How to Lose Fat and Gain Muscle for Women

Muscularity is equal to masculinity, thus the reason why women of the past do not aim for muscles. However, women of this generation see muscles as a symbol of being healthy and sexy. This article will outline 5 ways on how to lose fat and gain muscle especially for women.

Tip #1 Small servings please

Eat just enough so that your body can function properly. Control the amount of food you take by preparing or ordering a serving that’s good for one person only. Avoid dining in restaurants that offer combo meals or “good for two” servings since there will be a high tendency that you’ll just finish every last bite served.

Tip #2 Eat like a lady

Do you know that the mere act of biting, chewing, and swallowing your food also burns calories? That means you must start chewing and tasting your food slowly so you’ll burn more calories. Furthermore, well-digested food promotes fullness, thus avoiding unnecessary food consumption.

Tip #3 Get your heart pumping

Engage in cardio exercises at least twice a week. Cardio exercises are those that increase your heart rate up to the fat burning zone. Typical cardio exercise equipment includes treadmills, elliptical trainers, and stair mills. These machines require a high amount of physical exertion, thus your body needs to work harder to burn fats for energy. A quick tip to remember is: do not hold the handle bars unless necessary because this decreases the efficiency of the exercise.

Tip #4 Do resistance training

The best way to build and strengthen the muscles is through resistance training. These include weight lifting exercises and the use of resistance bands. The opposing force from the weights forces the muscles to harden in order to successfully accomplish the task. If you notice, the people who do jobs that require physical exertion like carpentry, have naturally developed strong muscles because of the ‘workout’ they get while working.

Tip #5 Lots of protein

If you aim to build your muscles, eating foods that are a rich source of protein like lean meat and beans can greatly help. Not only that, it will also help you burn more calories faster. This is because muscles boost up your metabolism since they consume more calories than fat does, thus causing you to lose weight and gain muscles faster.

Though women genetically has lower metabolism compared to men, this will never be a reason for any woman to allow obesity and low self-esteem to consume them. By learning how to reduce your weight and how to lose belly fat and gain more muscles, you will be able to see yourself in a better angle.

Chris Alex

Alex Chris is the chief editor of Calorie Secrets, a fitness blog providing weight loss tips and advice for a healthier lifestyle. Alex has been writing about nutrition and fitness for more than 6 years and he is constantly in search for a healthier and happier life.

10 thoughts on “How to Lose Fat and Gain Muscle for Women

  • May 8, 2011 at 8:06 pm

    My girlfriend is always complaining that she is getting fast every week. I’ve been telling her to join me for an exercise session in the gym but still she’s not losing fats. I’m planning to use these methods of yours if it’s more effective. I’ll be taking this on my notes.

  • March 7, 2011 at 4:18 pm

    These are great, great tips that every woman should be aware of. I was really paranoid about taking up protein shakes because I had some stigma that it was a ‘guy only’ thing and not meant for the female body. But that is not true at all. Protien and resistance training really helped me lose weight that i have been trying to lose for a long time. It’s unfortunate that these stigma’s are so prevalent.

  • November 22, 2010 at 7:19 am

    Thanks for very good information on How to lose fat and gain muscle for women that will be really more helpful. Really women of this generation see muscles as a symbol of being healthy and sexy.


  • November 11, 2010 at 5:05 am

    I think it’s practical advice to eat smaller meals and avoid going for meals like good for 2 persons. These are things you can avoid yourself without putting too much effort.

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  • November 10, 2010 at 1:56 pm

    This is one argument I have had with my friends for years. All claim that they do not want to engage in strength training because they fear the muscle making them appear bigger (legs). I have always incorporated resistance training in my routine. Thanks for supporting my belief.

    • November 23, 2010 at 2:46 am

      Awesome!! I really hate when I hear that out of ladies. Don’t women know how much muscle plays a part in your body’s shape? Wait…I can answer that question myself. Anyway, Fit women rock…Women who lift heavy rock!

  • November 9, 2010 at 2:07 pm

    Great article. I love my weights & protein. I definitely started seeing difference in my inches when I incorporated functional exercises.
    I’ve been wondering lately about the “fat burning level” for the heartrate though. I’m starting to think that’s too low for me, and that I’m better off working harder in intervals. While it might not “burn” fat during the workout, it burns more calories overall (higher intensity) and does the post workout burn. Thoughts?


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