It's definitely possible to lose weight and gain muscle, although it can be difficult to do both at the same time. Strength-training is an effective way to gain muscle, and if you couple it with healthful eating and regular aerobic exercise, you have a better chance of dropping body fat but adding lean muscle mass.
Diet
The only safe and reliable way to lose weight and keep it off is through combining a balanced, low-calorie diet with regular exercise. You can gradually lose weight by consuming fewer calories; cutting about 500 calories daily from your diet will result in about 1 lb. lost per week. Use an online calorie counter to track your intake, and stick to foods that are nutritious and satiating without being high in calories. MyPyramid recommends lean proteins, nonfat dairy, fruits, vegetables and whole grains.
Aerobics
Aerobics burns more calories per hour than strength-training, so it's important to include in any weight loss routine. According to MayoClinic.com, 60 minutes of weightlifting burns only 220 calories for a 160 lb. person, but jogging burns nearly 600. Kickboxing, high-impact aerobics, jump rope, rollerblading and team sports are other high calorie burners that can help you drop pounds more rapidly.
Strength
Even though strength-training doesn't burn as many calories as aerobics, it's vital for building lean muscle mass and reducing your overall percentage of body fat, since muscle burns more calories at rest than body fat does, and our bodies gradually lose muscle as we age. To put on muscle mass, lift heavy weights for relatively few repetitions. The American Council on Exercise suggests doing two to six sets of four to eight reps each and resting for at least two minutes between sets. Try bicep curls, arm rows, lateral raises, chest presses, triceps kickbacks and weighted lunges or squats.
Considerations
Change in the body is a gradual process. Genetics are a factor, and they can make it tough for some people to gain muscle, especially if a simultaneous goal is weight loss. For the best chance of success with your goals, visit your doctor before you begin so you can get personalized advice regarding your eating and exercise plan. It can also be helpful to work with a personal trainer or at least have a consultation with one so that you can incorporate specific exercises into your sessions that may make the most difference.
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