Course in Diets: How to Lose Fat and Build Muscle Fast

Learn how to create optimal diets to lose fat and gain muscle with a practical sports nutrition and strength training plan. Master calorie balance, targeted protein, and supplementation to transform your body without sacrificing performance.

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Course in Diets: How to Lose Fat and Build Muscle Fast

Tired of diets that make you lose weight but also muscle, leaving you untoned? Or trying to bulk and ending up storing more fat? This course is the definitive guide to the holy grail of fitness: body recomposition, the process of burning fat and building muscle at the same time.

The secret is not just eating less, it is eating smart. This program will teach you how to design your own sports nutrition plan. You will master calorie balance for sustainable fat loss without sacrificing performance. We focus on a high protein diet to fuel hypertrophy and we will teach you how to use carbohydrates and healthy fats to your advantage.

But nutrition is only half the battle. We will teach you how to combine your eating plan with a strength training routine, the real key to hypertrophy and to accelerating your basal metabolism. You will discover why lifting weights is essential for muscle definition and how to structure your exercises.

This course integrates everything into a clear action plan. You will understand the science of body composition, from how your metabolism works to the role of sports supplementation to boost your results. You will stop guessing and have the definitive guide to reduce belly fat and tone your body.

Course Details

  • πŸ’» Video hours 8
  • πŸ•’ Study hours 64
  • 🎬 Videos 72
  • πŸ“ Test 71
  • πŸ“ˆ Level to Expert Level
  • Language English and MultiLanguage
  • πŸŽ“ Study certificate
  • πŸ”“ Lifetime access
  • 🏡️ 7 Guarantee days
  • πŸ’³ Secure payment with SSL
  • πŸ’΅ We accept all payment methods
β™₯️ Take advantage of our offers
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What will you learn in this course?

  • 🍽️ How to calculate your calorie balance and macronutrients (protein, carbohydrates, and fats) for effective fat loss.
  • πŸ‹οΈβ€β™‚οΈ How to structure a strength training program focused on hypertrophy to gain muscle mass and boost your metabolism.
  • πŸƒβ€β™‚οΈ How to intelligently integrate cardio and HIIT training to burn fat without sacrificing gained muscle.
  • πŸ“… How to design a nutrition plan and an exercise routine that work together for muscle definition.
  • πŸ’Š How to understand sports nutrition and which supplements (like protein) actually work for recovery and muscle gain.
  • πŸ”₯ Specific strategies to reduce stubborn abdominal fat and achieve a more toned, healthier physique.

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The course syllabus includes:

πŸ‘¨πŸ»β€πŸ« 9 Topics
TOPIC 1: GENERAL
9 Lessons01:03:36
Design meal plans with calories, macros, proteins and fats, calculate needs, choose carbs for sports and create SAP ME21N orders by completing data, validating warnings and posting.

📥 1.1. Documentation to be downloaded in the last topic

1.2. Priorities for nutrition

You will discover nutrition priorities and how to design an effective meal plan: control calories, balance macronutrients, set schedules, choose foods, and use supplements when necessary.

06:48

1.3. Let's first check the calories.

How calories work, their equivalence with kilojoules, calories per macronutrient, and how calorie balance affects weight gain or loss.

07:16

1.4. What should we know about proteins?

Identify what proteins are, their roles in physical fitness, which foods provide them, and how to combine vegetables to obtain high quality proteins.

06:50

1.5. How much protein do you need daily?

How to calculate how much protein you need per day based on your weight, age, and activity level, and when to increase it or avoid excess

07:49

1.6. Fats or lipids in the diet

Learn what lipids are, their types and components, their role in the diet, which foods contain them, and how their intake affects health and cholesterol.

08:56

1.7. Let's consume only the necessary fat

Discover the roles of fats in the body, which types are healthier or harmful, recommended intakes, and practical tips to include only the necessary fat in your diet.

08:20

1.8. Carbohydrates in the creation of diets.

Create a purchase order in SAP ME21N by entering purchasing organization, company code, purchasing group and item data, reviewing warnings, and posting the document.

08:46

1.9. How many carbohydrates should i eat?

How to choose and balance carbohydrates: recommendations, risks of deficiency and excess, sweeteners and athletic needs

08:51

TOPIC 2: MEAL TIMES
9 Lessons00:44:21
Master planning five daily meals, distribute and calculate carbohydrates, proteins and fats based on your weight and training intensity, and optimize pre and post workout meals for performance, recovery and muscle growth

📥 2.1. Documentation to be downloaded in the last topic

2.2. Meals throughout the day

Distribute 5 or more meals daily: energy percentage per meal, what to include in a full breakfast, snack options, and how to plan light lunches and dinners to boost energy, aid digestion, and manage weight.

07:03

2.3. Best times to eat proteins

How to distribute and choose protein sources to boost muscle synthesis and repair, best times of day, frequency for athletes, and strategies to slow digestion and keep amino acids available.

04:59

2.4. When to consume carbohydrates?

How to calculate how many grams of carbs you need by weight and training intensity and when to eat them to optimize performance and recovery.

04:22

2.5. When to eat fats?

How and when to include fats in an athlete's diet, which sources to choose for performance and recovery, and when to reduce intake before training or competitions.

04:22

2.6. The pre-training meal

How to plan your pre workout meal to boost energy, delay fatigue and preserve muscle mass, what to eat and how much to consume: 1 to 4 g of carbs per kg and 20 to 25 g of protein

04:40

2.7. The meal after training

Replenish energy and repair muscle: what to eat after training, which carbohydrates and proteins to choose, and how much to consume per kilogram to optimize recovery.

06:15

2.8. The anabolic window myth or reality?

Discover what the anabolic window is, what the science says, and practical pre and post workout nutrition strategies to use.

04:48

2.9. Foods to increase muscle mass

How to choose and combine grains, meats, fish, eggs, dairy, fruits and nuts to tone and gain muscle mass healthily

07:52

TOPIC 3: SUPPLEMENTS
8 Lessons00:40:37
Choose and use sports supplements safely: protein, creatine, pre-workouts, fat burners, omega-3 and garlic, dosing, timing, myths and strategies to improve performance, recovery and testosterone

📥 3.1. Documentation to be downloaded in the last topic

3.2. Nutritional supplements in the creation of diets

How to choose and use sports supplements to improve performance, speed recovery, preserve muscle, reduce fat and prevent injuries, along with their function and forms of presentation.

04:05

3.3. Protein powder

Learn what protein powder is, how to choose it for your goals, how much and when to use it, myths about kidney harm, and its effects on muscle mass and testosterone.

06:25

3.4. Creatine as a supplement

Learn how creatine works, which type to choose, safe dosing, when to take it, and facts about loading, cycling and mixing to boost performance and increase muscle mass.

07:14

3.5. Other supplements to consider

You will identify the key ingredients in pre-workout supplements and fat burners, how to dose them, and cheaper alternatives to boost performance and fat loss without overspending.

05:00

3.6. Fish oil

Discover why omega 3 fatty acids and fish oil benefit the heart, joints and brain, how to take them, recommended dosage and possible side effects.

04:54

3.7. Garlic supplements

Discover in this video the benefits of garlic, how odorless capsules work, recommended doses, adverse effects, and contraindications for safe use.

07:03

3.8. Testosterone

Discover how to naturally increase testosterone: what it is, risks of external treatments and practical strategies for diet, training, rest and stress management.

05:56

TOPIC 4: PREPARATION OF DIETS
7 Lessons00:41:34
Calculate your metabolic rate with the Harris Benedict equation and design a meal plan that allocates calories, carbohydrates, protein and fats to optimize energy, recovery and safe muscle growth.

📥 4.1. Documentation to be downloaded in the last topic

4.2. Calculating your caloric needs

You will calculate your basal metabolic rate using the Harris Benedict formula and your daily calorie needs based on your activity level to create a balanced meal plan.

06:59

4.3. How to select and count calories?

Select foods and calculate, using pencil and calculator, the calories and grams of carbohydrates, fats, and proteins you need to meet your daily needs and avoid empty calories.

09:13

4.4. Ideal protein intake

How to calculate protein needed per kg of body weight, which foods to prioritize, how to distribute portions during the day and how to avoid excess intake to gain muscle safely.

07:25

4.5. Ideal carbohydrate intake

How to calculate grams of carbohydrates per kg based on intensity, which foods to choose and when to eat them to optimize performance and recovery in bodybuilding

06:23

4.6. Ideal fat intake

How to calculate and include 15% to 20% monounsaturated fats in your diet using olive oil as the main source

06:23

4.7. How to structure daily meals?

Organize your meals and allocate calories, macronutrients and timing before and after training to optimize energy, recovery and adaptation based on habits and portions.

