How to Lose Fat and Create Muscle

How to Lose Fat and Create Muscle 

  1. Have a diverse training program! Never only do just cardio.

The treadmill, elliptical and jogging are great for keeping the heart healthy but shouldn’t make up the bulk of your routine if you’re trying to tone up and lower body fat percentage. If you do enough cardio, you may in fact lose weight, but your body composition and muscle mass won’t change much. Trying to lose weight strictly by doing cardio won’t help you build the muscle you need to maintain the weight loss in the long run.

Solution: Weight Lift and vary the cardio you do. You always want to introduce new routines and challenges to the body so it will keep transforming. For example, instead of the treadmill or jogging, try weighted jumping jacks with 5-10 lb weights, weighted punches, jumprope, box jumps and burpees, or sprints! These are all way more efficient that the treadmill. Also, pick 3-4 strength-training exercises and do them back to back without rest. This will serve as both cardio and weight training.

  1. Never only lift weights!

If you only lift weights and refuse to do cardio, you may have a hard time losing weight. You need a diverse routine that includes weight training done in a circuit style (back to back fashion with minimal rest) to get your cardio in at the same time. Also, do basic movements in a fast explosive fashion so that it will count as high intensity cardio. Some of my favorites are jump squats, jumping lunges, tuck jumps, jump squat burpees, and fast feet.

  1. Drink enough water.

Cut out all sodas, especially “diet” sodas, along with sugar drinks. We should consume a little less than 3 liters or a gallon of water a day depending on how active we are. Water flushes the body of toxins, boost metabolism and acts as an appetite suppressant when you drink a glass right before a meal. Add lime, lemon or grapefruit juice for additional cleansing benefits.

  1. Eat 4-5 meals a day.

Spread out healthy portions every 3-4 hours. Make sure you get the right amount of protein, veggies, and fiber on your plate. The biggest mistakes when it comes to weight lose and toning is eating only once or two big meals a day, skipping breakfast, and eating empty calories.

  1. Workout smart.

Be effective in your workouts. Don’t passively take breaks anytime you feel like it. Make everything time sensitive. Work past the burn, never stop the first rep you feel the burn. Work hard for 40 minutes and you should be in and out!


Online training program coming in two weeks !

Comments (18)
  1. Shannon says:

    Great reminder that I need to change it up and not just do cardio! Great advice!

  2. All I do is blog about restaurants and I have noticed I’m gaining weight, quickly! Now that I’m starting to workout again I love the tips you have here. The 4-5 meals won’t be a problem, but I definitely will be switching up from doing all cardio. Thanks for these tips!!!

    Danielle | <3

  3. mistoris says:

    nice article mate (y), keep the good work.

  4. thea says:

    great advice for a well rounded routine

    1. says:

      thanks Thea! let me know if you get a chance to try any of the workouts

  5. Mackenzie says:

    Lift heavy, and eat protein! I love this post, it is so so so important to build muscle if you want to lose inches (maybe not weight, but really people generally want to lose inches, and sizes more I think). Muscle mass is one of the only things that will actually raise your metabolism, and it will keep your body healthy as you age!


    1. says:

      exactly! keep me posted on your fitness journey Mackenzie 🙂

  6. Rachel says:

    Off topic, but I love your tank top. 🙂

    1. says:

      thanks Rachel!

  7. Shannon says:

    I struggle with drinking enough water….and with a new baby 4-5meals is unlikely I’m lucky if I get all 3 sitting down.? Great tips

    1. says:

      i can imagine! congrats on your baby! and good luck on your fitness journey 🙂

  8. Saidat says:

    I do exercise from time to time. What if one wants to gain inches 🙂 and muscles?

    1. says:

      nice! which exercises do you typically do? and for gaining inches and muscles, definitely protein intake and weight training!

      1. Saidat says:

        Squats, Planks, Lunges, Crunches. Thanks. I will increase my protein intake

        1. says:

          awesome! keep me posted on your progress!

  9. Fantastically the procedures of losing fat shown by Mendez. It would more appealing if you add videos. I will try at home, your shown pathways to build muscles.

    1. says:

      hey Aaron! you’re right, videos are the way to go. tell me how the workout goes for you!

  10. Jackie says:

    What a great post with so much great info in it thank you for sharing

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