Most people focus on either losing weight or building muscles, but usually not at the same time. However, you can lose weight and increase your strength and build lean muscle mass for optimal health benefits. Weight-bearing exercises or weight lifting increases lean muscle mass, which burns more calories and increases metabolism, leading to faster and more efficient weight loss. In addition, dieting alone doesn't offer the weight loss and maintenance benefits that diet and weight lifting combined can offer.
Step 1
Exercise for at least 45 minutes to an hour a day; engage all your muscles for optimal health and physical benefits. Break up your exercise routine to incorporate cardio or aerobic activity and weight-bearing exercises. For example, perform lunges or squats while holding dumbbells on your shoulders or in your hands. This not only works the lower body, but builds lean muscle, which in turn burns more calories. Combined with a nutritious diet, this combination offers fast weight loss results that serve to strengthen muscles at the same time.
Step 2
Build strength and stamina by walking every day. Walking fast (keeping the abs sucked in and the buttocks tight) works all muscles of the body, especially the hips and thighs, and also increases lung and cardio strength and stamina and endurance. Walking quickly, you can complete a mile in about 20 to 30 minutes to start. Within a week, you can cover that distance in a shorter amount of time and feel less tired. This means you're kicking up your metabolism, burning fuel or calories efficiently and strengthening all the muscle fibers in your legs and your abs at the same time.
Step 3
Eat to lose weight and build muscle. That means sticking to eating (we don't say diet) plenty of fresh fruits and vegetables and lean meats and fish, such as skinless chicken and turkey and fish at least once or twice a week. Choose brown carbs over white (like breads and pastas) and lay off the high fat and high sugar foods like junk food, fast food and desserts and pastries until you get down where you want to be, and then eat in moderation. The Department of Health and Human Services suggests that adults exercise a minimum of 2.5 hours a week, but do try to aim higher for optimal weight loss and muscle strengthening benefits.
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