How to Lose Body Fat and Gain Muscle in a Month

The objective of many health conscious people is to lose fat and gain muscles in their body. Unfortunately, many of us in spite of spending hours in the gym have failed in acquiring such structure. In order to reveal the secret you will have to come across the question of how to lose body fat and gain muscle in a month?

It has been often noticed that the bodybuilders tend to be activist. This might be just a natural personal tendency among them. Even while undergoing any sort if training majority of us put into the wrong dietary chart. For body re-composition diet bodybuilding one needs to go through proper planning and correct dietary charts.

30 days muscle building

Yes, we are talking about the bulking phase so as to make you understand if you are really trying to gain muscle then you need to nourish your body with lots of nutritious food. Besides that you will need to carry out some cardiovascular type exercises.

With the information given below you can definitely empathize to implement the correct exercise. Most importantly, the correct nutritional timing will facilitate you to achieve the target of elevating the muscle mass and discarding fat simultaneously. Let’s go through the brass tacks of body building exercises.


This form of exercise can be conducted within 2-6 days per week. The ideal form of longer duration cardio is the 45 minute walks out on a slightly inclined treadmill. This can be performed on weight training days up to 4 times a week. If you are willing to know how to lose weight and gain muscle in a month then cycling, sprinting outdoors or on a treadmill are just the right forms of HIIT cardio. These can be conducted on weight-training off days. As for instance you can follow up the following process to implement the cardio exercise or you can also take help from guide to well.

Start with cycling or jogging, do it for 4-5 minutes. After warming up your body, you can perform the all-out sprints followed by 30 seconds of jogging. You can perform two cardio and two HIIT cardio sessions at the maximum.


In order to burn out the fat, the weight training session must be implemented in the late afternoon and early evening. If you start the weight training in the evening, make sure you start it early enough. Your schedules must be six hours between your work out session and bedtime. This exercise can be employed only in case of males.


The perception that women will become substantial by elevating heavy weights is out of the rage now. The thing is that you don’t need to lift up a 35 pound dumbbell and become muscular. Because now here is the key to know how to lose weight and gain muscles in a month. Just pay attention on the muscle fibres work. For this you need to focus on squats, dead lifting, bench pressing and rowing along with additional functional movements like barbell thrusters. These exercises will burn many calories recruiting more muscle fibres.

You can perform the cardio exercise for about 20 minutes. We would also like to impart you the information that HIIT cardio has been scientifically confirmed to burn fat.


Now, the most important and engrossing part of the phase is the diet. The diet regime is generally divided into two sections:

The high calorie/high carbohydrate section

  • Macronutrient relative amount – 25% protein, 6% fat and 70% carbohydrate
  • Caloric ingestion – The calorie intake must be 10-12 times of your body weight. These calorie based food should be consumed 6-8 hours per day
  • Timings – The intake of this diet should be on the training days only. You can start from the commencement of the training session up to bedtime.

Low calorie/low carbohydrate section

  • Macronutrient relative amount – 55% protein, 35% fat and 25% carbohydrate
  • Calorie ingestion – 10-12 times your body weight
  • Timings – The diet regime must be consumed on weight-training off days and half day on the training days

Conclusion: these simple hacks can give you a perfect body structure by increasing your muscle and discarding fat from your body within just one month. Lastly, we would like to recommend you that for obtaining the best results you will need to keep all the things perceptively.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.