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If you want to build muscle while losing fat slowly, try an intermittent fasting plan with high protein or a low carb and high fat, high protein dietto keep your body in ketosis, and you can also use these foods to prepare and enjoy foods you're already eating, such as whole grain bread, and avoid fats. For every pound of muscle you lose, you burn an additional pound of fat – or more if you do your total caloric intake from carbs, as opposed to fat, and you're losing fat, not muscle, so you should be burning calories. You lose weight slowly while working out. When we lose weight naturally without exercise, it usually takes about five months or so for the fat to melt off. Because our bodies need fat to be burned for energy, exercise releases energy, which the body can't readily provide without having plenty of it. Exercise is what helps us stay lean – we can't burn that calories without it. I have my clients report the most success when they incorporate regular exercise and cardio into their weight loss plan. Regular cardio is the key to weight loss over just a short period of time. But we don't have to be afraid to use a low-key, easy low-intensity workout to get them started. You don't need to worry about how hard you're working because our bodies have been optimized for the type of exercise we usually don't do on a regular basis to retain excess fat – we just need to be aware they need some exercise, so make sure you're doing as much exercise as you can over the following 6-12 weeks. We've got a bunch of great resources to help you get started, and some of them will help you build muscle while losing fat – just look for the weight-loss muscle building and fat-loss muscle building programs by the experts and get your body looking and feeling like you're in great shape. How to Lose Fat, Gain Muscle, and Lose Weight Slowly with Intermittent Fasting | How to Lose Fat, Gain Muscle, and Lose Weight Slowly with Intermittent Fasting By Dr. Mark Rippetoe If you're interested in a diet program that will make you get stronger, build muscle, and drop your body fat in a short period of time, then Intermittent Fasting could be the type of program for you. Intermittent Fasting We'll discuss intermittent fasting in this section because it's a good way to lose fat and build muscle while retaining your weight. You will lose weight slowly over 7 days, or more quickly if you go longer without eating than seven days Similar articles: