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This weeks workouts are all about targeting the butt and boosting the metabolism. Visit: www.bodyrock.Tv to start following Zuzana’s daily workouts.

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Over the years we’ve seen several questions about how to lose fat. The question about how to gain muscle has also been popular too. To be honest, you can’t do them at the same time (more like intervals). When too much importance is on cardio training muscle gaining is lost.

However, there are other issues at hand. One of the most important factors is your diet. People are so hung up on using supplements day in and day out, but it’s simply not necessary. Knowing this,  here are 5 tips for how to gain muscle and lose fat.

1. Work Hard on Your Diet

Yes, this is the most important feature to any workout program. It doesn’t matter if you workout for 4 hours straight, if you’re still eating potato chips and junk food late at night you will not get the results you want. The body needs plenty of vitamins that you must get from foods such as vegetables and fruits.

2. Know Your Good Fats From Bad Fats

When you eat saturated fats you are making things a lot harder on yourself. These types of fats will make it difficult to lose weight and gain muscle. Instead, try adding good fats such as mono or polyunsaturated fats to your diet. These kinds of fats can be found in foods like fish, nuts, avocados and olive oil.

3. Cut Out The Soda And Drink More Water.

Drinking lots of soda is one of the worst things you can do to your system. Just by cutting out soda you will notice a difference on the scale. However, in regards to a strong workout, you definitely want to have a healthy supply coming in throughout the day. We recommend anywhere from 2-8 liters depending on how much you’re exerting the body.

4. Find Time To Exercise.

In order to lose fat you don’t need to belong to a gym. Most people don’t even have time to drive to the gym much less workout in one. So, keep it simple and do what you can.  For instance, you might try parking in the back of the parking lot so you have further to walk to get to the store or taking the stairs.  It’s the little things that make the difference.

5. Shifting Calories

One of the best ways to gain muscle and burn the fat is shifting your calories. It allows you to eat various foods each day, and then monitor the calories. One day may be the normal 2,000 then the next 1,000. Whatever you decide to do it will confuse your metabolism into continuously burning.

It’s Your Decision!

There are literally dozens of tips that we could supply to help you lose fat but it’s up to you to do them. It is now, that you need to make the choice to either continue doing what your doing or look for something that will give you the results you want. If you fail to do something today, do you think you ever will?  Take initiative and make it happen!