How to Build Muscle & Lose Weight Simultaneously
Muscle tissue weights more than fat tissue, so when it comes to losing weight at the same time you are trying to build muscle it might seem that your goals are diametrically opposed. Fortunately, that is not the case. All you really need is a plan and the will power to work your plan consistently. The plan is not all that complicated either: Eat better and exercise more.
Instructions
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Talk with your health care provider to determine what exercises you are healthy enough to safely engage in. Discuss a sensible diet that emphasizes fresh vegetables, fruits and whole grains but also includes foods from the entire food pyramid. Make sure your diet plan includes enough calories to fuel your increased activity.
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Eat breakfast. According to the Mayo Clinic, eating breakfast boosts your energy level, increases your propensity to exercise and reduces your hunger level later in the day. Eat smaller meals more frequently during the day to keep your energy level up and your hunger level down.
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Schedule a regular, routine time for formal exercise. Include aerobic exercises such as jogging, swimming and stair stepping in your routine to increase your heart rate and burn calories more efficiently. Include anaerobic exercises such as lifting weights and resistance-type routines to build muscle mass and burn body fat more efficiently.
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Practice isometric exercises during your spare time such as when you are sitting at your desk, riding in the passenger's seat of a car or standing in a line. Press the palms of your hands together and push them against each other for 10 seconds, then relax. Repeat three to four times. Clasp your hands, turning them in opposing directions and interlocking your fingers. Pull your hands against each other for 10 seconds, then relax. Repeat three to four times. This will increase your heart rate, burn a few more calories and increase your energy level.
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Keep a chart of your weight, measurements and strength level. Set goals you wish to achieve, including intermediate goals. Take time to celebrate each time you reach a milestone. It will help to keep you motivated.
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Tips & Warnings
Always talk to your health care provider before beginning any diet or exercise program.
According the U.S. government's Weight-control Information Network, at least 60 minutes of moderate to vigorous physical activity combined with a healthy weight-loss diet is required on a regular basis to lose weight.
Never go on a starvation diet of fewer than 1,500 calories without medical supervision.
