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11 ways to build muscle and lose fat faster. period," lanier tells buzzfeed life. if your goal is to build muscle and get lean, you need to take in more fuel. try out these 9 quick total. To lose weight and gain muscle, replace unhealthy process foods, like packaged chips and frozen dinners, with foods that are high in protein, like lean beef, chicken, and eggs. you should also try to do cardio exercises, like running and biking, 4 days a week for 30 minutes at a time, which will help you burn calories.. Lose fat 6 lesser-known tips for fat loss if your plans to turn your beer gut into a six-pack before summer have fizzled, it might be time to try an alternative method..