To gain muscle and lose weight, the best method is a combination of strength training, cardiovascular training (cardio) and proper nutrition. Any one of these methods alone will result in limited weight loss. By combining the three methods you will see maximum results.
Strength Training
Building muscle is accomplished through a regular strength training regimen and is the most important component in a weight loss program. This is due to your muscles' ability to burn more calories than your body's fat. When you build muscle, you increase your calorie-burning rate, or metabolism, and therefore speed up your weight loss efforts.
The best strength training program to gain muscle is based on lifting weights five to six days a week. Each day, focus on a different muscle group, performing 15 to 18 sets of three to four different exercises for that muscle group. Use a heavy weight that will challenge your muscles and perform 10 to 12 repetitions in each set with good form. The weights should be heavy enough that it's difficult to perform any more than 12 repetitions. When planning your workouts, focus on chest one day, then lower body, back, shoulders and abdominals, arms, then a day off. You can experiment with changing the order of muscle groups until you find what works best for you, but don't forget the day of rest which is also essential in the muscle-building process.
Cardiovascular Training
Cardiovascular training (cardio) is important for losing weight, as it essentially is your biggest block of time spent burning calories. Choose from different types of cardio, such as walking, jogging, running, cycling, cross-country skiing, aerobic-style classes such as kickboxing or dance-based workouts. Regardless of the type of cardio you choose, there are three important factors to focus on for weight loss: frequency, duration and intensity. Do cardio six days a week, for a minimum of 45 minutes a day, and at an intensity that will effectively burn fat and calories. The easiest and best method for monitoring your intensity is the rate of perceived exertion (RPE). RPE is determined by how you feel, using a scale of 1 to 10. One is hardly working, 4 is light sweat, 7 is sweating and breathing slightly labored, 10 would be ready to pass out. Aim for an intensity of 7 to 8 for your cardio workouts to keep in the fat-burning zone and burning calories at a high rate.
Proper Nutrition
To support muscle gain and weight loss, focus on the basics of sports nutrition: Eat plenty of lean protein, consume plenty of fruits, vegetables and whole grains for fiber, and limit your fat and overall caloric intake. Eating protein within 30 minutes after your strength training workout is essential for supporting the recovery of your muscles and building new muscle. Focusing on fiber intake will keep you fuller longer and support regular digestion--both helpful for weight loss. Watching fat intake supports limiting your caloric intake because fat is high in calories, and monitoring calories in (what you eat) versus calories out (what you use when you exercise) is the most effective way to achieve your weight loss while building muscle.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "Y's Way to Physical Fitness: The Complete Guide to Fitness Testing and Instruction"; Lawrence A. Golding (Author), Clayton R. Myers (Author), Wayne E. Sinning (Editor); 1989
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