The loss of body fat combined with the gaining of muscle mass can result in a dramatic transformation to your physique. The shrinking of your waistline combined with a thickening of your upper body muscles makes for a drastic aesthetic change. Fat loss and muscle gain are not only important for your appearance, but to your health as well. Lowering body fat levels can reduce your risk of developing heart disease and diabetes. Increased muscle mass speeds the metabolism and improves bone density. The right program will result in significant gains.
Step 1
Test your body fat percentage. Available at most fitness centers, a body fat test will tell you what percentage of your weight is fat as opposed to lean tissue. Testing your body fat percentage monthly throughout your plan will let you know if you are gaining muscle and losing body fat.
Step 2
Cut out processed foods. Avoid foods like white flour and sugar, which tend to raise insulin levels and keep you fat. Instead, make whole grains, fruits, vegetables and lean proteins the foundation of your diet. Eat five moderate-calorie meals each day, making sure they are balanced between protein and carbs.
Step 3
Resistance train three times per week to increase muscle mass. Use pressing and pulling exercises to quickly build muscle mass and coordination. Use bench presses, rows, deadlifts and squats as your main exercises. If you are new to resistance training, use the machine circuit at your fitness center. Find new exercises and programs at the American Council on Exercise website.
Step 4
Burn fat calories with cardiovascular training. Start with daily walking, either on a treadmill or outside to build up your endurance. When you can easily complete 30 minutes of brisk walking, move on to more challenging forms of cardiovascular exercise like the stationary bike and elliptical trainer.
Tips and Warnings
- Take a picture of yourself before and each month into your program. Seeing visual progress from month to month will help keep you motivated.
- Consult your doctor before starting this or any exercise regimen.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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