How to Lose Fat and Gain Muscle - the Truth

You see, fat is just stored energy. When you eat more calories in a day than your body needs, it is converted into fat and stored. This comes from our caveman days when food was often in short supply, so we didn't want to waste any of it.
Of course nowadays we don't need to be so careful with food, but it's difficult to tell your body that!
Since fat is stored energy, and it's there in case your body runs out of energy during the day, the way to burn fat is by burning energy. You have to take in less calories in a day than you need, so your body will slowly, gradually, and safely turn to your fat reserves to keep itself going.
As you burn the fat into energy, it disappears. Magic.
So what does this have to do with building muscle at the same time? Here's the big secret.
Fat is energy. You need energy to build muscle. So, if you burn your fat energy by building muscle, you're doing both at once! In short this means hitting the gym hard, and following a proper training program and a well thought out diet and meal plan.
When you're eating properly and training properly, your body will be burning up your fat reserves and building muscle at the same time.
Now obviously you don't want to starve yourself or you won't have enough calories and energy to build muscle. And of course if you eat too much to grow muscle too quickly, you'll struggle to force your body to burn off the fat.
Losing fat and gaining muscle at the same time is a balancing act between each goal. While you might get faster results by targeting one goal at once because this would allow you to tailor your diet and training to be maximally effective for that goal, there's no reason why you can't do both at once.
My tips to lose fat and gain muscle simultaneously:
* Keep your fat and sugar intake low. This doesn't include healthy fats like fish oils, avocado, nuts, and so on.
* Train regularly, at least 3 times a week.
* Follow a professional diet and training program if you can. It's better to learn from someone who knows what they're doing rather than stumbling along on your own. Think about it: you can spend 6 months figuring out what to do, or you can spend 6 months getting ripped.