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A high-intensity, high-protein workout and food plan helped men drop 11 to 12 pounds in a month while adding three pounds of muscle mass.
In addition, ruck marches spanning over 15-20 miles in a day will cause you to lose significant amounts of weight in both muscle and fat.
In the real world, the average guy would find it extremely difficult to adhere to such a strict and tough plan without assistance.
You may not want to gain muscle, but losing muscle diminishes your metabolism and makes weight loss harder. Dietary Strategies to Lose Weight. Your initial step in creating a weight-loss plan is to cut out all the "extra" calories that offer little in the way of nutrients.
In order to lose weight and build muscle you have to focus on three key elements: diet, cardiovascular exercise, and strength training.
How Do I Gain Muscle Mass and Lose Weight at the Same Time?
Meal Plan to Lose Fat and Gain Muscle.
The trick to losing weight and gaining muscle fast is to eat a balanced diet. You need a little extra protein to build muscles up, but not huge amounts.
How to choose the right weight? How to gain muscle AND lose fat.
Fight Day. Maximise Power to Weight Ratio.