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If you want to gain muscle lose fat, and do it quickly then you are in good company as this is by far the number one objective of pretty much all of my clients.  The problem is that you body naturally does one or the other at any one time so achieving both needs a bit of planning.  But with the simple steps below you can and will do it.

So how do you achieve gain muscle and lose fat at the same time?

The first step is to introduce a high protein and low carbohydrate diet.  This will provide your body with the slow burning fuel it needs to gain muscle lose fat.  Your body will feed off the protein for muscle growth and the lack of carbohydrates will force the body to eat fat stores.

The second step to gain muscle lose fat is to follow a high intensity workout plan.  In general I like to do this in two phases.  The first is to include compound exercises using low repetitions and heavy weights.  This will push your body to gain muscle quickly.  As muscle burns more calories at rest than fat, your body will need more calories in a day just to stay the same so if your calorie intake remains constant then you will start to gain muscle lose fat naturally!

The second phase is to move into interval training for a high fat burning phase for definition.  Still using weights but with higher repitions and lower weights, you will need to decrease your rest periods to approximately 30 seconds.  This will create a cardio style workout that is still working your muscles hard.  As such you will burn a higher level of fat and also define your muscles.  Another win for the gain muscle lose fat team!