How to Lose Weight by Building Muscle

Building muscle is a great way to lose weight. Muscle naturally burns more calories than fat, even at rest, so you'll lose weight even in your sleep. And muscle tone gives you sexy definition and graceful curves, too. If you're tired of cutting calories to lose weight, try another tactic - build up your muscles instead!

Difficulty: Moderate

Instructions

1. 
    
   Strong muscles help you lose weight whether you're sleeping or making poses.

   Focus on building muscle to lose weight, not to "spot train". Spot training doesn't work. You are trying to increase the overall amount of muscle mass in your body so that it can burn calories for you, even at rest.

2. 
    
   Work on those buns and thighs for maximum weight loss.

   Since "spot training" doesn't work, target your largest muscles. It's often easier to work these muscles, since even beginning weight lifters can isolate their thighs ("quads"), back ("lats"), and rear end ("glutes"). And because these muscles are so large, increasing their mass has a dramatic effect on your overall weight loss.

3. 
    
   A good cardio workout will help you lose weight by burning calories and building muscle.

   Make sure your cardio workout is weight-bearing. Roughly, that means it puts force on your muscles when you do it. For example, a treadmill is weight-bearing because your legs bear your whole weight with every step, but a recumbent cycle is much less effective at building muscle, since your weight is mainly supported by the seat. And your seat.

4. 
    
   Up your protein intake so your body can build more muscle.

   Adjust your diet to support your muscle development. Yea! I didn't say eat less to lose weight! I did say your diet should support your growing muscles. Muscles are made of protein, so not surprisingly, you should be eating lots of protein to give your body what it needs to build muscle. To lose weight, however, you'll need to make smart protein choices. Balance lean meats with fish, soy proteins and legumes to help lose weight while you build muscle.

Tips & Warnings

• If you've never lifted a weight (deliberately) before, have a personal trainer show you how.
• By targeting the largest muscles, you can get a good weight lifting workout in under an hour.
• Start with lighter weights and slowly work your way up. You can't lose weight if you're in traction.

[tnpos]

on 7/12/2009 I really love to work out thanks for the tips. 5 and rec! P.E.A.C.E

[beachmom]

on 2/24/2009 Great article. I did not know that spot training was non-effective. Thanks!

[tachic]

on 2/23/2009 This is so true. Great writing