05:11

TOPIC 5: WEIGHT LOSS AND MUSCLE GAIN DIETS
20 Lessons01:49:07
Calculate and adjust your TDEE, calorie deficit or surplus and macros, design meal plans and workouts by sex, age and vegan preference, and manage retention, supplementation and recovery to gain muscle or lose fat effectively

📥 5.1. Documentation to be downloaded in the last item

🔒

5.2. Volume increase and cutting phases

Gain muscle mass safely: calculate your TDEE and add about 500 kcal or 20% extra, train with weights and choose healthy foods to maximize muscle and minimize fat

04:51 🔒

5.3. Cutting diet

Design a cutting diet to reduce fat without losing muscle mass, learn to calculate a calorie deficit, adjust protein to training, and use supplements only as a complement.

06:06 🔒

5.4. Fitness and nutrition

How to maintain a balanced diet that allows occasional treats without undermining fat loss while managing calories and macronutrients

05:12 🔒

5.5. Factors that slow weight loss

Discover why your weight plateaus, how to distinguish water retention, muscle gain, and hidden calories, and how to monitor and adjust your diet to keep losing fat.

06:37 🔒

5.6. Post workout shakes

Find out whether you need a shake after training, what science says about the anabolic window, when shakes are useful and how to make 4 practical recipes to recover effectively.

05:26 🔒

5.7. Diets for men

Design a 2000 kcal diet for active men to reduce abdominal fat, split into five meals, and calculate proteins, fats, and carbohydrates to achieve safe weight loss.

07:16 🔒

5.8. Diets for women

Understanding female body fat, how it changes with age, related risks, and following 1500 and 1800 kcal diets with practical meal plans to lose or maintain weight.

05:24 🔒

5.9. Diets for fat loss and muscle gain

There is no content available in this video, so it does not provide a lesson or any learning objectives.

04:56 🔒

5.10. Differences between men and women

How to adapt your diet based on biological differences between men and women by adjusting calories, macronutrients and key micronutrients such as iron, vitamin C and calcium.

06:46 🔒

5.11. Muscle mass development in nutrition

How to increase muscle mass with progressive strength training, a caloric surplus diet, and adequate rest to prevent injuries and maximize growth

04:56 🔒

5.12. Action plan to increase muscle mass

Design a diet and training plan to increase muscle mass: calculate calorie surplus, choose proteins and carbs for before and after workouts, learn key exercises, structure a weekly routine and prioritize rest

05:21 🔒

5.13. Weight loss guide

Science based weight loss: create a calorie deficit without nutrient shortfalls, prioritize nutrient density, and combine exercise to lose fat while preserving muscle.

05:08 🔒

5.14. Action plan for weight loss

Practical weight loss plan: set goals, calculate calorie deficit, allocate macros and appropriate foods, choose supplements and meal timing, with examples and recommended dosages.

07:12 🔒

5.15. Eating plan for men (Muscle mass)

Choose and adjust a meal plan based on your weight and height to build muscle, with daily menus and calorie and macronutrient calculations.

06:19 🔒

5.16. Food plan for women (Muscle mass)

How to choose and adjust a female meal plan based on your weight and height to build muscle, with detailed daily menus and the rule to change 50 calories for every 2 kg

06:25 🔒

5.17. Meal plan for vegans (Muscle mass).

Design a vegan eating plan to build muscle mass: sample menus for men and women, plant protein sources, daily calories and macros, and meal timing around workouts

04:08 🔒

5.18. Weight loss meal plan for men

Choose and adjust meal plans for men by weight to lose fat: 1900, 2000 and 2100 kcal options and how to add or subtract 50 kcal for every 2 kg difference.

06:24 🔒

5.19. Weight loss meal plan for women

You will choose the ideal women's meal plan based on your weight, learn to adjust 50 kcal for every 2 kg difference, and see daily meal and macronutrient examples to lose weight.

06:27 🔒

5.20. Weight loss meal plan for vegans.

Vegan weight loss plan: detailed daily menus with calories, macronutrients and plant protein sources for man 2000 kcal and woman 1500 kcal

04:13 🔒

TOPIC 6: HEALTHY DIET
8 Lessons00:44:21
You will distinguish myths from facts about carbohydrates, fats and proteins, read labels, calculate portions and choose nutrient dense foods to improve an athlete's energy, performance and health.

