To build muscle and lose you fat you need to follow a diet that is low in saturated fats, do cardiovascular exercise daily and strength train weekly. The body builds muscle mass by working a muscle to failure and then replenishing and rebuilding it with nutrients. Because women have a lower amount of testosterone, it can be more difficult to gain solid muscle mass while losing body fat, according to the American Council on Exercise. How you strength train, how and what you eat and your genetics will determine how quickly you build lean muscle mass.
Step 1
Lift heavy weights three to four times a week. Strength training is the best way to build up your muscle mass, and using heavy weights with fewer repetitions is key. An effective muscle mass building program for women should include all body parts within a one week time frame, doing split body workouts with a rest-recovery period of 48 hours before working that muscle again, according to the American Council on Exercise. A split workout is is alternating opposing muscles on different days, working your biceps, chest and abs on Monday, your quads, glutes and lower back on Tuesday, rest on Wednesday, triceps, shoulders and upper-back on Thursday, and hamstrings and calves on Friday. The key to building more mass is to be able to work each body part to failure, where you can't do another repetition.
Step 2
Do cardiovascular exercise three to four times a week. Cardiovascular exercise helps you body burn calories and fat, helping you lose fat faster. Women who run, jog, dance or swim can burn 400 to 950 calories per hour, according to the Mayo Clinic. Doing three to four days of cardio a week can help you lose one pound of fat, while maintaining your lean muscle mass. To build mass while losing body-fat, Northwestern Health Sciences University, recommends doing your weight lifting prior to your cardio, so your muscles are not fatigued for your weight lifting session.
Step 3
Increase you calorie consumption, while decreasing your saturated fat intake. To gain lean muscle mass it is essential to provide your body with the vitamins and nutrients it needs to repair and replenish the muscle after strength training. However, fueling your body with empty calorie foods, or foods that are high in saturated fats will only pack on extra fat weight. Aim for eating five to six small meals a day that consist of lean proteins, such as lean beef, chicken, turkey, fish and tofu, complex carbohydrates, such as brown rice, whole grains, fresh fruits and vegetables, and essential fatty acids, such as nuts, seeds, avocados, olives, and olive and sunflower oil. Make sure you fuel your body with adequate carbohydrates one to two hours prior to your workouts, and refuel with lean proteins after your workouts.
References
- ACEFitness.com: How Women Build Muscle
- ACEFitness.com: What is the Difference Between Total Body Strength Training Routines and Split Routines?
- MayoClinic.com: Exercise for Weight Loss; Calories Burned in One Hour
- NWHealth.edu: Resistance Training Frequently Asked Questions
- "The Eat Clean Diet": Tosca Reno; 2009
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