Getting your body toned and in shape is not an easy undertaking, requiring determination and patience. However, following a proven diet and fitness plan will have you on your way to reducing body fat and building muscle within a matter of weeks. It's always a good idea to have a partner or trainer follow you on your fitness journey for additional motivation. The key to losing fat and increasing muscle mass is combining a healthy diet, cardiovascular workouts (cardio exercises) and weight-training routines.
Step 1
Change your diet to include healthier foods, such as fruits, vegetables, whole grains and lean meats. Instead of eating prepackaged meals from a box like TV dinners, eat fresh foods and/or frozen fruits and vegetables. Eliminate sugary, salty and fried snacks. Healthier snacks include nuts, fruits and yogurt.
Step 2
Jog or walk three days a week for 30 to 60 minutes per session. For best weight loss results, increase the frequency to five cardio days per week after about two weeks. The key to burning fat by walking or jogging is to exercise for a long time at moderate intensity levels, meaning you should work up a good sweat and increase your heart rate to about double its resting rate.
Step 3
Lift weights three days a week. It's best to use a weight bench, straight bar with weights and various-sized dumbbells. Only spend approximately 45 minutes per workout, and always put a rest day between each session. Target about three or four muscle groups per session, working out each muscle only once per week. Three to four sets of 10 to 12 repetitions per muscle is ideal for each weightlifting workout.
Step 4
Sleep 7 to 8 hours per night. Sleep is one of the most important aspects of building muscle and burning fat, and it's often one of the most overlooked. After you have broken it down through exercise, muscle actually rebuilds itself while you are sleeping. In other words, without adequate rest you will not build muscle.
Tips and Warnings
- Purchase a heart rate monitor to keep track of your heart rate while you exercise. Your target heart rate level for weight loss is equal to about 50 to 85 percent of your maximum heart rate (220-age = maximum heart rate). Consuming a protein shake each day is great way to speed up the muscle building process. Protein is a vital piece of the pie when it comes to building muscle. If you do not have access to a weight bench and weights, you can supplement push-ups, crunches, pull-ups, dips and related exercises to satisfy your resistance-training needs.
- Never begin an exercise regimen or diet program without first consulting your doctor. If you feel faint, nauseated, weak or lightheaded during your workout, stop exercising immediately.
Things You'll Need
- Healthy foods
- Running/walking shoes
- Weight bench and weights
- Dumbbells
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