How to Build Muscle & Lose Fat for Women

Building muscle and losing fat for women is challenging but not impossible. It requires dedication to eating well and exercising.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise equipment
• Food journal
• Healthy food

1. Eat clean by staying away from processed foods. Real, whole foods are better for the body and contain less calories than the processed version. Fresh fruits, vegetables, lean meats, whole grains and beans are the best foods to eat to lose weight and build a healthy, muscular body.

2. Keep a food journal of all the clean foods you are eating. Both building muscle and losing fat require a certain amount of calories for your body.

3. Choose one thing at a time. Losing weight requires a caloric deficit. Building muscle requires more calories for muscle growth. Pick one and stick with it.

4. Lift weights. Muscle is built through activity. Join a gym and lift free weights or use machines.

5. Drink lots of water. Studies recommend that you drink 1 oz. of water per 2 lbs. of body weight a day. If you weigh 150 lbs., that's 75 oz. of water a day. Staying hydrated will keep your energy up and you may be less likely to overeat.

Tips & Warnings

• Choose healthy foods that you actually like. This will help you stick to an eating plan.
• If you are new to the gym, work with a qualified trainer to learn the correct way to use the equipment.

Resources

• Women's Fitness

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