How to lose weight fast and gain muscle?

Losing weight and gaining muscle are too separate things. Firstly, you must lose weight by using a combination of diet and exercise. After that you will be able to build muscle mass by engaging in body building exercises. If you try to build muscle when you are fat, you will end up looking ugly and ungainly. The last thing you should do when you are overweight is to use weights. Get yourself onto a good diet program and you will lose weight in a few months. After that period, start using weights and increase your muscle mass. Good Luck, Cheers.

Hi Anuja,
We need to do more of weight training exercises along with cardio exercises. Weight training exercises will help to build up muscle mass which means that it will help to improve you BMR and thus would burn more calories. Also, cardio exercisse has proved to be very useful for the persons who are looking for reducing body fat percentage. You need to do weight training exercises atleast for 20 min every alternate days and cardio possibly every day or atleast 5 times a week for better results for 45 min per day. This type of exercises will help to reduce your body fat percentage and gain muscle mass.

Hi

Include high protein foods to build the muscle & for weight loss. The protein rich diet gives more energy to the body apart from helping to lose weight.

Some of high protein foods are Soy beans is one of a high protein diet, providing lots of extra health benefits such as helping to prevent certain major diseases like heart disease and cancer, soy should be incorporated in any healthy diet.

Whey protein is one of natural protein from cow's milk. Containing lots of amino acids whey provides the body with proteins but contains no fat or cholesterol. Whey protein is beneficial when losing weight and stops feelings of hunger.

Fish is rich source of protein as well as rich in omega 3 .Lots of protein in your diet may in fact boost antioxidants, preventing the body from infections and certain illnesses such as cancer.

Other protein foods are egg white, chicken, whole grains, legumes, dairy & dairy products.

as bhavini said exercise like weight training & cardio exercise are important to weight loss & muscle build.