How To Lose Fat and Gain Muscle – Nothing is Impossible!

By Khayyam Ishaq

Losing fat is probably one of the biggest problems of the modern era. In a world of hi-tech devices and singular automation. Job-Home-Job-Home cycle. Yes, I mean you!

People just don’t have the time to go out and look after their bodies all they are interested in are just relaxing in front of the TV on the sofa and eating junk food. Am I right. Is that YOU…! If you want that lean body read on…

Is it possible to lose fat and gain muscle?

Yes, It Is! Nothing is Impossible!. You need enough calories to build muscle and you need a shortfall to burn fat. However, body fat is actually the solution! … Since those stored calories are in the form of body fat, you, therefore, have to lose fat in order to build that muscle.

When you have been trying to lose weight and excess fat, it’s natural to lose some muscle mass. To prevent losing a lot, there are certain diet plans and types of exercise that can help you lose weight, burn fat and maintain your muscle mass.

Losing Weight on a Weekly Basis

It is best to try to stick to a fat loss goal that can be achieved instead of looking at the mass monsters of the Olympia stage. Trust me… You will get there! The easy way to lose weight is to lose one to two pounds a week anything faster than that and you will lose the muscle mass much faster. Kinda negates the process right.

  • Generally, you need to consume about 1200 calories or fewer daily. Anything less than this and your body will not get the nutrients it needs to function normally,
  • Losing one or two pounds every week is easily achievable and you are only reducing the calorie intake by 500.

Protein and more Protein

When you are reducing the number of calories you are taking then this also restricts the amount of protein that can be consumed throughout the day. Therefore, leading to muscle mass loss.

The minimum amount of protein for women is 46g and for men is 56g daily. This can be achieved easily by eating a source of protein in every meal. Protein can come in various forms but you need to stick to the high quality of proteins like lean red meat, fish, chicken, eggs, and for the Vegans out their beans, lentils, tofu, nuts and nut butter.
Another possibility of getting more protein intake is to try Protein Supplements. Protein supplements are drinks that are high in protein and low in carbs. Now I am not getting the drink and makeup part maybe on another post… The supplement will provide the extra help needed to achieve the amount of protein needed.

  • Protein supplements have been shown to help the intake of protein. They are made up of whey this is easily digestible by the body.
  • If you have an allergy you need a soy-based protein or try to get the amount of protein from your meals.


Don’t Forget the Green Veggies……!

Now as you know that when dieting it is harder to consume a lot of food all the time. However, their is an exception Yes you have guessed it rights green vegetables and fruit can fill the void as they are low in calories. Now instead of boring you with what you need to eat and when the quickest way I find is that you just consume a fruit and a plate of greens in every meal. That’s It!

Now the interesting part Carbs…..

When you are trying to lose fat and maintain the energy levels for your fat loss goals, you know it can come at a price, exhaustion, laziness, tiredness all the excuses in the book to try to stop doing what you are doing. In fact, it is easier to reduce the number of carbohydrates by just lowering them slightly. On average if you reduce the intake of carbohydrates to 60 to 200g it should allow for more fat loss to occur. Before you do any changes to your diet you need to contact your doctor and ask his advice if a lower carbohydrate diet is beneficial.

The Maintenance of Muscle Mass with Exercise

Cardiovascular Exercise

This is probably the most critical part of losing fat and keeping that muscle mass. I know what you are thinking…easily said…Right. It actually boils down to one aspect try to fit your cardio early in the morning on an empty stomach and after your weights routine. Let me tell you that when I tried this it was hard to fit in when you only have an hour spare in the day but in fact, once you have started and stay focused it becomes easier… Rome wasn’t built in a day!

What I have found useful is that a cardio routine that is low in intensity, so basically you can go for longer and burn the same amount of calories as someone running right next to you. You are asking what is he talking about… in fact, their are studies, YouTube videos that show all this. What you need is to aim for about 150 minutes of cardio a week, making sure your heart rate is up and you can breathe easily without having to stop. Now there are all types of aerobic activity that can include: walking/running, biking, using the elliptical trainer, swimming etc.

Weight Training and Keeping that Muscle Mass

Weight training is a crucial part of maintaining the muscle mass and reducing fat loss. Consistent weight training will help maintain lean muscle mass and reduce muscle mass loss. Training typically three times a week is fine with rest days in between… I will explain the importance of rest days on another post otherwise you might get System Overload!

  • Weight training should be kept to a minimum of 30 to 45 minutes per day with short rest periods in between sets typically less than a minute. What you have to remember is that each muscle group should be targeted in each day or try to get two muscle groups if you have less time. Make sure you work the all the muscle groups in a week, chest, back, legs, arms glutes (also part of the legs) and abs.
  • If you are training for the first time what you need to remember is that guy next to you know the one I mean he’s sweating grunting lifting heavy and posing is NOT YOU! Always try to achieve what you can do, your body will react to the stimulus you are applying. If it is your first time then go low on the weights and do as much as you can don’t try to act smart.


After all that what you must remember is that when dieting, losing fat, maintaining muscle mass is that the body is nourished properly You only get out what you put in.

It is important that you focus on nutrition before and after a workout.

  • Prior to the workout take hydrating fluids and consume a small carbohydrate meal. Ideally 30 minutes prior to a workout, this will help the energy levels to be maintained when working out.
  • After a workout, try to consume some protein and carbohydrate meal usually within 60 minutes of the workout.

20 thoughts on “How To Lose Fat and Gain Muscle – Nothing is Impossible!

  1. As someone who needs to lose weight, this article was very helpful. I tend to overthink what I should/should not eat and how much and carbs are my ultimate weakness!! Do you think making a smoothie with green veggies (I was thinking along the kale, spinach lines) is just as effective as eating the vegetables?

    1. Thanks for the comments Erin, I think you are thinking on the right lines as to a green veggie smoothie. As you know Kale, Spinach and Cucumbers all have great properties for fat loss and burning the fat. As well as the smoothie try it with a natural yoghurt or Greek yoghurt to help you get those necessary benefits form the yoghurt itself. Another interesting fact is that the body also needs good fat such as avocado, coconut oil, or nuts and nut butter. So go ahead try some of these options. Hey! it’s a trial and error thing trying to get the smoothie tasting nice. Good Luck!

  2. Jacquie

    This was very informative, and breaks down the process of how to lose weight effectively, especially Fat.

    I think the steps are simple and doable. I like to keep a notebook, like a journal, recording starting weight, and goal weight, and then keep notes on what I ate in order to stick to the proper calorie intake.

    Also, good to schedule a workout. If I don’t schedule it down to the amount of time (and if there is transportation involved) – it probably won’t happen. I like the amount of time you mentioned — it’s not overwhelming. Some people think they need to do 2 hours of cardio every day.

    I’m going to use some of your tips to add to my personal program.Thank you for sharing.

    1. Hi Stacy, I also believe that the squat is an essential and often overseen part of the gym routine… You know the saying Have you skipped Leg days!!! I love squatting and it’s my choice when doing a routine as the exercise is not only a compound movement but it gets to the core and this is where the strength gains happen in my opinion. Many people don’t realise that the leg muscles are the largest muscles so working that effectively as you described and showed in the video (Which is great by the way) will only lead to greater calorie burning and fat loss goals.

  3. jeffrey16201

    I really can tell you have mastered losing fat and gaining muscle from reading your article post just now, I enjoyed how you broke the process down into understandable steps.

    I understand the exercise part very well, I exercise daily 30 minutes to 60 minutes.

    I get confused about the grams of protein and carbs I need in my diet, I don’t know how to know if I getting enough or too much of both?

    I can’t find a protein supplement I can digest, I can’t do whey or soy because of intolerances so do I have any other choices?

    1. Khayyam

      Thank you for the comments, I really appreciate it. I will be doing a post of how to check the right amount of protein and carbs soon, but for now just stick to the method of 1 chicken breast is about 27 gramms of protein approximately and a fist full of rice is about the right amount of carbs in any one meal. 

      Please note that Potato is a carbohydrate high in starch so not that easily digestible but the alternative is sweet potato.

      As far as the right supplement, I will check on this and see if I can research the right one for you a bit later, However I think you should go for 3 meals with the aim of getting the protein from the food. For example have chicken at lunch, red meat at midday and fish at supper.

