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How to lose body fat and gain muscle?

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"Your body needs fuel, period," Lanier tells BuzzFeed Life. If your goal is to build muscle and get lean, you need to take in more fuel. If you're looking to lose weight, you have to take in the right kind of fuel. read more

People who gain fat easily need better insulin sensitivity. Use metabolic techniques such as drop sets, supersets, complexes and intervals. Keep carbs low-ish much of the day, but use supplements containing carbs before and during workouts. Save the carby meals until after training. read more

The goal of many bodybuilders is to gain muscle and lose fat simultaneously. Unfortunately, for most who've been training for any amount of time, training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months—if not years—on end. read more

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