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Ways for Women to Lose Body Fat & Get Body Muscle

by
author image Serena Harcourt
Serena Harcourt began writing for the "Houston Press" newspaper in 2008. She is also a professional fitness trainer and nutrition consultant at Lifetime Fitness. She received her Master of Science in nutritional sciences from Rice University in 2004.
Ways for Women to Lose Body Fat & Get Body Muscle
Resistance exercise is one key component to fat loss and muscle gain. Photo Credit GeorgeRudy/iStock/Getty Images

If you are a woman who wants to develop a firm, sculpted body, you must shed body fat and build lean muscle mass. Extra muscle tissue is necessary to obtain your desired appearance and keep your body burning calories while at rest. Along with resistance and aerobic training, women must pay attention to consuming a healthy diet to achieve fat loss and build strong muscle tissue.

Calories

Ways for Women to Lose Body Fat & Get Body Muscle
Keep a log of your food and activities. Photo Credit jpimages/iStock/Getty Images

Before beginning any diet, you need to be a aware of certain numbers. Remember, 3,500 calories is equal to 1 lb of fat. To lose 1 lb. per week, you need to cut an average of 500 calories daily. The loss of 500 calories may be eliminated via diet, exercise or both. If you want to lose 2 lbs a week, 1,000 daily calories must be eliminated. It is best to keep a log of the foods you eat, as well as exercise intensity, length and frequency.

Aerobic Exercise

Ways for Women to Lose Body Fat & Get Body Muscle
Swimming can elevate heart rate. Photo Credit YanLev/iStock/Getty Images

Aerobic exercise is a must for women wanting to lose body fat. Swim, run, walk, bicycle or dance to elevate heart rate and burn calories. Try including interval training when engaging in aerobic activities. This is where you reach at least 80 to 90 percent of your heart rate maximum for two or three minutes, before sharply decreasing is for a similar amount of time. Sprint for a minute then walk for two. Swim for three minutes and slowly walk around the pools shallow end. These improve conditioning and burn body fat quickly. Aim for 30 to 60 minutes, at least 5 days a week.

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Strength Training

Ways for Women to Lose Body Fat & Get Body Muscle
Strength training must be included in a weight loss program. Photo Credit Chris Clinton/Digital Vision/Getty Images

Strength training must always be included in a weight loss program. Women tend to omit this type of training out of fear of gaining extra bulk, weight and potentially looking like a man. Women's bodies are not built to get huge, and lighter resistance with several repetitions is key to toning feminine muscles. You should address all major muscle groups during a minimum of two weekly strength training sessions. Allow one to two days of rest in between so muscles receive adequate rest and repair.

Meal Consumption

Ways for Women to Lose Body Fat & Get Body Muscle
Eat frequent, small meals. Photo Credit Fedor Kondratenko/iStock/Getty Images

Instead of traditional three square daily meals, slice them in half for six smaller meals every two to three hours. Each meal should consist of 200-300 calories, depending on your weight loss goals. Every meal should consist of a lean protein and complex carbohydrate to keep you satiated, curb cravings, stabilize blood sugar and keep your metabolism elevated all day.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
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  • Lose 2 pounds per week
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References

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