You might have heard the saying, "muscle burns more calories than fat." This is true; when you gain muscle mass, your basal metabolic rate increases, according to the President's Council on Fitness, Sports and Nutrition. This means you'll burn more calories in a resting state than someone without muscles. This can help burn fat more easily and can help you maintain a healthy weight. There is no diet that can build muscle, but by combining an exercise plan that includes strength training with a healthy diet, you should see results.
Step 1
Eat plenty of fruits, vegetables and whole grains. These foods contain complex carbohydrates, which release energy over a period of time. This helps keep you going when exercising and keeps you full for longer, which cuts down on unnecessary snacking.
Step 2
Consume a moderate amount of protein. Your body uses protein to build and repair muscle tissue, which is necessary when strength training. Choose lean proteins such as poultry, beans and fish. Multiply your weight by one of the following numbers, depending on activity level, to discover how many grams of protein you need each day:
Sedentary adult: 0.4;
Active adult: 0.4-0.6;
Adult building muscle mass: 0.6-0.9.
Step 3
Reduce your intake of food containing saturated or trans fats, excess sodium or added sugars. These can contribute to body fat, which is detrimental to your diet.
Step 4
Lift weights at least twice per week. Work your arms, shoulders, chest, back, abdominal muscles, legs and hips. Use a light to moderate weight at first and increase as your muscles become stronger. Do 10 to 12 repetitions of each exercise, and repeat two or three times. Choose between weight machines, free weights or resistance bands to strength train. Alternatively, use your body weight to do push-ups, pull-ups, sit-ups and squats.
Step 5
Perform a moderate-intensity aerobic exercise for 30 minutes a day, five to seven days a week. Examples include brisk walking, cycling, dancing, jogging or cardio kickboxing. Aerobic activity helps burn calories, which can reduce fat and lead to weight loss.
Tips and Warnings
- Consult your doctor before beginning a diet or exercise program. Ask a staff member at your gym to demonstrate the correct way to use the weight machines. Using them incorrectly can lead to injury.
- Stop exercising if you feel pain when strength training. Muscle fatigue is normal; sharp pain is not. Excess protein does not make your muscles bigger faster but can cause you to lose water weight, which can lead to dehydration.
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