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what should i do to gain 40 pounds of muscle and lose fat quickly?

i weigh like 220 pounds and i am trying to lose my fat and gain muscle because i am planning to play football next semester for my college. Please let me know asap thank you

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4 Responses to “what should i do to gain 40 pounds of muscle and lose fat quickly?”

  1. TumTum24 said :

    Work out and stop eating Ben & Jerry’s.

  2. H3aVy BoMb3RmAn said :

    Just so you know, it takes atleast 3 years of hard work to gain 40lb of lean muscle mass..

  3. darknyte said :

    Lose the fat first and then gain the muscles next. If you work out to gain muscle mass, you build up your muscles around the fat which will make it harder for you to lose the fat.

    Concentrate on cardio exercise, running, jogging or even plain walking and watch your diet. Exercise and diet go hand in hand. And chronicle your workout .. write in down, put it in writing and then after a week or 2, see if you are getting results. YES? keep up your routine. NO ? perhaps you need to do more or change a workout routine. Keep on it. Don’t just do it and expect results immediately. These things take time, dedication, perseverance and discipline.

    Good luck and hope you make it to the football team.

  4. ny said :

    Gaining muscle takes the same amount of focus and preparation as
    losing weight. Some important facts about gaining muscle:

    •You can’t necessarily gain muscle without gaining some fat as well.
    •There are no magic foods, powders or pills that will allow you to
    gain muscle and lose fat at the same time. Some people can do this
    naturally (again, the genes), but most will gain some fat along with
    the muscle
    •Your body is very different from a bodybuilder–trying to gain mass
    to look like them is not the best idea. They have different muscle
    fibers than you and some may even be getting a little help from
    illegal substances.
    •If you’re a teenager, you’ll have a hard time changing your body
    dramatically. It’s changing constantly and it will change even more as
    the years pass.
    •Gaining weight requires eating more and lifting more
    Gaining muscle requires that you eat more calories than you burn. For
    those with high metabolisms, that may seem impossible, but if you try
    a few of these tricks, you’ll find that adding calories to your day is
    easier than you think:

    •Choose calorie-rich foods like granola, bagels, biscuits, avocados,
    olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
    •Add extra calories to your meals by using milk instead of water for
    soups, sauces and hot cereals.
    •Sprinkle powdered milk into casseroles.
    •Add calorie-rich foods (like avocado, cheese and dressing) to
    sandwiches and salads
    •Mix beans, meat or cheese into pasta or side dishes
    •Snack on yogurt, shakes, crackers and dip
    •Keep a food diary for a week or so to get an idea of what you’re
    eating and where you can add more calories
    The trick is to add calories without adding too much saturated fat.
    You can also consider downing smoothies or meal replacement shakes in
    between meals.

    Lift, Lift, Lift

    Once you get your calories under control, you need to start lifting
    weights. This will help you gain more muscle and help minimize the
    amount of fat you gain (although you should expect to gain some fat as
    well). Folks trying to gain muscle should:
    •Lift heavy. This means lifting enough weight that you can only
    complete about 6-8 repetitions of each exercise. The last few reps
    should be difficult–the last one should be really hard, but not
    •Have longer recovery periods between sets
    •Have more recovery days between workouts
    •Use spotters to avoid injury
    •Continue with cardio, but keep it at maintenance level–around 2-3
    days of cardio a week to keep your heart in shape
    •Start with a full body program 2-3 nonconsecutive days a week, if
    you’re a beginner. Allow your body a few weeks to get used to lifting
    weights before you tackle more intense routines.


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