How to build muscle and reduce bodyfat

Step One

Focus on eating clean, healthy foods.

This does not mean going on a starvation diet, or even reducing your calories at all. Cut the junk food out of your diet, this means candy bars, potato chips, cupcakes, etc. You know deep down that you are not going to be reducing bodyfat by eating garbage, so be honest with yourself. Focus on eating lots of protein, vegetables, and real foods. There's no reason for you to count calories at this time, just get in the habit of not eating food that comes out of boxes and cans.

Step Two

Lift heavy in the gym.

You have to push yourself, this is not the time to try to "tone" anything. You are building muscle, so stick to lifting heavy weights. If you can do 10 reps of an exercise, then you aren't using enough weight. Don't be afraid to test your limits, you should be trying to increase the weights you are using every time you hit the gym.

Step Three

Be consistent!

You have to be consistent, or you're just wasting your time. It doesn't matter what program you're following, if you only follow it when you feel like it, then you won't get the results you want. If you've committed to going to the gym three times a week, then make sure you are there three times a week, EVERY week. Just a side note, you need to be hitting the gym and lifting heavy at least three times a week, any less than that and you're really wasting your time.

Step Four

Make sure you're getting enough protein.

When you first start out, you don't really need to count calories and be anal about tracking every thing you eat. You do, however, need to be sure that your protein intake is adequate. Shoot for between 1.5 grams to 2 grams of protein per pound when you are trying to build muscle. That means if you weigh 150 pounds, you should be trying to get between 200 and 300 grams of protein a day. Don't think that more is always better, the body will rid itself of excess protein, so getting much more than that is just wasteful. If you're having a hard time, pick up some protein powder and add a shake or two into your daily diet.

Step Five

Stop fearing fat.

Fat does NOT make you fat. Our bodies need fat to function, and depriving yourself of fat will slow down fat loss. That might sound strange to you, but that's because of the no fat diet craze that swept the nation years ago. It's been proven that fat is not the evil, horrible nutrient it's been made out to be. So, don't worry about it. If you're avoiding cookies and other junk food then you're also avoiding any "bad" fat. Use olive oil or coconut oil when cooking to improve the flavor of your food without guilt, it's good for you!

Step Six

Don't get lost in the details.

Many people spend so much time reading new information and formulating complicated exercise and diet plans that they never actually get around to working out. Don't be that guy. Get your butt in the gym, lift heavy stuff, and eat lots of healthy food. It really is that simple, especially when you're just starting out. As time goes by, you will refine your method and learn new things to help optimize your results, but if you never start, then you'll be nothing but an under developed pompous loudmouth spouting off about the "correct way" to build muscle. That may sound funny until you've met a few of these delusional individuals, then it just becomes sad.