Excess weight can appear in multiple places on the body. When you have this excess weight, it can not only cause your pants to fit tighter, but it can also cause you to become self-conscious. Losing the weight is one thing, but doing it while putting on muscle is another. This is especially the case when you want to do it fast. Although it is not easy, it is definitely possible.
Step 1
Reduce your caloric intake. Being that you are trying to lose weight and gain muscle, you need to reduce your calories, but not severely. Cut back your daily intake by 250 calories.
Step 2
Eat clean foods. Eliminate all the foods in your diet that led to your weight gain. Examples of these include fast food, deep-fried foods, whole-fat dairy products, processed meats and commercial baked goods. Also cut back on the junk foods like candy, chips, cakes and cookies. Eat nutrient-dense foods instead that are good sources of protein, carbohydrates and fats. Examples include lean meats, low-fat dairy products, whole grains, beans, fish, fruits, vegetables, seeds and nuts.
Step 3
Drink water. Water helps flush impurities from the system, it helps keep you hydrated, and it also has zero calories. Drink water in place of all the beverages that you currently drink that have calories like processed juices, sweetened teas, flavored coffee drinks, soda and alcohol. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 4
Eat six meals a day. Eating small, frequent meals can help keep your hunger under control, it can increase your metabolism, it can stabilize your blood sugar levels leading to more energy, and it can also give your muscles a constant supply of nutrients. Eat a small meal every two to three hours that is a balance of protein and complex carbs. An example would be cottage cheese with chopped-up peaches mixed in.
Step 5
Do compound exercises. Compound exercises involve more than one joint range of motion and more than one muscle group. These types of exercises create a high amount of muscle fiber and they are also very intense. Examples are bench presses, shoulder presses, deadlifts, close-grip bench presses and squats. Do three to four sets of each exercise and use weights that are heavy enough that you can only do 10 to 12 reps. Do weight training three times a week on alternating days.
Step 6
Perform cardio exercises. Cardiovascular exercise is efficient at burning calories and inducing weight loss. But when you are trying to both lose weight and gain muscle, you do not want to overdo it with three-hour sessions. Perform cardio for 30 to 45 minutes three times a week at a moderate intensity on alternating days of your weight training. Examples include walking, running, elliptical training, stair stepping, biking and swimming.
Member Comments