When you are trying to lose weight, you have to have dedication and discipline. That in itself is not always an easy thing to come by. When your goal is to lose weight and get stronger in one fell swoop, you have to be even more disciplined. Although that might be difficult, it is not impossible. You just have to follow the right game plan that involves dietary discretion and the right type of exercise.
Step 1
Eliminate all the empty-calorie foods that you currently consume. Have your diet consist mainly of fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products. Avoid processed meats, refined carbohydrates and foods that are high in sodium.
Step 2
Eat a small meal every two to three hours to keep your metabolism elevated and to prevent overeating. Have meals that are a balance of protein and complex carbs. A baked chicken breast with steamed cauliflower and couscous is an evening meal example.
Step 3
Reduce your intake of beverages that contain calories. Avoid soda, beer, wine, lattes, fruit drinks and milk shakes. Instead, drink eight to 10 cups of water a day. This can help keep your hydrated and it can also spare you calories.
Step 4
Lift weights to build muscle and get stronger. Select compound exercises that work multiple muscle groups at the same time. Bench presses, bent-over rows, military presses, close-grip push ups and squats are examples of these. Do 10 to 12 reps and three to four sets of each exercise.
Step 5
Do cardio training to help further promote weight loss. Do 30 to 45 minutes of cardio at a moderate intensity, three times a week, on alternating days. Running, cycling, hiking, water aerobics, rowing and jumping rope are all options.
Step 6
Recover from your workouts by getting enough sleep. It is during sleep that the body goes into recovery mode and muscle gets repaired. Follow the Centers for Disease Control and Prevention's recommendation of seven to nine hours of sleep a night.
Tips and Warnings
- Do your weight training three times a week, on the days in between your cardio.
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