Careful attention to detail must be paid by those desiring to lose weight and build muscle in the process. Understanding the percentage of fat tissue versus lean tissue in the body should be the primary goal in this endeavor. Many people restrict too many calories or perform too much cardiovascular exercise to achieve the desired outcome. Without the proper balance of nutrition, cardiovascular exercise, and strength training, weight loss could involve lean body mass and not body fat.
Step 1
Solicit the services of a certified fitness trainer. Have this professional determine how much of your total body weight is fat tissue. Then, focus on fat reduction as opposed to weight reduction. In many instances, the loss of inches from the waistline precedes weight reduction. However, tracking either should yield measurable results that reflect progress, or the lack thereof.
Step 2
Incorporate weight or resistance training three days a week on nonconsecutive days. Include total body training on all three days for four weeks. For beginners, exercises should consist primarily of body weight routines such as push-ups for the upper body, squats for the lower body, and crunches for the core of the body. Progress from body weight exercises, to machine exercises, and eventually graduate to utilizing free weights. Consult a professional for a list of exercises for each muscle group and a demonstration of proper form and technique.
Step 3
Perform intense cardio workouts on days opposite weight training days. Cardio or aerobic activity can be counterproductive to attempts made at adding muscle. Keep cardio below 20 minutes at a low to moderate pace on days you perform resistance training. On designated cardio days, increase the duration to at least 30 minutes and increase intensity, as well. Preferably, mix in steady state rates of moderate to high intensities with interval training, bouts of going back and forth between low intensity and high intensity in the same workout.
Step 4
Reduce intake of saturated fats for weight loss and increase low-fat protein intake to maintain muscle mass. Increase your protein intake from the recommended 0.8 grams/kilogram (g/kg) of body weight to approximately 1.2 g/kg of body weight. Choose low-fat protein sources such as fish, skinless chicken and turkey. Eat protein every three to four hours. Substitute protein drinks to assist with reaching the recommended intake if necessary.
Tips and Warnings
- Ingest protein in combination with a carbohydrate within 45 minutes post-workout to maximize absorption and speed up muscle repair. Increase water intake to offset the increased intake of protein. Not doing so can overstress the kidneys. Weigh once a week on the same day, preferably first thing in the morning. Aim for weight loss of 1 to 2 lbs. per week.
References
- Tipton, KD and Wolfe, R. Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism 11(1):109-132. 2001
- Nancy Clark's Sport Nutrition Guidebook, 3rd ed. Clark, Nancy. 2003
- Sports and Fitness Nutrition. Wildman, Robert and Miller, Barry. 2004
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