How To Lose Weight When Muscular

People can be classified into three different body type categories: mesomorphic, ectomorphic or endomorphic. If you are muscular, you are a mesomorph, meaning you can build lean muscle easily and store fat equally throughout your body. Carrying excess body fat is usually a result of a poor diet and lack of exercise. Muscular people lose weight the same way everyone else does. You have to burn more calories than you consume. Eat a healthy diet and make physical activity a part of your daily routine to see the weight come off.

Step 1

Reduce your daily intake by 500 calories. You can do this by avoiding high-fat, calorie-packed foods such as chips, cookies, crackers, candy and doughnuts. Instead, consume plenty of fruits, vegetables, lean meats such as chicken and fish, and whole grains. Stay clear of high-calorie beverages, including soda, juices and alcohol.

Step 2

Eat more frequently during the day. Consume five to six healthy small meals -- breakfast, snack, lunch, snack, dinner and a snack. This pattern helps to keep your calories in check and allows you to stay full longer.

Step 3

Perform moderate-intensity cardio to boost your metabolic rate and to burn calories and fat. The American College of Sports Medicine recommends doing 60 to 90 minutes of cardiovascular exercise five days per week to lose weight. Try running, biking, swimming or rowing. These activities get your heart pumping to burn plenty of calories.

Step 4

Engage in resistance training two days per week to maintain your lean muscle mass. Use lighter weights or your own body weight when executing each exercise, doing two to three sets of 12 to 15 repetitions. Squats, lunges, hamstring curls, pushups, biceps curls, triceps dips and traditional situps are all effective exercises.

Tips and Warnings

It is important to keep resistance training a part of your exercise routine even though you are already muscular. When muscles are not used, they begin to atrophy. If you lose muscle mass, your metabolism will slow down, making it more of a challenge to shed unwanted pounds. Allow at least one day of rest in between workouts to let your muscles recover.
Consult with a physician before starting an exercise program.