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how can I gain muscle and lose fat the fast way?

i am a skinny person with a beer gut plus i would like to know what to like the diet i should use, the amount of reps, etc… and i would like to know how to get a well-defined six pack, muscular thighs and calves and an erect posture ( my posture is horrilble i mean i hunch)

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5 Responses to “how can I gain muscle and lose fat the fast way?”

  1. duce said :

    Join a gym and get a personal trainer

  2. babyshoes said :

    swimming and exercise

  3. [email protected] said :

    swim, run and stop drinking . go to the gym that helps alot.

  4. Kindness said :

    Herbalife has great products for weight management and building muscle. Look into the Shapeworks Programs and the Bulk and Muscle Formula Protein Drink. Very effective.

    You can get info at Check it out. You’ll be glad you did.

    Also, get yourself started at a gym. You need to work out to reach your goals!!

    Best of luck.

  5. Chuy M said :

    The best range to lose weight in is 1 to 2.5 lbs a week. This will allow your body to accustom itself to the loss and the skin to regain its prestretched stage. Losing weight too quickly will cause the skin of abdomen, chest and inner thighs to sag, possibly dramatically. I don’t personally believe in any of the fad diets that keep showing up. I think that they put your body into an unhealthy famine mode which will cause you to gain the fat right back if you start to eat normally again. The best idea is to eliminate all junk food. You can do a cheat day if you need to but don’t go overboard. Eat balanced meals of reasonable size. Overeating will cause your stomach to be too large and you will still feel hungry when you’re not. Also have lots of healthy snacks during the day. Ideally you’ll want to eat 5 or 6 small meals throughout the day. Carry food with you so you aren’t tempted to eat unhealthily when you’re out of the house. And don’t buy unhealthy foods. Get foods that are low in bad fats—we do need fat to survive but not saturated fat. Minimize the processed flours and sugars, no white bread, no sugar. Choose leaner meats and protein sources. Don’t expect to eat pizza and burritos all the time and lose weight. And eat tons of vegetables. Eat salads, steamed vegetables and raw vegetables too. You can’t eat so much celery that you’ll get fat. Don’t eat too much fruit or things containing high fructose corn syrup. The reason is that fructose is hard on the liver because it can only be metabolized there. You can eat fruit during or after a workout. Don’t eat late at night because your body will turn it into fat. Eat a smaller amount of calories than needed to maintain your weight. You have burn more than you intake. Always exercise. Cardio especially, but weights are good too. Don’t give up. You’ll be glad you chose to lose the weight.

    As for workouts, here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.

    Lying dumbbell triceps extensions
    standing barbell curl
    behind head reverse hammers
    one-arm preacher curl
    Close-grip pushdowns
    incline dumbbell curl
    Parallel bar dips
    hammer curl
    Single-arm reverse-grip pushdowns
    reverse grip EZ bar
    rope push downs
    super light dumbbell curls

    Dumbbell Incline Presses,
    Pullovers and Presses,
    Dumbbell Bench Presses,
    Narrow-Grip Bench Presses,
    Incline Dumbbell Flyes,
    Barbell Incline Presses,
    Push-Ups Between Benches,
    Cable standing incline flyes
    Cable standing decline flyes

    Barbell row
    Dumbbell Row
    Lat Pull Downs
    Cable Row
    Lower Back Machine
    lite wide lat pulldowns

    Lateral Raises
    Bent-Over Lateral Raises
    No rest front raises
    Military Presses
    Front Raises
    Rotator Cuffs
    Superlight lateral raises

    On incline bench, with 2 10lbs dumbbells:

    1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
    2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
    3rd: Stand up with dumbbells and do 10 lateral raises.
    4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.

    Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.

    Leg Extentions
    Leg Curls
    Calf Lifts
    Glute Machine
    Leg lifts

    I also do 100 crunches per night.

    My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.


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