In order to build a body that has solid mass, you need to reduce your level of fat and increase the amount of lean muscle. Use a disciplined approach and undertake a program that combines a healthy eating plan, cardiovascular exercise and weight training sessions to reach your desired result.
Step 1
Eliminate all fried and junk foods from your diet. Eating foods high in saturated and trans fats can cause you to gain weight in the exact places that you're trying to lose it, such as your stomach, hips, butt and thighs. Replace the junk food with nutritious options; rather than French fries, eat a baked sweet potato, and replace pizza with a snack of low-fat cheese and whole-wheat crackers. Substitute a milkshake with a homemade smoothie: in a blender mix low-fat milk with fresh berries, flax seeds, peanut butter and a few ice cubes; blend until smooth.
Step 2
Eat five or six smaller meals a day rather than three larger meals. Eating smaller amounts of food at numerous times throughout the day will help you to remain satiated and avoid being excessively hungry. Most often, hunger can sabotage a healthy eating plan by lowering your defenses and impairing your discipline. Additionally, eating more often will help to speed your metabolism, which can assist with burning more fat, and it can keep your energy levels elevated throughout the day.
Step 3
Execute three full-body strength-training routines each week. Focus on exercises that work multiple muscle groups at one time in order to maximize your time in the gym. For example, squats will work your glutes, core, quadriceps and hamstrings, whereas leg extensions will only work your quadriceps. By doing squats instead of leg extensions, you will be building more muscle in less time. Similarly for the upper body, push-ups work the back, chest, shoulders and arms, as opposed to a lat pull down which primarily hits your back.
Step 4
Engage in cardiovascular exercise to further burn fat and build muscle. For example, running four 10-minute miles can burn 540 calories according to Fitness magazine. It will also greatly help you to build additional muscle and strength in your quadriceps, hamstrings, calves, glutes and core. A cardio machine such as the rowing machine will burn approximately 344 calories in 30 minutes while strengthening your entire upper and lower body.
Things You'll Need
- Whole-wheat crackers
- Low fat cheese
- Low fat milk
- Berries
- Flax seeds
- Peanut butter
- Blender
- Weight training equipment
- Cardiovascular equipment
- Running shoes
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