A healthy diet plays an important role in building muscle and lowering body fat percentage. When paired with an effective exercise program, a healthy diet gives you the fuel you need to build muscle. An exercise program that consists of aerobic exercise and strength training will allow your body to burn calories and fat while building muscles. As you build muscle, you will lower your overall body fat percentage.
Step 1
Eat a diet rich in fruits, vegetables, whole grains, low-fat dairy and lean proteins. A diet that consists of a variety of low-fat foods is an effective weight loss aid.
Step 2
Cut down on calorie consumption. One pound is equal to 3,500 calories. You can lose one pound a week if you eat 500 calories fewer a day. The more weight you lose, the less body fat you have.
Step 3
Perform aerobic exercise such as running, swimming and cycling. Aerobic exercise burns excess calories leading to weight loss and lowering your overall body fat percentage.
Step 4
Perform strength-training exercises. Your local gym likely has an assortment of strength-training machines and free weights that you can use to build muscle. The more muscle you have, the more calories you burn.
Step 5
Set attainable goals. Setting small goals that are easier to accomplish can help you stay on track by keeping you motivated. Rushing to reach goals can result in nutritional deficiencies or injuries.
Tips and Warnings
- The Department of Health and Human Services suggests that everyone get 30 minutes of moderate exercise at least five days a week. The Department of Health and Human Services suggests that you perform strength-training exercises at least twice a week. Strength training can be done at home by using your body weight as resistance. This is done with exercises like push-ups and crunches.
- Consult with you doctor before beginning any exercise or diet plan. Stretch before you begin any aerobic or strength-training exercise to prevent unnecessary injuries. Drink plenty of water while working out to avoid getting dehydrated.
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