How to lose weight and gain muscle fast?

Bonci says the goal with eating protein is to optimize performance and build lean muscle mass. Ideally, you want to get in a serving of protein both before and after a workout, she says. When you eat your protein, don't take it solo. read more

But skipping meals isn't a smart way to do this. "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

With proper diet, changes in training, and increased metabolism, anyone can build muscle mass and reduce body fat fast. Changes in Diet. In order to gain muscle and lose weight, proper diet is crucial. A higher protein diet, where approximately 40-50% of calories are obtained from protein, is the key to building muscle mass. read more