A healthy body weight and toned muscles will help you look and feel your best and are essential to maintaining optimal long-term health. Losing weight and gaining lean muscle go hand in hand, and require regular exercise. As your muscles become stronger and muscle mass increases, you will be able to increase calorie burn during exercise and at rest, and also improve your overall fitness level and prevent injuries.
Strength Training
Step 1
Set up at least two full-body strength training sessions per week. Strength training means completing exercises with resistance, focused on particular muscle groups, by performing repetitions until the targeted muscle(s) reach fatigue or "failure." Do as many as three sessions a week, or do more sessions but split the routine so you work each muscle group two or three times per week. Muscles need a day off in between strength workouts to allow tissue repair, the process that actually results in increased size and strength. Therefore, avoid targeting the same muscle groups two days in a row.
Step 2
Do at least one exercise for each major muscle group, eight to 12 repetitions each set, and one to three sets of each exercise. Expert opinions vary on the optimal way to order the exercises and set up rest intervals, and the ideal strength training method for you often depends on your personal situation and goals, so consult a personal trainer if you would like more detailed advice. However, these guidelines are a good place to start for most people trying to lose weight and tone up.
Step 3
Use good form and perform each repetition at a controlled pace. Your last repetition in each set should be the last one you can do while still maintaining the form. Pushing yourself beyond this point is dangerous and provides no real benefit.
Step 4
Vary your routine periodically, to keep your body challenged, prevent overuse injuries, and avoid plateaus. At a minimum, incorporate a few new exercises every six to eight weeks.
Aerobic Exercise and Nutrition
Step 1
Set up at least two (but ideally three to five) aerobic workout sessions a week. Aerobic training consists of longer bouts of continuous cardiovascular activity, such as jogging, biking or using an elliptical machine. It helps burn additional calories and promote fat loss so the toned muscles underneath your body's fat layer will become visible.
Step 2
Exercise for at least 30 minutes in each aerobic session. You can do aerobic training and strength training on the same days, if you wish. Also, you do not have to spend the entire workout on the same activity; for instance, you might bike for 20 minutes and then run for 20 minutes.
Step 3
Consume the right number of calories. To lose weight, you must create a caloric deficit. That means that your body must burn more calories than you take in through food. However, extreme calorie reduction can have serious adverse health consequences. Each person's ideal caloric intake is different, so see your doctor or a dietitian if you need help making changes to your diet.
Step 4
Get enough lean protein in your diet. Your muscles need protein to increase their strength and mass. Good sources of lean protein include lean meat and seafood, soy products such as tofu and tempeh, beans and low-fat dairy products. You don't need to go overboard, though; too much protein can be harmful. Again, consult your doctor or dietitian if you are not sure about how much protein to eat.
Tips and Warnings
- Losing weight and gaining muscle is a lifestyle change, not a "diet." Make sure you are ready to make a long-term commitment to a healthy, active way of life.
- Always consult your physician before beginning a weight loss or exercise program.
References
- "Personal Trainer Manual;" American Council on Exercise; 2003
- American Council on Exercise: Strength Training 101
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