Muscle is metabolically active tissue that can keep your body burning calories even when you are motionless. In order to lose weight and gain muscle, you have to eat right or else you will be canceling out your efforts. The steps involved with this process take discipline and the urgency to make changes involving your diet and current exercise levels.
Step 1
Cut back on the foods that are high in sodium, sugar and saturated fat. Examples include fast food, deep fried foods, ice cream, cakes, cookies, pies, frozen dinners, soups, pastries and doughnuts. Eat foods that are good sources of carbs, protein and healthy fat like fruits, vegetables, seeds, nuts, lean meats, fish, whole grains and beans.
Step 2
Eat small balanced meals every two to three hours during the day to keep your metabolism elevated and to supply your muscles with nutrients. Create meals that are a balance of protein and complex carbs. A whole wheat pita with low-fat cheese, lettuce and tomato is a midday meal example. Have a chicken breast with steamed Brussels sprouts and quinoa for an evening meal.
Step 3
Reduce your liquid calorie intake. Examples of high-calorie beverages include soda, fruit punch, sweetened teas, milk shakes, lattes and alcohol. Drink water instead as it has no calories and it can help keep your muscles hydrated. The Institute of Medicine recommends women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 4
Perform compound exercises that target multiple muscle groups and multiple joints. These exercises recruit more muscle fibers than isolation exercises that only involve one joint and one muscle group. Do bench presses, clean and presses, deadlifts, triceps dips, twisting dumbbell curls and lunges. Perform 10 to 12 reps and three to four sets of each exercise.
Step 5
Perform cardiovascular exercise for 45 to 60 minutes. Do something you enjoy doing like running, walking, elliptical training, swimming, cross country skiing, biking, rowing, jumping rope or attend fitness classes.
Step 6
Do your compound exercises three times a week with 48 hours rest in between. Do cardio on three alternating days of your weight training.
Step 7
Make sure to get plenty of sleep to help promote muscle recovery and to give the body energy for workouts. According to the Centers for Disease Control, adults should get seven to nine hours of sleep a night.
Member Comments