The decision to change the way you eat and exercise regularly has the potential to change the course of your life. It can be difficult, however, to figure out what steps are necessary to reach your goals. In the midst of expensive exercise gimmicks, supplements and video programs, the answer is simple. With a few simple tips and some basic exercise knowledge, you can burn fat and build muscle that lasts.
Step 1
Monitor your food intake. A diet that is poor in nutrients and rich in calories can drastically slow, halt or reverse progress toward your fat loss and muscle gain goals. A well-balanced diet gets 55 percent of its calories from carbohydrate, 30 percent from fat and 15 percent from protein, says American Dietetics Association editor and registered dietitian Joanne Larsen. Carbohydrates should come from vegetables while fat should be from unsaturated fats, like olive oil and avocado, and protein should be from chicken and turkey breast.
Step 2
Strengthen your muscles. Strengthen your muscles three times a week by performing three sets of exercise for eight to 12 repetitions, reports the National Academy of Sports Medicine. This range of sets and repetitions will help you build calorie-burning muscle. This will help you burn fat faster. Start your weight-lifting session with sit-ups then move on to dead-lifts, bench presses, seated rows, hamstring curls, squats and shoulder presses.
Step 3
Run. Running for an hour five days a week will help you burn fat, reports the American College of Sports Medicine. This type of rhythmic cardio is a great way to burn large quantities of calories in a relatively short amount of time. Start your run by warming up for five minutes with a slow jog or brisk walk. Run for 60 minutes, then cooldown for five minutes with a brisk walk. Stretch after your run to avoid injury and increase your performance.
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