To lose weight you need to reduce the amount of calories you consume, and to build muscle mass you need to increase the amount of calories you consume. This poses a problem if you have two goals: weight loss and muscle gain. The key to having it all is to eat a strict diet full of lean protein, complex carbohydrates and essential fatty acids. This diet needs to be combined with weight lifting and fat-burning cardiovascular exercise. It is important to keep in mind that as you build muscle mass you are increasing your body's ability to burn calories more efficiently. If you are a women who does not want to look too muscular, remember that weight lifting also serves a fat-burning purpose and will keep you looking toned.
Step 1
Create a muscle-building diet. A diet rich in lean protein, complex carbohydrates and essential fatty acids will boost your muscle-building ability. Lean proteins should include lean beef, turkey, poultry, chicken and fish. For complex carbohydrates, choose brown rice, fruits and vegetables. Complex carbohydrates provide your muscles with vital nutrients to help replenish and repair them for growth. Consume essential fatty acids including seeds, nuts, avocados, olives, olive oil and dark chocolate. These should be consumed in small portions to avoid excessive caloric intake.
Step 2
Eat small meals. In order to keep your stomach feeling full and satisfied, eat five to six small meals each day. According to Mackie Shilstone, author of "The Fat-Burning Bible," small meals elevate metabolism and trickle nutrients into muscle cells to allow for recovery and rebuilding of muscles.
Step 3
Limit your beverage consumption to water. Water will keep your muscles hydrated which will help you lose weight and build muscle. Eliminate alcohol and other high-calorie beverages from your diet. In addition to being high in calories, they eat away at your existing muscle mass and slow down metabolism.
Step 4
Lift weights. If you lift weights three to four times a week, you will gain muscle mass. Your routine should include working all major muscle groups at least once a week. You can choose a full body routine or a split routine. A full body routine will work all muscles at once. A split routine will alternate which muscles and body parts your work. It is important to allow your muscles to repair between workout sessions. Allow 48 hours between sessions.
Step 5
Engage in cardiovascular activity. Follow your weight-lifting routine with a 30-minute cardio workout. Steady, low-intensity cardio training, such as treadmill walking on an incline, will help you burn fat. According to Jeff Anderson, author of "Combat the Fat," this low-intensity cardio will target body fat directly.
Tips and Warnings
- In order to maximize your workout, have a post-workout protein shake. Anderson recommends 30 to 50 grams of whey protein, 30 to 60 grams of high-glycemic carbohydrates such as fruit juice or bananas, and 15 to 30 grams of healthy fat such as flaxseed oil. This is the perfect ratio to build muscle and burn fat. A post-workout shake will also help muscles recover and optimize your body's natural fat-burning processes.
- Always consult your doctor before you start a new exercise or weight-loss program.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "Optimum Anabolics"; Jeff Anderson; 2004
- "The Fat-Burning Bible"; Mackie Shilstone; 2005
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