Losing weight and gaining muscle is a very accessible goal for both men and women. In fact, gaining muscle can help you keep the weight off for life. Muscle tissue is metabolically active, which means that it burns calories even at rest. The more lean muscle you have, the more delicious food you can eat every day of your life. To achieve your goal you must combine dietary and training strategies that promote muscle building and fat burning while minimizing fat storage.
Step 1
Take in five to six smaller meals throughout the day, rather than the traditional three. Eating three large meals a day can encourage fat storage, because you will tend to overeat. Try having three main meals (breakfast, lunch and dinner), with two or three snacks in between. Eating more frequently keeps metabolism elevated, suppresses hunger and allows your body to burn more fat.
Step 2
Start a resistance-training program that includes at least three days per week of free weight or weight machine workouts. Resistance training builds muscle and forces the body to burn more calories over the 48 hours following each workout, according to "The Abs Diet." Do full body workouts on Monday, Wednesday and Friday to elevate metabolism all week long.
Step 3
Add cardiovascular training at least three days per week. Examples of cardio include swimming, biking, jogging, walking or using the machines at the gym. Make it fun and get out and participate in recreational sports. The activity you choose does not matter. Just try to get at least 30 minutes of cardio on three days every week. If you want to accelerate your weight loss, add more cardio days. Low-intensity cardio, performed at a steady pace, will help preserve the new muscle you are building, rather than using it for energy.
Step 4
Pay attention to your post-workout nutrition. This is one of the most important times to make an impact on your muscle-gaining results. Take in 30 to 50g of high-quality protein, 60g of high glycemic carbs (bananas, fruit juice or dextrose) and 15g of healthy fats. Your body will use these nutrients to repair muscle tissues, rather than for fat storage.
Step 5
Take CLA (conjugated linoleic acid), creatine monohydrate and whey protein. According to "The Power of Three" in the January 2010 issue of "Muscle & Performance," this combination of supplements can lead to increased muscle mass and decreased body fat, as compared to placebo. Try 5g of creatine after your workout, 30 to 50g of whey protein and 3 to 6g of CLA split among your daily meals.
References
- "Combat the Fat;" Jeff Anderson; CQC LLC, 2008
- "The Abs Diet;" David Zinczenko; Rodale, 2004
- "The Fat Burning Bible;" Mackie Shilstone; John Wiley & Sons Inc., 2005
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