How Do You Lose Weight From Fat and Build Muscle? The Role of Testosterone

You are overweight with excess fat and are asking "how do you lose weight?" In order to achieve the best results, you should focus on losing fat while building muscle at the same time. How to lose the fat and build muscle is not hard to figure out, but takes work and dedication. You need to consider the effects of your testosterone levels on fat loss and muscle-building. Considering the following three factors to boost your testosterone levels naturally and help you in how to lose the fat.

1) Foods you eat:

This one might seem like a no-brainer, but you'd be surprised at how many people get it wrong. How do you lose weight and build muscle? Certainly not by eating junk food. How do you lose weight and build muscle? Not by dehydrating yourself and eating irregularly. How do you lose weight and build muscle? Not by burning less calories than you take in. Doing cardio is the way how to lose the fat. To fuel this cardio, you use some of the fat in your body as a source of power, but you still need a certain amount of carbs so you don't run into deficiency. You also need to eat vegetables and fruits that will provide you with needed vitamins and minerals. For muscle-building, you need to eat enough protein to help your body build those new muscles.

2) Your mood:

When you are emotionally stressed your body secretes more stress hormones like adrenaline and cortisol which contribute to catabolic activity by storing fat and consuming muscle tissue. You need to avoid stress by acquiring a positive outlook, which will help reduce those catabolic hormones and preserve your muscles. How do you lose weight from fat and maximize muscle building? Don't get stressed out and take it easy.

3) How you work out:

The way you work out is directly related to the levels of testosterone in your body. According to multiple studies, levels of testosterone become highest with short and intense exercise sessions that are between 45 minutes to an hour. This is in line with other findings that mention rising levels of muscle-consuming cortisol after about 45 minutes of activity - certainly not the way how to lose the fat and maintain your muscle mass. So how do you lose weight of fat and build muscle? Keep your workouts intense and short, under an hour in duration, to avoid catabolic effects of cortisol production.