Participating in a regular exercise program can assist you in maintaining weight, losing weight and decreasing body fat. If increasing lean body mass is your goal, your exercise program should burn more calories than you consume while maintaining muscle tone. Increasing lean muscle mass is not difficult. Consistency with exercise is required in addition to following a diet low in fat. Including a few key components in your fitness program will ensure that you stay on track and achieve your goals.
Workout Program
Step 1
Strength train at least three times per week. Use either fitness machines, free weights or resistance bands in your strength-training program.
Step 2
Change your resistance-training program every four weeks to see continual gains. Increase weight lifted every two to four weeks. Change up sets and repetitions every four weeks.
Step 3
Perform at least 45 minutes of cardiovascular exercise three times per week. Use cardiovascular equipment that works the entire body, such as the elliptical, treadmill, rowing machine or cross-training machine.
Nutrition Program
Step 1
Eat four to five small meals daily. Eat every three to four hours to fuel your metabolism and burn fat.
Step 2
Drink at least 1L of water daily.
Step 3
Avoid eating processed foods as often as possible. Purchase foods fresh from the grocery store and prepare them at home.
Step 4
Eat a diet abundant in vegetables and fruits. Eat lean meats, such as chicken and turkey breast, flank steak and other lean cuts of meat. Include fish in your diet as well.
Step 5
Bake, grill or broil meats. When cooking on top of the stove, prepare foods with cooking spray and olive oil.
Tips and Warnings
- Allow the muscles to rest 48 hours before strength training again. Aim to lose no more than 2 lbs. per week to maintain muscle tone.
- Consult with a physician before beginning any exercise program.
References
- "Fitness and Health, Second Edition"; Brian Sharkey, PhD.; 2002
- Massachusetts Institute of Technology: Tips to Decrease Body Fat and Increase Lean Muscle Mass
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