Lack of activity, unhealthy eating habits and the natural aging process all contribute to excess weight gain and diminished muscle mass. Recognize some proven methods to shed unwanted fat and build new muscle to start on the road to fitness. Alert your family physician before considering any supplement that promises to build muscles quickly.
Step 1
Eat for energy. Building big muscles requires a healthy diet that gives your body power and energy. Fill your cart with low-fat dairy products and vegetables, as well as whole grains and fruit.
Step 2
Restore your lost mass. Muscle mass will naturally decrease as you get older, although scheduling two to three workouts each week to lift weights gives you an effective way to keep the muscle you have and build even bigger muscles. Lifting with a workout partner nearby lowers your chance for an injury.
Step 3
Improve your heart function. Weight loss begins with swimming, jogging, walking or other forms of aerobic exercise for between 30 and 60 minutes on most days of your week. The activity helps your heart pump more efficiently and serves as the most-effective way to shed flab.
Step 4
Power your workouts with protein. Ensure you consume fresh fish, dry beans and peas consistently. Lean cuts of meat also provide protein, but they should only be eaten in moderation.
Step 5
Build and burn in one workout. Performing bodyweight exercises, like abdominal crunches and pushups, builds big muscles and gives your body a higher ability to burn calories.
Step 6
Stretch often. Take time to stretch throughout the week for up to 10 minutes to decrease the likelihood you'll suffer a strain or other related injury during your muscle-building workouts.
Step 7
Keep yourself hydrated. Water contains zero calories and serves as both a thirst quencher and a weapon against dehydration.
Step 8
Test your endurance. Stair-climbing machines and ellipticals provide vigorous workouts even when set at the lowest speeds. Ask your doctor if your fitness level is suited for the challenge.
Step 9
Save some muscle for later. Keep your strength-training workouts at least 48 hours apart to give your muscles time to rest.
Tips and Warnings
- Your ability to stick with an exercise plan for the long-term is key to how much weight you'll lose and how big your muscles can grow. Choose activities you enjoy to lower your chance of losing interest in exercise once you meet your initial goals.
- Avoid high-fat snacks like potato chips with trans fats, snack cakes and fried pastries. Aim instead for celery, carrots, a tangerine or animal crackers. Ask your doctor to sign off on your fitness plan before you hit the gym, especially if you take prescription medicine or have a history of chest problems.
Things You'll Need
- Water
References
- MayoClinic.com: Exercise For Weight Loss: Calories Burned In 1 Hour
- MayoClinic.com: Belly Fat In Men: Why Weight Loss Matters
- Cleveland Clinic: What Is The Best Type of Aerobic Exercise?
- KidsHealth.org: Strength Training
- MayoClinic.com: Nutrition and Healthy Eating
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
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