If you have excess body fat, it pays to get rid of it. The CDC reports that even modest weight loss lowers your risk of many chronic diseases. In addition to losing fat, gaining lean muscle is beneficial. The Weight-control Information Network, a service of the National Institutes of Health states that muscle burns more calories than fat. With added lean muscle, you burn calories even while you are at rest. Fortunately, these goals go hand in hand. Learn how to gain lean muscle, lose fat and get in the best shape of your life.
Lift weights. Strength and resistance training help to build the muscles you use so you gain lean muscle. Lose fat, too. These exercises also burn calories to get rid of fat. The Weight-control Information Network recommends strength training two to three days per week to lose weight and increase lean muscle. In addition to weights, you can use resistance bands to target muscle groups or use your own body resistance with push-ups, crunches and other toning exercises.
Walk, run, bike or dance. The President’s Council on Physical Fitness and Sports recommends a minimum of 20 minutes of continuous aerobic exercise no less than three times a week. The council states that these cardio exercises incorporate your body’s large muscle groups, which helps you gain lean muscle. Lose fat doing aerobic exercises, as well. Brisk walking, jogging or swimming increases your heart rate and burn calories.
Add lean protein to snacks and meals. Protein helps build and repair your body’s tissue, including your skin, bones and your muscles. Protein helps you feel full longer so you will eat less, as well. Choose low fat sources such as lean meats, beans, eggs and nuts. Try to include protein every time you eat. A veggie omelet for breakfast will get you through the morning. A big green salad topped with grilled chicken breast makes a satisfying lunch that will help you gain lean muscle, lose weight and stay satiated.
Pick low fat dairy products. Eating three servings of low fat dairy foods that are high in calcium each day can help you lose weight. In addition, the protein in dairy products helps build lean muscle. Choose low fat or fat free milk, yogurt and cheese, but pay attention to serving sizes. A cup of milk, one and one-half ounces of natural cheese or an eight-ounce container of yogurt each equal one serving.
Rest. While working hard will help you achieve your fitness goals, it is also important to get an adequate amount of sleep. Aim for seven to eight hours each night. Your muscles need time to rebuild and recuperate so that they grow stronger. In addition, when you are overtired you are more likely to snack and overeat. Take cues from your body and take a break when you need one. Doing what is best for your body and your mind is the healthiest way to gain lean muscle, lose fat and feel great.
Sources:
CDC: Healthy Weight
Weight-control Information Network: Weight Loss and Nutrition Myths
The President’s Council on Physical Fitness and Sports: Exercise and Weight Control
