Fitness goals often involve both losing weight and gaining muscle. Many lifestyle areas must be addressed to achieve these goals, including a solid strength training program and a cardio routine. The key to weight loss and muscle building success is developing healthy eating and exercise habits, the Mayo Clinic says. Attention to caloric intake and expenditure is of prime importance in creating plan that burns body fat and builds lean muscle mass.
Considerations
To lose body fat, a caloric deficit must be achieved. But to gain muscle, a small caloric surplus must be added to a weight-training regimen. Therefore, these two goals are not usually sought simultaneously. The best way to go about leaning out and gaining muscle is training periodization, a process where an individual's workout scheme is varied over time. Intensity, volume, speed, rep range and exercises can be switched to keep progressing and prevent a plateau. Periodization can also focus on weight loss for a specified time, then change to a muscle-building program.
Features
The two major components of a workout plan are cardiovascular activity and strength training. Both must be used to achieve a lean, tight body. A solid mass building program can consist of a three- to five-day training split, mostly in the lower rep ranges of four to eight. In addition to performing three to six days of strength training a week, cardio should be used to increase caloric burn and reduce body fat. Depending upon individual needs, 25 to 60 minutes of aerobic activity should be incorporated into a fitness plan three to six days a week.
Metabolic Training
Another workout plan that maximizes both anaerobic and aerobic activity is metabolic training. Metabolic training involves alternating high intensity bouts of cardio activity with less intense, compound movements, according to fitness expert Robert Reames in his book "Make Over Your Metabolism." There are many benefits to this kind of training, Reames says, including increased fat-burning potential and increased human growth hormone, which helps form muscle.
Potential
Consistently working out and adhering to a healthy nutrition program reduces body fat and fights obesity. A reasonable and safe amount of body fat to lose each week is 1 to 2 pounds, according to Tom Venuto in his book "Burn the Fat, Feed the Muscle." He also says a realistic muscle-building goal is a gain of 2 percent of body weight per month. Not only will this create a lean, muscular physique, but it also has many positive health benefits. Diabetes, heart disease, and depression are among the diseases a healthy lifestyle can thwart, according to Weight Loss Research.
Expert Insight
Most difficult in achieving fitness and body composition goals isn't lack of information--it's usually a lack of sustained motivation. Seek the support of peers, family or an online community. Never begin any exercise program without the approval a health practitioner. It's vital to long-term success to understand that fitness is a lifelong process and not a short-term affair. Consistency, support and flexibility are important components of wellness that demand attention in the same manner as diet and exercise.
References
- Mayo Clinic: Diet and Exercise
- "Make Over Your Metabolism"; Robert Reames; 2006
- Weight Loss Research: Obesity Health Risks Weight Loss Research
- "Burn the Fat, Feed the Muscle"; Tom Venuto; 2003
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