Regardless of your dietary goal, 30 days of diet and exercise is enough to make a measurable difference. While one month might only represent the beginning of your journey, it will allow you to put a meaningful plan into action and begin to see results.
To Gain Muscle
To gain muscle, build your diet and exercise program around excess protein and intense resistance training. Depending on the extent of your plans, construct a diet of between 3,000 and 4,000 calories, dividing your food into between five and seven daily meals. Aim to consume at least 1.6 g of protein per kilogram of bodyweight. To attain this figure, base each of you meals around one or more protein-rich staples such as eggs, fish, meat, beans and tofu. Complement this diet by resistance training three times each week, for 45 minutes to one hour per session. At each session, perform the following fundamental compound exercises: bench press, shoulder press, bent row, squat and deadlift. For each exercise, complete five sets of five repetitions, using as much weight as you can manage without sacrificing form. Rest for at least 90 seconds between sets. After 30 days, you might not notice a significant increase in your weight or difference in your appearance, but your increased strength should let you know you're on the right track.
To Lose Fat
An effective fat-loss program should be predicated on caloric restriction and cardiovascular exercise. Take an inventory of the foods and drinks you consume over the course of an average week, then use the corresponding nutritional information to calculate your average daily caloric intake. Depending on the magnitude and urgency of your desired weight loss, aim to subtract between 500 and 1,000 calories from this figure by decreasing your portion sizes. This will allow you to lose between 1 and 2 lb. per week from diet alone. Complement your diet by engaging in at least three weekly sessions of cardiovascular exercise. Start with as little as 30 minutes of exercise per session, and work up to 60 to 90 minutes as your fitness improves. This routine will help maintain your metabolism in spite of your restricted diet, keeping your weight loss progress as consistent as possible. In 30 days, you'll be able to safely lose up to 12 lb.
To Enhance Your General Health
If improving your health is the goal, focus on a balanced program of diet and exercise. Use the U.S. Department of Agriculture American food pyramid calculator to determine your recommended daily intake of meats, dairy, grains, vegetables and fruits. These values will vary based on your age, sex, weight and height. Supplement this diet with a balanced exercise program. Aim to incorporate both cardiovascular exercise and resistance training into your weekly routine, including at least two resistance training sessions and at least three cardio sessions. For session specifics, follow the cardio and resistance training outlines previously listed. After 30 days, you might notice an improvement in your energy levels or a general feeling of improved health.
References
- "Journal of the International Society of Sports Nutrition"; International Society of Sports Nutrition Position Stand: Protein and Exercise; B. Campbell at al.; 2007
- MayoClinic.com: Counting Calories--Get Back to Weight-Loss Basics
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- MyPyramid.gov: MyPyramid Plan
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