You know that reaching a healthy weight will help improve your appearance and overall well-being. But body weight and body mass index do not always accurately portray the health of your body. The Mayo Clinic reported in March 2008 that according to BMI and body weight, more than half of American adults who seem normal possess overly high body fat percentages. You must lose meaningful weight and build lean muscle mass to truly improve your health and achieve a lean, toned look.
Step 1
Decrease your overall calorie intake, but do not go too low. Eat enough calories to support exercise and daily function, which is a minimum of 1,200 per day for women and 1,500 for men, according to MedlinePlus.
Cutting 250 to 500 calories per day yields a 1/2 to 1 lb. per week weight loss, since one pound is equivalent to 3,500 calories. Lose weight any faster and you're likely losing valuable muscle along with some fat.
Step 2
Reduce portion sizes of calorie-dense foods like starches and proteins and load up on fresh fruits and vegetables at most meals. Get enough protein to support your muscle. As a casual athlete, stick to the low end of the International Society of Sports Nutrition guidelines of 1.4 to 2 g per kilogram of body weight.
Three to 4 oz. of meat, fish and poultry at your three major meals should be sufficient. Stick to1/2 cup of whole grains or sweet potatoes with meals. Snack on apples and nut butter, cut up vegetables with hummus or low-fat cheese with pears.
Step 3
Cut back on added sugars. Ditch extra calories from soft drinks, candy, pastries and syrups. Check the ingredient lists on sweetened yogurts and cereal, as these often contain excessive added sugar.
The American Heart Association reports that Americans eat about 22 teaspoons of added sugar per day, or 350 extra calories. Cut out 15 of those teaspoons and save 250 calories per day, or half a pound per week.
Step 4
Continue to eat fat, but choose the right kinds. Limit your consumption of saturated and trans fats, and emphasize the unsaturated kinds found in plant oils, fatty fish--like salmon--nuts, seeds and avocados.
Monitor your portion sizes, as fat contains 9 calories per gram as opposed to the 4 calories in carbohydrates and proteins. Make healthy fat comprise between 25 and 35 percent of your daily calorie intake.
Step 5
Perform resistance training at least two times per week. Use free weights, resistance tubing or bodyweight exercises to help prevent muscle depletion that occurs with age as well as to build new lean muscle mass. Address all of the major muscle groups--the back, chest, arms, shoulders, legs and core--with a minimum of 8 to 10 total exercises, recommends the American College of Sports Medicine.
Step 6
Use exercises or weights that are heavy enough to cause fatigue in your muscles in about 12 total repetitions, recommends MayoClinic.com. By using appropriately challenging weights, you will build strength and tone your muscles with one set. Increase the weight you use to do each exercise by 5 to 10 percent when you are able to easily do more than 12 repetitions, suggests the American Council on Exercise.
Step 7
Change your routine every four to six weeks so your muscles grow and tone in order to adapt to new stress. Alter the order of the exercises you perform, add in new exercises, increase weight and decrease the number of repetitions or perform a circuit to shake up your routine.
Tips and Warnings
- Be patient; attaining meaningful results takes time and consistency. Consider hiring a trainer to learn proper form.
- If you feel pain in your joints during a strength training session, stop.
Things You'll Need
- Resistance training equipment
References
- Mayo Clinic: Strength Training
- Idea Health and Fitness Association: The Skinny on Losing Weight
- Mayo Clinic News: Normal Weight Obesity: An Emerging Risk Factor for Heart and Metabolic Problems
- American College of Sports Medicine: Physical Activity Guidelines
- American Heart Association: Sugars and Carbohydrates
Member Comments