Have you ever looked in the mirror and wondered where your muscles are hiding? Looking more toned and defined is a result of building muscle and burning fat. The fastest way to build muscle is to train with heavy weights. Cardiovascular exercise sheds the fat layers on top of your muscles. Following a specialized workout and nutrition plan will reveal a leaner, more toned physique.
Step 1
Keep a journal of your measurements and body fat. Visit a fitness professional each month to have these measurements taken. Do not become obsessed with the numbers on the scale. Muscle weighs more than fat.
Step 2
Write down everything you eat daily to track your eating trends and calories. To lose one to two pounds per week, subtract 500 to 750 calories from your daily intake.
Step 3
Perform total-body circuit training three times per week to increase your metabolism. Include compound exercises that work multiple muscle groups at the same time. Use a heavy weight for one exercise for each body part, performing four sets of 12 repetitions. Perform one minute of cardio after each exercise.
Step 4
Make healthy eating choices. Consume low-fat proteins as found in lean meats, soybeans, cottage cheese and eggs, to aid in muscle recovery and increase your metabolism. Eat foods high in fiber like whole grains, fruits and vegetables to keep you fuller longer and cut calories. Avoid processed or manipulated foods to decrease bloating and weight gain.
Step 5
Limit your dairy intake to decrease bloating caused by the body's inability to digest the sugars in milk.
Tips and Warnings
- Drink more water to keep your muscles hydrated. Aim for one gallon per day.
- Consult your doctor before beginning any new diet or exercise regimen.
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