How do I increase strength, muscle mass and achieve weight loss?

I’ve been hitting the gym for the past year, however not as intense as I’d like because I moved across the country. One concept I never understood is how do I increase my strength? And is it possible to build muscle mass while attempting to achieve weight loss? Currently I lift weights prior to cardio, is this the proper method?

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  1. ♥ Steff ♥ says:

    lift weights.


  2. You can gain muscle and lose fat at the same time, but neither will be optimal. Best to gain muscle now and lose fat later. You increase strength by upping the weight each workout. Do heavy compound lifts like squats, deadlifts, bench (I prefer incline barbell over flat), pullups, rows, military press, etc. Keep a journal. Lifting then cardio is fine.

  3. Hey, iam in the same situation as you!

    I lift weights in the morning, 11am ish,
    then at about 9pm wheni get home from work
    l lift HEAVY WEIGHTS, and then do some cardio,
    ive seen some great results, make sure you life heavy,
    this will assue you do not lose any muslce!

  4. cardio after weights is good.

    as for weight loss. do you mean you want to lower body fat? building muscle will increase your weight (slightly) while decreasing your body fat (unless you eat really really really unhealthy).

    if you want to lose weight in general then strength training should be avoided and you should focus on cardio only. (not recommended though as it takes longer to get rid of fat if not doing strength training)

  5. lubbujahn says:

    I say EXERCISE!

  6. To increase strength, check out the book Starting Strength by Mark Rippetoe (former olympic powerlifter) or go to the site I use:

    I’ve heard conflicting information about if its possible to build muscle and lose fat at the same time. Personally, I think you should not give a hoot about your body fat for a few months while you are building up strength. Then, burn off the fat later. It will be easy because muscle burns calories just simply by existing.

    And yes, lift before you do cardio.

  7. Winson Yeung says:

    Start everyday by performing push-ups. The standard push-up is an excellent way to increase strength in your biceps, triceps, chest, back, shoulders and even your legs. Determine how many push-ups you can do and then start your day by doing that many. In one week, increase the amount of push-ups by five or ten. Continue doing this and you will find that you’ve increased your strength in the above mentioned areas in no time.

  8. Hi, you are not the only person have this problem,my friend kate is as the same with you,she read a book and do step by step. Now she is very fine.I am sure the book can help is it:

    enjoy it.

  9. I see you know that cardio is the best way to loose weight but it doesn’t really help build muscle. You already know that the best way to build muscle is to do strength training exercises such as weight lifting. If only there was a way to get both of those results without "killing" yourself with hours of exercise.

    These are my simple tips:

    1. Get your low carb protein bar 90 minutes prior to your workout. This helps you burn more calories which then speeds up weight loss. It is important that you do this 90 minutes before your workout and not one minute later.

    2. That’s a biggie – Nose breathe -breathing through your nose instead of your mouth will help stabilize your heart rate. This allows you to work our longer and burn more calories, hence speeding up weight loss.

    3. Do you cardio exercises last, which you are already doing :). The fact is that our bodies take 15 minutes to warm up and burn fat. So if you are working out for 30 minutes, your body is really only benefiting from the second half of that workout.

    These are only a few tips to help speed up the weight loss factor to get you on the path to lose weight and gain muscle. This is not enough though to help you achieve your goals. There are more specific and individual programs that will help end your frustration and help you get attain the results you are looking for.

  10. realworldstrengthcoach says:

    I am a Strength Coach in philadelphia & i specialize in a different type of training that deals with work capacity! You can def build muscle and loss fat @ the same time. My workouts consist of circuits that do both! For example a workout i did the other day was 1 arm kettle bell swings 10 each arm then over head sledgehammer slams on a tire 10 each arm and hen 10 log presses and that would be 1 round. We did this for 3 rounds with little to no rest. This is a workout that is did with a guy who is already in good shape but i also do similar workouts in my women’s only boot camps, where the girls use a lot of body weight movements together like body weight squats, jumping jacks, push ups, lunges etc etc. I find that if we can get your heart rate up while you are moving weights even if its just your own body weight you can build muscle while also burning fat!

    Dave Lee-The Real World Strength Coach

    [email protected]

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