diet, you can strip body fat while improving upon your muscle gains.

Want to know how? Look for the best gym offers in your area, or a free gym trial Dubai to get you in to the gym and get started! 


Step 1. Burn the excess body fat on a calorie deficit

The science behind burning fat is the same for everyone: operate on a calorie deficit and your body will turn to the fat stores to burn instead making you slimmer. But what about the millions of weight loss diets out there should I look into them?

The answer is no. Slimming world, weight watchers and all the other purchase diets are based on a temporary weight loss which means you can maintain this way of eating long term.

Acquiring an eating plan devised on a specific reduced calorie intake based on your own body weight, specifics and measurements from a personal trainer or one you have crafted yourself with professional help Is the best way forward.

Everyone is different therefore to lose weight you should have a plan which is tailored to your needs and level of ability. You should be looking at a plan with several small meals instead of three as this is what your metabolism will prefer and trains your body to use fuel instead of store it. 


Step 2. Protein, protein and more protein

If you get a good gym offer, you will notice they all stock protein supplements. Protein is the building block of muscle. In order to develop and build excess muscle you also need to consume excess protein. A simple formula which if you stick to you will yield impressive results. All the small meals on your new food plan should be based around protein sources, a healthy carbohydrate, a healthy fat and a nutrient dense vegetable source and this is the basic groundwork of each meal. Such foods often include:


  • Chicken, turkey
  • Salmon
  • White fish
  • Steak
  • Lean meats 
  • Kale
  • Green beans
  • Spinach
  • Green and leafy veg 
  • Basmati rice
  • Whole grain rice
  • Sweet potato
  • White potato


If you take advantage of a free gym trial in Dubai, then a personal trainer could help and guide you through the nutrition part of things. 


Step 3. Train to gain and cardio to cut

Because you're looking to lose weight and gain muscle at the same time your training regime will be pretty strict.

You must incorporate resistance training coupled with cardio to achieve both. Most bodybuilders will train in muscle splits so training each body part to give it equal attention and optimal growth and time to recover for a balanced physique.

See what gym offers are available and ensure it’s equipped with resistance and cardio equipment. A typical week will look something like this:


Monday: Morning cardio - 30 minutes. Resistance - back and shoulders.

Tuesday: Resistance - legs quads and calves

Wednesday: Morning cardio: 30 minutes. Resistance - Chest and triceps 

Thursday - Resistance - shoulders and biceps

Friday - Morning cardio: 30 minutes. Resistance - glutes and hamstrings 

Saturday: Rest day 

Sunday: Rest day 


Step 4. Supplement for enhanced results

Protein powder - The staple part of any diet involving muscle growth is protein shakes.

Investing in a good quality protein powder is an excellent way to get protein fast. Whey isolate powders in water straight after a workout is a fantastic way of giving your muscles the protein they need fast. 


Amino acids - having a good amino acids powder is also an excellent move.

Using amino acids in your water when completing your cardio or resistance helps to stop muscle breakdown and keeps your muscles repairing, as they need amino acids as essential building blocks.


Green tea - swapping your normal cup of tea for green tea and a sweetener is a great way to burn more calories! Green tea is nutrient packed and helps to burn stubborn body fat so this small change in your daily routine can yield even bigger changes.


Losing weight and building muscle can be done and it isn't complex.

If you follow the formula and incorporate one cheat meal a week so you don't undo all your hard work you will find yourself on a fast road to success.

Invest in a good gym which has all the kit you need to achieve the results you want. You can also employ the help of a personal trainer if you don’t feel like going it alone. Stay motivated and reap the rewards of all your hard work.