How to Lose Weight and Gain Muscle – The Easy Way!

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So, you want to know how to lose weight and gain muscle at the same time?

The truth is, it’s easier said than done.

It seems like we have forgotten about many positive attributes that help us achieve are goals like dedication, sacrifice, and hard-work.

Many people are looking for the easiest way to do things, when instead should be looking for the right way to do things.

If you want to add longevity to your accomplishments, it is going to take will power and accountability. Do you really want a short-lived success story?

Wouldn’t you rather do it the right way and and keep your accomplishments alive!


The Best Workout to Lose Weight and Gain Muscle is…

I can help you learn how to lose weight and gain muscle at home through a variety of exercises.

You can make the choice right now to change the way you look and feel if you are ready.

Fitness and nutrition should be looked at as a marriage; they require the same amount of dedication.

First, you need to find something physical that you enjoy doing or have wanted to try.

The best options that will give you the fastest results are:

  1. Strength Training Build a Home Gym!
  2. Kettlebell Training
  3. Weighted Sled/ Prowler 
  4. Bodyweight Exercises
  5. Rowing / Bike

To build muscle you have to stimulate it consistently in a variety of ways, so it will grow to its fullest potential.

If you do the same exercise over and over again without any variation of intensity, your body will adapt and stop producing new muscle growth.

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You Are What You Eat!

The best diet plan to lose weight and gain muscle is the diet that you can stick to for life.

Don’t let this scare you, because all this means is that you have to find what works for you and learn how your body responds. There are so many diets it’s hard to keep track of what the latest gimmick is!

The real secret is understanding that not all calories are the same.

You need to try eating healthy to lose weight and gain muscle. To build muscle and lose fat you need plenty of protein while keeping your fat and carbohydrates at a minimum.

Track the foods you eat, and start by trying to get:

  1. 1g of Protein/lb
  2. 1/4g of Fat/lb
  3. 1/2g of Carbs/lb
  4. Drink Lots of Water!man-and-muscles

You may have to make adjustments overtime based on your fitness goals. Your diet plan has to be well put together to see your muscle gains.

You can have muscle, but if you have a high body fat percentage you will not see your muscle definition.

Have a Positive Mindset!

Positivity breeds success!

If you can have a good attitude combined with the will-power to improve yourself, you will be unstoppable!

Get rid of the negative people in your life bringing you down and surround yourself with other positive people that are supportive, but will help hold you accountable.

Try doing positive affirmations in the morning and before bed.

For example, look in the mirror and say, “I will lose 15lbs because I’m dedicated”! or “I’m going to gain muscle because I’m committed”!

This will help hold you accountable and build confidence. With a positive mind-set, what goals could you accomplish this year?

Don’t Self Sabotage!sky-is-the-limit

Our worst enemy is our self.

Every so often that inner voice tells you to do something stupid, but you have to be mentally strong and this can be developed through strength and endurance training.

Building your body is also building your mind.

You will find that the most successful people in the world workout on a regular basis. Exercising builds character and once you have been training for a while you will feel incomplete without it.

Get an Online Fitness and Nutrition Coach!

A great online fitness and nutrition coach will provide customized life changing plans and routines that fit your needs/ wants without having to leave your home.

It really comes down to you being serious and going all in without giving up.

If you are serious and need help structuring your fitness and nutrition plan, so you can lose weight and gain muscle, email me today at marcus@totalfitnut.com.

Leave a comment if this was helpful or have questions.

 I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.-Leonardo da Vinci

Good luck,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless


  1. Great points. Many times we leave out one or two of the things needed to lose weight and gain muscle. Yes we know about going to the gym and lifting weights but that is only one aspect.

    I like your points about eating healthy and especially about our mindset. I think everything you mentioned here coupled together plays an important part in the process.

    • Hey Nate, thanks for visiting totalfitnut.com. Yes, having a positive mindset is the difference between success and failure in all aspects of life.

  2. I have always been a bit intimidated by weight lifting because I am scared to get bulky muscles. Never actually thought about the fact that y sticking to my same routine I would not lose as much weight as I would If I incorporate weight lifting as well. This make s me think quite a bit, maybe I should invest in a kettlebell. Thank you.

    • Hi,
      Thanks for visiting totalfitnut.com. I’m glad to have provided some new info for you to think about.

  3. Very good post. I agree that in order to lose weigh, you have to exercise regularly and eat a proper diet. But the key is maintain a positive attitude and get rid of the negative people bringing you down.


    • Hello Roger,
      Thanks for visiting totalfitnut.com. Having a positive attitude is the foundation for success! You’re only as good as the people you surround yourself with. Don’t get stuck in a barrel full of crabs, you will never get to the top.

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