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Step 1
The first step we need to work to lose fat and gain muscle on your diet. The more protein you take in the quicker you will build muscle. Protein powder, bars and foods that are high in protein and low in carbs are needed. Tuna is cheap and can be tolerated by most people. Chicken is also good to have. It is recommended that you take in one gram of protein per body pound if you plan on gaining weight when you lose fat and gain muscle. If you are obese and need to lose weight when you lose fat and gain muscle you should take a of protein per body pound of your desired weight.
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Step 2
Workout routines to lose fat and gain muscle. Those looking to gain muscle, lose fat and gain overall weight should look at 3-4 days a week of weight training in the 6-8 reps. Those looking to gain muscle, lose fat and lose overall weight should look at 3 days of weight training in the 12-15 rep area and 2-3 days of cardio for 30-40 minutes. This will play a huge factor to gaining muscle and losing fat.
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Step 3
The types of workouts you can choose vary a great deal. Some people like to grou push ad pull muscles (back and biceps together or chest, shoulders and triceps together) while others like to do chest and biceps together ther shoulders and triceps followed by back and legs. There are tons of different workout routines you can try. The key is to find one that works for you.
You can find several free workouts at the following link:
http://stought.com/health_fitness.html
