The basics of weight loss are the same for men and women: Burn more calories each day than you consume, and you will lose weight, regardless of your gender. A combination of a healthy diet, regular cardio exercise, and strength training will help anyone shed excess pounds and build muscle. If, like many girls, you're worried about developing bulky muscle mass on your upper body, you still need strength training to boost your metabolism and create long, lean arms. You can find a strength-training program that suits your body and helps you lose inches, not gain them.
Step 1
Create a caloric deficit by cutting empty calories from your diet. Limit the amount of fat, sugar, red meat, processed grains, soda and alcohol you consume. Instead, eat healthful meals that include lean protein, whole grains, fruits and plenty of vegetables.
Step 2
Pay attention to how you feel when you eat, and stop when you have had enough. Use a salad plate instead of a dinner plate to help you control your portions, and use smaller utensils to help you eat more slowly. Reducing your portion sizes is a simple way to lower your daily caloric intake.
Step 3
Exercise at a moderate to vigorous pace at least five days each week. Running, jogging, swimming, cycling, rowing, dancing and aerobics burn calories quickly and help you lose weight. Increase the length or intensity of your workouts as your fitness level improves.
Step 4
Lift weights and use the resistance machines at the gym. Try working at a level at which you can do 8 to 12 reps before your muscles become fatigued. If this does not cause you to build too much muscle bulk, train your upper body this way at least two days each week.
Step 5
Do pushups, tricep dips and multiple reps with low weights. If using heavier weights causes your body to bulk up, this type of endurance exercise will give you many of the benefits of heavier strength training without adding girth to your arms.
Step 6
Do yoga. According to fitness trainer Kelly Turner, yoga works the muscles in a different way than traditional strength training -- instead of stressing the muscles when they contract, as lifting weights does, yoga stresses the muscles when they elongate. This lets you build muscle, boost your metabolism and burn fat without developing extra bulk.
Tips and Warnings
- Talk to your doctor before beginning any diet or exercise program.
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