Contrary to popular belief, losing weight does not have to correspond with starvation. Choosing the right foods in conjunction with a regimented exercise routine can speed up weight loss and leave the body in a lean, toned state. A major misconception suggests that to tone, one must avoid weight training or risk bulking up. Actually, a weight-loss plan relegated to dieting alone will alter weight but will not have an impact on muscle growth or definition. The more muscle mass you have, the more efficiently the body burns fat. If the goal is weight loss and toning, then dieting, cardiovascular exercise and weight training must be combined.
Step 1
Consult with a certified fitness professional to determine current body fat percentage. Understand that body composition can be altered without a great deviation in body weight. Knowing what your body fat percentage is gives you a better understanding of what a target or healthy weight for you may be. Establish a baseline number with which to plot and monitor progress.
Step 2
Begin a resistance-training program three days a week on nonconsecutive days. Progress from body weight exercises, to machine weight exercises, and finally, incorporate free weights, such as dumbbells. Examples of body weight exercises are squats or lunges for the lower body, push-ups for the upper body and crunches or sit-ups for the core of the body. Begin with three sets of each exercise for 10 repetitions per muscle group. Allow a day in between to rest muscles. Progress from 10 reps, to 12 reps and, finally, 15 reps. Choose weights that challenge the muscles. There should be slight difficulty in completing the last repetition of each set. Return to 10 reps when you can perform three sets of 15 without much challenge. Increase weight by 10 pounds and repeat the cycle, if applicable. Again, confer with a certified professional regarding exercise variety and proper form.
Step 3
Include cardio or aerobic activity on most days of the week; however, avoid intense cardio sessions on the same day as your weight training. This has been shown to have negative effects on muscle growth. Exercise for 30 to 60 minutes on your designated cardio training days. Mix in steady-state activities that involve maintaining a certain pace for the duration of the activity, with interval training. Interval training consists of bouts of low intensity, moderate intensity and high (sprinting) intensities within the same workout. For example, a 20-minute interval routine could consist of a 3-minute warm-up at a 3.0 mph pace. At the 3-minute mark, increase pace to 4.0 mph for 2 minutes. Next, the speed should be increased to 5.0, for a moderate jog for 2 minutes. Finally, for 1 minute, increase the pace increase to 6.5 mph (sprint) for 1 minute. At the minute mark, return to 4.0 mph for 2 minutes and repeat the process.
Step 4
Eat a well-balanced, low-fat diet to complement the increase in caloric expenditure due to exercise regimen. Eat five to seven smaller meals throughout the day as opposed to three or less meals. The body does not recognize not eating as an attempt to lose weight, it recognizes it as starvation. If starvation mode is triggered in the body, fat is stored and other components are used for energy. Limit sweets and other refined, man-made foods. Opt for fruits and vegetables, instead. Eat four to six servings of fruits and vegetables daily. Consume lean proteins such as fish, skinless chicken and turkey every three to four hours to avoid protein breakdown.
References
- Physical Activity and Long-Term Effects of Weight Maintenance of Weight Loss; N.P. Pronk and R.R. Wing; 1994
- NSCA's Essentials of Personal Training; Roger Earle and Thomas Baechle; 2004
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