Building lean muscle mass is one of the best methods to achieve a trim physique. A muscular body has a higher metabolism than a fat body, even at rest. Instead of restricting calories from food to lose fat, you can eat up to 20 percent more calories from nutritious foods during a muscle-building regimen than your regular maintenance caloric allowance. A balanced approach with a workout made up from cardiovascular exercises and weightlifting and a sensible diet will give you the fastest results that will last. Burn off fat and strengthen your muscles with a six- to eight-week program.
Step 1
Exercise at aerobic intensity five days a week. For 20 minutes, work out on a treadmill, elliptical trainer, stationary bike or rowing machine. After a two-minute warm up, train in an interval pattern of 30 seconds at high intensity and 60 seconds at moderate intensity for 15 minutes. Cool down for three minutes at low intensity.
Step 2
Strengthen your chest muscles with bench press exercises. Lie flat on the exercise bench with the bar across your nipple line. Grab the bar in a wide grip. Lift the barbell off the hooks and lower it until your elbows and shoulders form one line. Push the bar up until your arms are extended but your elbows are still flexed. Repeat for a set of eight repetitions.
Step 3
Train your upper back with dumbbell rows. Place one knee on the bench and brace your upper body with your hand on the same side. Hold the dumbbell with your free hand by your side. Pull the dumbbell up until your upper arm is parallel to the floor. Lower the weight by slowly extending your arm, but do not allow your elbows to lock at the lowest point. Complete a set of eight repetitions and change sides.
Step 4
Activate your core and abs with ball sit-ups. Sit on the ball and slowly walk your feet forward until your legs form a 90-degree angle and your upper body is supported across the widest part of your back between the waist and neck. Stretch your arms up and put your hands together in that position. Lift your shoulders off the ball and curl your hips upward. With each move, lead with your outstretched arms to each side to target the obliques and the flat abdominal muscles at the same time. Repeat 16 to 20 times.
Step 5
Grow strong leg muscles with the leg press. Sit on the seat with your back against the backrest. Position your legs so that they bend in a 90-degree angle. Push the weight by extending your legs just far enough that your knees are still flexed. Complete one set with eight repetitions.
Tips and Warnings
- Strength train on three days a week. Train opposing muscle groups in every workout for balanced results. Start every workout with a five- to 10-minute warm up. Eat six small meals instead of three large ones. Eat up to one gram of protein for each pound of body weight, reduce fat intake to 20 percent of your daily calories and eat 60 percent of your calories from carbohydrates to fuel your muscle workout.
- Consult a physician before starting an exercise program.
References
- "The Men's Health Gym Bible"; Michael Mejia M.S. and Myatt Murphy; 2007
- "Sports Nutrition"; Anita Bean; 2004
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