Making a plan to lose weight and gain muscle strength and size is the first step towards getting healthier, feeling better and getting more out of life. This kind of plan involves cardiovascular exercise, strength training and a healthy diet. The strength training will help you get stronger and build muscle mass while you cut fat and burn calories.
Step 1
Do cardiovascular activity to get your heart rate up, increase your metabolism and lose weight. One of the top cardiovascular exercises involves interval training. Go to your local high school or college track and measure off distances of 90, 80, 75 and 70 yards. Sprint all four distances in descending order, with no more than 15 seconds between those sprints. Take a two-minute break when you are finished and then repeat the set. Do one more double set of sprints before you leave the track. Do this three times a week to lose weight.
Step 2
Lift weights to build strength and cut fat from your body. Since you are trying to build muscle mass, do the bench press, arm curl and leg press. Start off with the bench press and do 10 presses with a moderate weight. Then, increase to a greater weight and do six presses. Follow the same pattern with your arm curls and the leg press. Do this three times a week.
If you don't have access to weights, build strength and mass with push-ups and pull-ups to build strength. Two sets of 20 push-ups and one set of six to 10 pull-ups every day to build strength and cut fat.
Step 3
Ride a bike to do additional cardiovascular training. The key to building up your heart rate and increasing your metabolism is to ride for at least 25 minutes. You don't have to sprint on your bike but you are not going for a leisurely ride either. Work hard for 25 minutes three days a week--on the days you are not doing interval training--and you will build muscle mass in your legs and lose weight.
Step 4
Make healthy choices when you are eating. Cut out all the junk foods and fried foods. Limit your intake of red meat to one 6-oz. portion per week. Eat white-meat chicken and fish as your main sources of protein. Eat five portions of fresh vegetables and fruits per day. Cut out desserts. Eat complex carbohydrates like spaghetti, brown rice and whole grain cereals to have the energy necessary to handle your heavy load of exercises.
Step 5
Drink at least 64 oz. of water every day. Water will nourish and replenish your body and it is vital to your muscles, joints and tendons. Water is a natural lubricant for your muscles and it will also help with your weight loss.
Member Comments