📥 6.1. Documentation to download in the last topic

🔒

6.2. Carbohydrates: necessary or harmful?

Learn how to separate myths from facts about carbohydrates and apply a diet that maximizes an athlete's energy, performance and health

06:59 🔒

6.3. Cholesterol, health and diet

Identify good and bad fats, learn to maintain healthy cholesterol levels through diet, and know which fats athletes should avoid.

07:49 🔒

6.4. Myths and certainties about proteins

Debunk myths about protein: how much you really need, how to distribute intake, when to take it, and whether supplements are needed to build muscle mass and improve health.

06:23 🔒

6.5. Do not give up the consumption of eggs.

Learn why eggs are not dangerous, which nutrients they provide, the differences between egg white and yolk, and how many eggs per week are safe based on the evidence.

04:43 🔒

6.6. Let's read the labels

How to read and interpret nutrition labels to calculate serving sizes and calories, understand percent daily values and assess fats, sodium, sugars, fiber, protein and vitamins to choose healthier foods.

07:30 🔒

6.7. Nutrition labels in the healthy diet

Read nutrition labels and calculate calories per serving, distinguish healthy fats from unhealthy, identify sodium, fiber and cholesterol, and use the daily value percentage to choose healthier products.

05:39 🔒

6.8. Nutrient density in the creation of diets.

Understand what nutrient density is, how to compare foods by nutrients per calorie, and how to choose those that provide the nutrients your diet needs.

05:18 🔒

TOPIC 7: COMMON DIETS
8 Lessons00:41:17
How to choose and tailor diets by budget, preferences and activity, compare evidence on gluten, paleo, ketogenic, vegan and intermittent fasting, and apply them safely and in a balanced way.

📥 7.1. Documentation to be downloaded in the last topic

🔒

7.2. Popular diets

Learn how to choose the right diet based on your budget, preferences, activity level and sustainability, and how to evaluate popular diets to pick the best fit for you.

05:56 🔒

7.3. Gluten-free diet

Learn what gluten is, who should avoid it, myths about gluten free diets, their nutritional risks, whether they aid weight loss, and how to follow one in a balanced way.

05:07 🔒

7.4. Paleo diet

In this video you will learn what the paleo diet is, which foods to include or avoid, its potential benefits and criticisms, and what the evidence says about using it wisely.

06:09 🔒

7.5. Low carbohydrate diet

Discover what gluten is, who needs a gluten-free diet, what the evidence says about its effectiveness, and how it compares with low-carbohydrate diets.

06:03 🔒

7.6. Intermittent fasting in the creation of diets.

You will learn what intermittent fasting is, its types, benefits, risks, and how much weight you might lose so you can decide if starting it suits you.

05:26 🔒

7.7. Vegan diet

How to plan a vegan diet to build muscle, combine plant proteins, prevent micronutrient deficiencies, and use recommended supplements and foods.

06:22 🔒

7.8. Ketogenic diet

Ketogenic diet explained: what ketosis is, standard, cyclical and adapted variants, foods to avoid, benefits and side effects, and how to adopt it gradually.

06:14 🔒

TOPIC 8: MICRONUTRIENTS
11 Lessons01:29:22
Distinguish functions, sources and doses of vitamins and minerals, their impact on health and sports performance, risks from deficiency or excess, and apply nutritional and coaching strategies for sustainable weight loss.

📥 8.1. Documentation to download in the last topic

🔒

8.2. Vitamins and minerals

Learn the roles, classification, sources, and amounts of vitamins and minerals, and how their deficiencies or excesses affect athletic performance and health.

06:33 🔒

8.3. Vitamins a and d

How to obtain and use vitamins A and D: food and sun sources, functions, recommended doses, effects of deficiency and excess, and their relationship with fats and performance

08:06 🔒

8.4. Vitamins e and k

Learn how vitamins E and K protect muscle, bone and blood clotting, where to find them, how much you need and the risks of too much or too little

07:22 🔒

8.5. Vitamins b1, b2, and b3.

Identify the roles of vitamins B1, B2 and B3 in energy metabolism, their functions for nerves and skin, dietary sources, and recommended daily intakes by age and sex.

11:15 🔒

8.6. Vitamins b5, b6, and h

Learn the roles of vitamins B5, B6 and H in energy metabolism, foods high in them, exercise-specific needs, and deficiency signs to improve performance and muscle growth.

08:30 🔒

8.7. Vitamins b9, b12, and c.

You will identify functions, sources, recommended doses and consequences of deficiency of vitamins B9, B12 and C, and how they affect metabolism, blood formation, the nervous system and iron absorption.

