It is a challenging task to build muscle, especially when combined with burning excess body fat. This discourages many exercisers and leads to short-lived attempts at achieving fitness. However, with the right tools and a strong commitment to a well-rounded program, it is certainly possible to burn fat and build lean muscle at the same time. Follow this step-by-step guide to simplify your journey toward a leaner, healthier physique.
Step 1
Consult a certified personal trainer for expert-recommended programming covering resistance training, cardiovascular training and nutrition.Even if you do not intend to work with a fitness professional for all exercise sessions, it is smart and effective to speak with an expert and have your program designed by a knowledgeable person who can hold you accountable. Be sure that your program includes exercise at least four days per week, a healthy balance of cardio and strength work, and a lean diet.
Step 2
Record your initial weight using a scale and initial body-fat percentage using a specialized calculator, such as a hand-held bio-impedence device or calipers. While hand-held body-fat calculators are the quickest and most convenient method of recording body fat, manual skin-fold testing done with calipers is more accurate. Most personal trainers have both tools and can help you with this. It is important to know where you are starting so that you have foundational measurements from which you can track future progress.
Step 3
Perform all exercises and dietary practices recommended by your fitness professional for a minimum of eight weeks. Before questioning whether a program is right for you, commit fully to it and allow time for change to take place. If you experience any pain or fear for risk of injury, consult your trainer or doctor.
Step 4
Record changes in body weight and body fat percentage. After eight weeks, check in with your scale and preferred method of body-fat reading to find out how much fat has been lost and what progress you have made in gaining or losing weight. You will likely gain weight even as body fat percentage decreases due to new muscle mass brought on by resistance training.
Step 5
Ask your fitness professional if any changes are recommended for your fitness program. Check in with an expert again to see if programming changes are needed, or if you feel confident in your ability to take over, simply modify a few movements yourself. Either way, it is wise to change workout programs periodically to avoid plateaus and stalling results. The nutrition component, however, should remain consistent.
Step 6
Continue working in compliance with your fitness professional's recommendations, recording changes in body weight and body fat percentage every four to eight weeks. Remember that you were given the option in the previous step of beginning to design your own program if desired. After the initial eight-week readings and program modification, it is time to revisit the steps of the process. Continue working hard on your program objectives and checking in periodically for progress readings.
Tips and Warnings
- Select a fitness center that you enjoy. If you like exercise and it becomes a hobby, you're more likely to stick with it long term and see better results.
Things You'll Need
- Resistance training program
- Cardio program
- Nutrition program
- Scale
- Body-fat percentage calculator
References
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; Thomas R. Beachle; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, Third Edition"; American Council on Exercise; Cedric X. Bryant; 2008
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