How Can You Lose Weight & Gain Muscles Fast?

I think that I am over weight…I need to lose fat ASAP. Can you help me and teach me some techniques to lose fat and gain muscles?

2 Responses to “How Can You Lose Weight & Gain Muscles Fast?”

1. maddie loves Chelsea says:

   November 19, 2009 at 11:29 pm

   try crunches and cardio( run a lot) also push ups and lift weights
2. Bita says:

   November 19, 2009 at 11:29 pm

   for cardio: either run or swim =]
   ok not everyone is a great runner, so just begin by jogging, pace yourself and eventually you’ll get faster, just remember to pace yourself and drink water. don’t drink sodas, don’t eat foods high in sugar. for your muscles, just hit the gym and try out their workout equipment. at home, you can do push ups, try different types of crunhes/sit ups.
   the lunge!!
   [this works your butt and legs]
   A: lunge forward with your left foot. Make sure your left knee doesn’t go past your left ankle. Always keep your back upright, and keep your hands behind your back.
   B: Come up, but don’t stop – immediatly bring right foot forward and lunge with your right leg. Take 20 steps on each leg. [as you improve, you can start to do more than 20]
   here are some kinds of ab workouts that i like :
   i wish i could show you the picture, but i can’t so i’m gonna just have to give you directions.
   the reverse crunch:
   A. lie on your back with palms flat on the floor at your side. Bend your knees and tuck heels into your butt.
   B. Use your ab muscles to roll your knees toward your chest, lifting your tailbone. Do 20 times.
   idk what to call this one lol
   lie down [your body completely flat on the ground] and lift your shoulders off the ground. this works the lower abs.
   single leg drop
   A. Lie on your back with your arms resting at your sides. and both legs in the air forming a “tabletop”. [keep your knees together and directly above your hips]
   B. Slowly straigthen one leg, extending and lowering it to about two inches off the floor. slowly return to start, then repeat with your other leg, thats one rep. do 3 sets of 15.
   okay i know this one ^^^ can be hard at first but as you continue to work at it you’ll get faster, it’ll become easier and this move is my favorite, it worked really well. it just takes some time and discipline.
   armms:
   outside bicps curl.
   what you’ll need: 5-10 pound weights
   A. sitting or kneeling with back straight, hold a weight in each hand; let elbows touch wasit.
   B. inhale for 2 counts [thru your nose!] as you lift the weights; exhale for 5 counts as you lower them. do 3 sets of 20.
   these moves worked really well for me, i hope they work well for you too! if you want like a professional to help you, you could get a trainer at any gym. :] ohh and always eat fruit!