To lose 100 lbs., you need a diet and exercise program that allows you to burn fat and build muscle. According to the textbook "Essentials of Anatomy and Physiology," the amount of muscle versus fat has a direct impact on your metabolic rate. Muscle cells burn more calories than fat cells, so the more you replace fat with muscle, the higher your basal metabolic rate will be.
Cardiovascular Exercise
Cardiovascular exercise, or cardio, is one of the best ways to lose 100 lbs. Cardio is designed to burn fat and make your heart and lungs function more efficiently. Cardiovascular exercise is also a way to begin a workout program. It allows you to burn fat to a point where you are more fit and stronger and your heart has more endurance before adding strength training to your routine. Cardiovascular exercise can be done in the gym or on your own and can be anything that increases your heart rate to its aerobic or anaerobic threshold. This allows your heart to learn to use oxygen more efficiently and causes your body to rely on fat as an energy source. Do cardiovascular exercise at least four times per week to help you lose 100 lbs.
Strength Training
In conjunction with cardio, you need to consistently weight train to reach your goal. Once you are settled into a cardio regimen and you have lost some excess fat, you can begin a strength training routine to begin building and developing muscle. The textbook "Exercise Physiology: Energy, Nutrition and Human Performance" describes how strength training employs weights, such as dumbbells, weighted medicine balls or kettlebells, to increase muscle tone and to help you build overall strength. The formation of healthy muscle is also a way to ensure a higher metabolic rate will burn more calories when resting. Like cardio, you can strength train at the gym or on your own. Choose exercises that work different muscle groups, and allow at least 24 hours of rest before exercising the same muscles.
High-protein Diet
In addition to your cardio and weight training, adopt a diet that will lead you to your 100 lb. weight loss. A diet high in protein is one of the best ways to do so. Proteins are what muscles are built from, and they will ensure that you develop lean muscle instead of fat. Foods that are high in protein are generally low in carbs and fat, but full of fiber, so they leave you feeling fuller longer.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- "Essentials of Anatomy and Physiology, Fifth Edition"; Tina Sanders, Valerie Scanlon; 2000
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