Gaining a good body shape and good looking muscles consist of two parts – Losing the fat and gaining the muscle mass. Both of these collectively provide the noticeable results.

Some people may have good muscle mass but lost in the accumulation of fat. So, only way is to lose the excessive fat surrounding the muscles. On the other side, some people may lose fat and realize that they have not any muscles to show. So, the conclusion is we should have the combination of both for getting some meaningful results. Following are some tips for losing the fat and gaining the muscles.

• Use weights and gain weights

Do some heavy weight and low rep workout to start with. Use of free weights is the best way for gaining the muscles. Try to overload the muscle as much as you can to break down maximum of the muscle tissues that will lead to the gain in muscle mass while you will be taking the rest and eating the proper diet.

A routine of light weight and high rep exercise leads to the toning of muscles but it doesn't increase the muscle mass. A good practice is to first go for a bulking program before going through the body toning procedures. Also remember to intake enough amount of protein in your daily diet as protein diet holds the key in bodybuilding.

• Lose the excess fat

A well defined muscle can be gained by losing the excess fat. This can be done in many ways. Being on the dieting, you will have to reduce the amount of fats and salt in you daily diet. Include the healthy vegetables, fruits and grains in the diet. Secondly, increase your water intake to flush out the excess body fats. It helps your body to function better and get a good shape easily.

• Rest a lot

Body can't grow without proper rest and recovery of the broken cells. The muscles tissues get broken while the workout and needs to be rebuilt. This process eventually leads to the gain in muscle mass. So do enough rest and get enough sleep in order to gain the weight. 

It is not too hard to get a well shaped and toned body but it requires a constant commitment from your side. Just have some time to workout, have some patience and dedicated efforts and you will soon be rewarded for all those investments.