HOW TO LOSE WEIGHT AND GAIN MUSCLES/ ACCORDING BEST SCIENTIFICALLY- BEST RESLUT GIVE TRY FOR 21 DAYS SEE RESULT

 1- FIRST THING IS TRACK YOUR CALORIES INTAKE 

        WHILE LOSING FAT AND GAIN MUSCLES WHAT IS TRUE MATTERS IS YOUR CALORIES IN AND OUT THER IS STEP BY STEP GUIDE FOR CALORISE COUNTING.

  1. Determine your basal metabolic rate (BMR): BMR is the number of calories your body burns at rest. You can use online calculators to estimate your BMR based on factors such as age, height, weight, and gender.

  2. Factor in your activity level: The number of calories you burn in a day depends on how active you are. Take into account your daily routine, such as walking to work, doing housework, or going to the gym. Use an activity calculator to estimate the number of calories you burn each day.

  3. Determine your maintenance calorie intake: To maintain your current weight, you need to consume as many calories as you burn. This number is your maintenance calorie intake. You can calculate it by adding your BMR and activity level.

  4. Set a calorie deficit: To lose weight, you need to create a calorie deficit. This means consuming fewer calories than your maintenance calorie intake. A healthy calorie deficit is around 500 calories per day, which should result in a loss of one pound per week.

  5. Track your food intake: Use a food diary or app to track what you eat and how many calories you consume. Make sure to include snacks and drinks as well. Be as accurate as possible, measuring portions and using the nutritional information on food labels.

  6. Adjust your calorie intake: Monitor your weight loss progress over time and adjust your calorie intake accordingly. If you are not losing weight, you may need to decrease your calorie intake further or increase your physical activity level.

  7. Be consistent: Tracking your maintenance calories for weight loss requires consistency and discipline. Stick to your calorie deficit and tracking routine, and don't give up if you experience setbacks or plateaus.

Remember to consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have any underlying medical conditions or concerns.


  1. Eat a calorie surplus: In order to build muscle, you need to eat more calories than you burn. Aim for a surplus of 250-500 calories per day.

  2. Focus on protein: Protein is essential for building muscle, so make sure you're getting enough. Aim for at least 1 gram of protein per pound of bodyweight.

  3. Lift heavy weights: In order to build muscle, you need to challenge your muscles with heavy weights. Focus on compound exercises like squats, deadlifts, and bench press.

  4. Rest and recover: Muscles grow during periods of rest, so make sure you're getting enough sleep and allowing your muscles time to recover between workouts.

  5. Be consistent: Building muscle takes time, so make sure you're consistent with your workouts and nutrition. Aim to train each muscle group at least twice a week.

  6. Consider supplements: While supplements are not essential for muscle gain, they can be helpful in supporting your training and nutrition goals. Talk to a healthcare professional before taking any supplements.

Remember, building muscle is a long-term process that requires consistency, dedication, and patience. Keep these tips in mind, stay committed to your goals, and you'll see progress over time.



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