I was teased a lot in school for my poor body composition. At the age of fourteen, I weighed a measly 120 pounds, and looked soft and frail. At one point my body image was so low that I decided to start heading to the gym with the goal of trying to make my body something to be proud of. That was eight years ago, and I now stand at close to 220 pounds, with a body fat of around 10%. I have more confidence than ever, feel absolutely great, and wake up everyday with a smile on my face!

Weight training has become my life; I work as a personal trainer, nutritionist and mentor to those who wish to take control of their life and create the body of their dreams. If you wish to gain muscle and lose fat, this article is for you.

Firstly, you must recognize that resistance training is the best time of exercise that you can do. Lifting weights increases your insulin sensitivity (your body finds it harder to store fat), increases your testosterone, (your body finds it easier to gain muscle), improves your posture and immune system, as well giving you a massive hit of endorphins - lifting weights is nature's own anti-depressant! Best of all, if you are looking for pure fat loss, working out in the gym burns more calories per minute than many other forms of exercise. If you are interested, you can also purchase a range of weights for sale, so that you may train at home.

For a beginner, it is important to only train one to three times a week, to make sure that you do not burn out, allowing as much progress as possible, for the longest period of time. Focus your training around the big exercises such as the squat, dead lift, bench press, barbell row and chin up, as these give the best "bang for your buck," as they are all incorporate a huge number of muscles. Secondary exercises such as barbell curls, lateral raises and calf raises should be down solely to flesh out the remainder of your training session - they are supplementary.

Latest, diet is incredibly important. In the fitness industry, we say that "protein is key, but the calorie is king." What this means is that once you are consuming a sufficient amount of protein every day (around 1 to 1.5 grams per pound of body weight), the total number of calories is the only thing that need be changed, depending on your goal. If you wish to gain weight and muscle, it is merely a process of consuming more energy than you burn. On the other hand, if you wish to lose fat, it is similarly a process of consuming less energy than you burn. For example, consistently eating 500 calories under you daily maintenance will give you a weight loss of around a pound a week. The foods you should be eating include: all lean cuts of meat, oats, wholemeal breads, all fruit, all nuts, olive oils and low-fat sources of dairy.

So, if you wish to starting to lose fat and to gain muscle, why not get a gym membership and start eating correctly? You will never look back, I can guarantee you that!