Muscle gain and weight loss go hand in hand---the more muscle mass you build, the more calories your body burns in a day. This is important because weight loss is the result of burning more calories than the number of calories you intake from foods and beverages. Furthermore, the exercise required to gain muscle can potentially burn fat reserves for energy in the process. Like most people, you probably desire to lose weight and build muscle to feel happier, healthier and stronger. A proper diet combined with exercise can provide the positive outcome you seek.
Step 1
Eat high-protein, low-fat meals. Your body requires the amino acids from protein to rebuild muscle from working out. It does not, however, need the extra fat. To keep your muscles lean, prepare meals, such as egg whites for breakfast---four egg whites contain 0 g of fat, 64 calories and 16 g of protein, according to NutritionData---skinless chicken breast on whole wheat for lunch and salmon and salad for dinner. The Mayo Clinic suggests that the omega-3 fatty acids in salmon may enhance immune response, reduce blood pressure and lower cholesterol. Like salmon, skinless white meat makes a healthy substitution for red meat, which is high in saturated fat---one of the leading contributors to "bad" cholesterol levels.
Step 2
Drink sports drinks in moderation and water often. A lot of empty calories come from beverages, such as soda and sweetened juices. You can cut calories and lose weight quicker by drinking water, or drinks low in sugar, whenever possible. Nevertheless, because you will be increasing workouts to gain muscle, you may need to replenish electrolytes lost to sweat with sports drinks. Without a proper balance of electrolytes, such as potassium, sodium and chloride, you may feel dizzy, weak and confused following exercises. However, some sports drinks contain high fructose corn syrup, which, if not used for exercise, will convert and store as fat in the body. Therefore, restrict your drinking according to your workout schedule.
Step 3
Work out your body about every other day. Rotate between muscle groups, such as quads and calves, triceps and biceps, and back, abs and shoulders. Your body needs time to rest and heal, so do not work the same muscle group repeatedly. Also focus on squats, curls, leg presses, sit-ups and push-ups to target the majority of muscle groups. As you progress, increase your weight and machine resistance, but be careful not to push yourself beyond a 2- to 10-percent increase weekly as it may lead to injury. Intense strength training will help you improve muscle mass while burning hundreds of calories or more.
Step 4
Consume whey protein shakes for extra protein as needed. For fewer than 150 calories a serving, whey protein provides the benefits of excess amino acids, which are essential for speedy muscle recovery. Furthermore, according to the University of Illinois at Urbana-Champaign's McKinley Health Center, one of the amino acids (leucine) in whey protein may accelerate muscle growth and weight loss. Whether you desire to supplement a diet low in protein or merely curb hunger, whey protein makes an excellent addition to any workout routine.
Member Comments