Skip Nav
45-Minute Kick-Boxing Workout
This Cardio Kick-Boxing Boot Camp Is the Workout You've Been Craving
Do Low-Calorie Diets Lower Metabolism?
If You Make This Mistake When Going Low-Cal, Your Metabolism Will Pay For It
Is Peeing While Jumping Rope Normal?
I Pee When I Jump Rope, and Guess What? It's OK!
Can Tight Hips Cause Weak Glutes? Massy Arias Answers
This Common Problem May Be Interfering With Your Booty Gains, According to Trainer Massy Arias
Best Ways to Lose Body Fat
Weight Loss
A Personal Trainer Reveals the Biggest Myths About Losing Body Fat

How to Lose Body Fat and Build Muscle

This Simple Diagram Is the Key to Losing Body Fat and Building Muscle

It's so damn frustrating! You're exercising like crazy, your healthy eating is on point, but you're not slimming down or looking as toned as you want. Maybe you're tackling your goals in the wrong way. This diagram posted by personal trainer Dimitri Peskin from evolvetrainingsystem shows what it takes to build muscle and lose fat.

Dimitri says that the biggest aspect to making changes in your body composition has to do with your mentality. If you're willing to put in the time, "face challenges, overcome obstacles, and understand that it's not a smooth road, you'll be fine, everything will come together. Fix your mentality and your problems will be fixed, not instantly but inevitably."

You need the determination and the drive to push yourself out of your comfort zone. You need consistency, even on days when you are tired or feel like giving up. You need to believe in yourself and in your ability to crush your goals. It's also important to remember that even though you want to lose weight or change something about how you look, having a positive attitude about your body is essential, as is creating realistic expectations.

With a strong mindset, the rest of the pyramid is just details. Obviously losing body fat and gaining muscle requires proper nutrition and exercise, but none of that will matter if you're looking for "a quick fix" or you're "not balancing your regular life with fitness." Transformation needs to happen in your mind first, and then your body will follow!

More from POPSUGAR
From Our Partners
Do Low-Calorie Diets Lower Metabolism?
What Does Lemon Water Do For Belly Fat?
How Many Macros Do I Need to Lose Weight?
How Many Grams of Sugar Per Day to Lose Weight
Does Cardio Burn Fat?
How to Stay in a Calorie Deficit
Can You Lose Belly Fat by Walking?
115-Pound Weight-Loss Transformation
How Does Age Affect Metabolism?
Is It Bad to Skip Breakfast?
Do High-Fat Diets Help You Lose Weight?
Best Ways to Lose Body Fat
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds