Build muscle and burn fat
The ways to build muscle and burn fat are proper eating and exercising. The best overall approach involves three components:
(1) Eating the correct foods
(2) Weight training
(3) Cardio exercise
(1) Eating: Here’s how to cut through all the confusion about correct eating.
Eat a smaller meal about every three waking hours. It’s critical never to skip a meal, and to obtain sufficient quality protein at each meal. ‘Sufficient’ means at least 15 grams per feeding if you are female and at least 20 grams per feeding if you are male. Your protein should come from unprocessed, preferably organic, natural sources.
To lose body fat, avoid or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of unwanted body fat, insulin resistance, obesity, hypertension, heart disease, diabetes type 2, and many other diet related diseases. Replace those foods with ‘fat burning’ foods and make good use of the thermic effect of fat burning foods. If you are unsure what these foods are, you will find a list of refined processed carbohydrates and a list of fat burning foods, with more information about the thermic effect of foods, further down this page, listed under Sources and Related Links. Eating this way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat. Drink plenty of clean water. I suggest 3 quarts daily and adjusting your intake from there.
(2) Proper weight training will build muscle, which is your metabolic furnace that will burn additional calories 24 hours a day.
Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep. You can find routines for beginners and intermediates, as well as other relevant information such as safety and warm-up tips, listed further down this page under Sources and Related Links.
Once you are able to train intensely, you’ll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again. Remember: you do not grow in the gym. What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. In addition, get plenty of sleep. In practice, this probably means that you’ll be doing a weight training session of about 45 minutes once every four or 5 afternoons.
(3) Cardio exercise will also increase the amount of calories your body uses during and immediately after exercise.
Choose some kind of mild cardio exercise that you dislike the least and do it six days a week. Brisk walking is a good way to start. ‘Brisk’ means walking at a 4 mph pace. Slowly work up to that pace and then slowly increase your distance. If you simply want to maintain your present percentage of body fat, start by walking two miles daily. That should do it. Walk before your first meal of the day. If you want to use mild cardio to lose body fat, you will need to average walking from 3 to 6 miles daily. You do not have to do all your daily walking at once. Further down this page, listed under Sources and Related Links, you will find several free cardio plans to get you started or to take you further (one easier plan, one harder plan, or one intense plan).
That is the way to build muscle and burn fat. Eat properly every day. Six mornings out of seven go for a brisk walk of 2 or 3 miles. One or two afternoons a week do proper weight training. You can use that sustainable program from now until your dotage. If you adopt it and make it habitual, you are going to burn the fat feed the muscle and like the way you look and feel. (Before changing your exercise habits, you may wish to get the blessing of your physician.)
So, for the free lists, programs and plans to show you how to do it all –
- Free strength weight training programs (suitable for males or females, beginners or intermediates)
- Free cardio plans (one easier plan, one harder plan, one intense)
- List of refined processed carbohydrates (to avoid or strictly limit)
- List of fat burning foods (to replace refined processed carbohydrates) and more about the thermic effect of food –