08:38 🔒

8.8. Calcium, phosphorus and magnesium.

Discover the role of calcium, phosphorus and magnesium in bone health: functions, sources, absorption, recommendations and risks from deficiency or excess.

10:12 🔒

8.9. Sodium, potassium, chlorine and sulfur.

Identify functions, sources, requirements and risks of excess or deficiency of sodium, potassium, chloride and sulfur, and learn intake recommendations and athlete guidelines.

10:59 🔒

8.10. Iron and other micronutrients

You will learn about the essential trace minerals iron, zinc, iodine, selenium, manganese and copper, their functions, food sources and recommended daily amounts

10:20 🔒

8.11. Water, an essential element for life

Discover how to achieve and maintain weight loss with nutritional coaching: realistic goals, healthy eating habits, physical activity, emotional hunger control and behavior tracking.

07:27 🔒

TOPIC 9: DOCUMENTATION TO DOWNLOAD
1 Lessons00:00:00

📥 9.1. Download agenda in pdf

🔒

Course Details for Losing Fat and Gaining Muscle

Offer for the unemployed, Diet Creation Course

The Creating Diets to Lose Fat and Gain Muscle course is a training offer at $6 aimed at unemployed people.

Our proposal will let you design nutrition plans and develop the skills needed to enrich your experience and strengthen your professional competencies.

Course on How to Lose Fat and Gain Muscle at the Same Time at an Affordable Price for Workers

Expand your current sports services with this specialized Body Composition Nutrition course for only $6, ideal for personal trainers.

You will design targeted dietary strategies for hypertrophy and muscle definition, delivering advanced holistic guidance that will substantially boost your key professional strengths.

Official Certification in Diet Planning

Upon completing this body recomposition training, you will receive a personal certificate that validates your technical knowledge in sports nutrition. Although not an official degree, this document acknowledges your ability to design efficient and safe meal plans. It serves as a trustworthy endorsement to demonstrate your studies and mastery of strategies to professionally optimize physical performance.

To obtain it you must pass the tests for each video. This ensures our certifications remain rigorous and academically sound.

Job Opportunities from the Course Creating Diets to Lose Fat and Gain Muscle

Currently, there is a growing demand for professionals trained in creating diets to lose fat and gain muscle. More and more people are seeking to achieve their health and wellness goals through proper nutrition and effective training.

Our training in diet creation will provide you with a solid foundation of knowledge and specialized skills in designing personalized meal plans for fat loss and muscle gain. We are committed to providing you with the necessary tools to effectively advise your clients on their path to a healthier life.

The current market demands qualified professionals who can guide others to success in their physical transformation and wellness goals. With our training, you will become an expert in creating effective diets and will be able to stand out in consultancies, gyms, or as an independent nutrition consultant.

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Frequently asked questions about Muscle-Building Nutrition

What is a sports diet and why is it important for athletes?

The key components of an athlete's diet include carbohydrates for energy, proteins for recovery and muscle building, and healthy fats for cellular function and long term energy.

In addition, proper hydration and the inclusion of essential vitamins and minerals are fundamental. Planning meals around training is also crucial to maximize nutritional benefits and athletic performance.

What role do supplements play in a sports diet?

Supplements can be useful for filling nutritional gaps, improving performance, and speeding up recovery. However, they should not replace a balanced diet. Common supplements include protein powders, branched chain amino acids [BCAA], creatine, and specific vitamins and minerals such as vitamin D and iron.

It is important that athletes consult a healthcare professional before starting any supplementation regimen to ensure it is safe and appropriate for their needs.

How can a sports diet be adapted for different types of sports?

The adaptation of a sports diet depends on the type of sport, the intensity of training, and the individual needs of the athlete.

For example, endurance sports such as cycling and running require a higher intake of carbohydrates to maintain energy levels, while strength sports such as weightlifting may need more protein for muscle building and repair.

It is important to work with a sports nutritionist to create a personalized plan that takes into account the specifics of each sport and athlete.

What should be eaten before and after a workout to optimize performance?

Before training, it is ideal to consume complex carbohydrates and lean proteins to provide sustained energy and prevent fatigue. One example would be a meal with oatmeal and egg whites.

After training, the combination of protein and carbohydrates is crucial for muscle recovery and glycogen replenishment. A protein shake with fruit or a meal that includes chicken and brown rice can be very effective.

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