  4. sharon

    This is an informative and very detailed post.
    I never have understood carbs or protien so this info is good for me as i really want to lose weight and get fitter.
    The thing that always puts me off is when ever i try cutting out on foods i get a really fuzzy head and feel weak 🙁 what could be causing that?
    Thanks for the info:)

    1. Khayyam

      Thank you for your comments. I suggest you see your GP as a first point of contact and explain the situation, it could be that you are dieting wrong or eating the wrong foods leaving you weak. 

      My advice without going into detail of what you are eating, is to firstly check the amount of hydration. Drink as much water as possible probably 2 litres a day and more when training. 

      Hope this helps, also check out the page on diet plan if you are having problems organising meals. Here is  a link for you. Diet Plans

  5. Daniel

    I must say, very well explained! Today is pretty hard to lose weight without losing muscles, but you said everything that is important! One more thing that is playing a big role is motivation! Everything is useless if person is not motivated, because just like you said Rome wasn’t built in a day!

  6. Sheree

    I love this. I really want to start toning up. I start noticing cellulite on my legs and I don’t love that at all. The fat needs to go.
    I want to lose fat as quickly as possible. I’ll follow you advise though and set a weight loss goal per week so I don’t lose muscle mass. The steps you provide to lose fat are easy to follow, I think I can do it. The only problem I may have is with exercising. I will only be able to do it about 1-2 times per week.
    Nevertheless Khayyam, thanks for the steps.

    1. Khayyam

      Thank You Sheree,  I am glad and get inspired when people take the time to read an article of mine. As you know I myself have struggled with fat loss and being overweight. It is a constant challenge to get to the gym and start. That’s the hard part! but once I am there I can take my time and get focused and enjoy it.

      In regards to you going on a 1-2 times, it does not sound impossible but you need to do more muscle groups together so for example do the cardio session. Then follow with chest and back with legs on Day 1.  On Day 2 do the shoulders, abs and arms. Something like this it will be a task but not impossible. Try taking a rest in between of 2 days before each session. |This will help you recover from all the stress you have put on the body.

      Keep reading and waiting for my next articles and hopefully I have given you some incentive to start to reach your fat loss goals.

  7. Soby

    I have been struggling with the weight loss problem for years now… and it’s not like I’m really overweighted, I want to lose one like 5-6kg, and of course, I want a good-looking lean body. Thank you for breaking things into small steps that can actually be implemented in life pretty easily! It all makes sense! So you saying running in the morning is more effective?
    P.S. I’m sorry but I just have to mention – you have a lot of misspellings in your post. It distracts from a really great content! You should install Grammarly in your browser, it really helps and makes a huge difference!

    1. Khayyam

      Firstly thank you for the tips you gave about misspellings. I have looked through it again and adjusted the content.

      In regards to the question, many studies and experts believe that running in the morning on an empty stomach promotes the fat loss process. In short, fasted training once or twice a week can help you increase fat loss as long as you stay in a negative calorie balance across the day.
      Hope that answers your question.

  8. Robert

    Great article.
    It certainly sounds like you have become an expert in the process of losing the fat while building muscle.

    You breaking it down so we uninformed like me can understand it was very helpful.

    I am confused with carbs, protein for being on the right track with all of the conflicting information. Your made that process a bit easier.

    Exercising I enjoy very much and will put into action some of your tips.

    Read some comments on Squats… What is your favorite exercise?

    1. Khayyam

      Thank you Robert, I must say that my favourite exercise is doing chest, I just get that extra out all the time more than any other muscle. I am glad you enjoyed the post, I hope I can keep making it easier for people to understand. Have a great day and keep trying I am sure you will achieve all your goals.

  9. John Rico

    Hello there! This is my main problem right now. I go to the gym workout for a while now but still no difference. Luckily, read your article which is very informative and helpful. I will surely follow your tip on how to lose fat and gain muscles. I will start eating more protein and less carbs. And also do cardio. Thank you for sharing this information.

  10. Dave

    I sometimes do cardio on an empty stomach. It was really tough to get into at first, but now it’s pretty easy…Just have to push through that initial phase.

    I also fast one day for the week…usually on a Saturday…All of it just takes getting a little getting used to.

    1. Khayyam

      Hi Dave,

      As you are finding out cardio on an empty stomach is not easy to do. However having said that it is easier as time goes by. Keep trying and I am sure everything will be OK.

  11. Hi Khayyam,
    This another great article that will help me to keep on my new eating plan to get rig of some weight, your article is quite interesting when you explain about how it works.

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