Proper nutrition is important for increasing muscle mass and losing fat.
Gaining muscle requires adequate energy and protein intake, resistance
training and consuming more calories than expended, while losing fat
requires the consumption of fewer calories than used per day.
Accomplishing these goals simultaneously can be difficult, coupled with
the inability to specifically reduce fat from a particular area.
However, it is possible to increase muscle mass and minimize gaining fat
throughout the body with a combination of weightlifting, a healthy diet
and aerobic exercise. Consult your physician before engaging in any
exercise or fitness regimes.
Instructions Nutrition
1
Consume more calories. Eat a well-balanced diet that
contains high quality proteins, carbohydrates and healthy fats. Avoid
empty calories contained in soft drinks, candy and chips, which do not
help build muscle, but may increase fat.
2
Eat more carbohydrates for increased energy. Consume 2.3 to
3.6 grams per pound of body weight. Good sources of carbohydrates
include whole grain breads and pastas, brown rice, fruits and
vegetables.
3
Add fats in moderate amounts. Although not a fuel source
with high intensity and resistance exercises, fat is an essential
macro-nutrient. Aim for a diet containing 20 to 35 percent of healthy
fats from fish, nuts, seeds and vegetable oils. Limit your intake of
trans-fats and saturated fats from whole milk, butter, high-fat cheeses
and animal fats.
4
Eat protein to help build and maintain muscle. Consume .63
to .77 grams per pound of body weight. Good sources of protein include
lean meats, skinless chicken and fish, legumes, eggs and low-fat dairy
products or soy.
5
Drink plenty of water. Consume at least 64 ounces per day to
avoid dehydration. Fluid intake is important before, during and after
exercise to help with optimal performance.
Exercise
6
Perform more resistance training to increase muscle mass.
Lift heavier weights to the point of muscle exhaustion. Do three to six
sets with six to 12 repetitions. Take a 30 second to 1 1/2 minute rest
between sets. Beginners should gradually increase weight load and
intensity.
7
Perform compound exercises that work larger muscle groups,
such as squats, dead lifts, bench press, push-ups and pull-ups. Do not
lift weights on consecutive days.
8
Add cardiovascular exercises to help lose fat. Do at least 30 minutes on the days that you are not lifting weights.
Tips & Warnings
Decrease the risk
of gaining fat while building muscle by consuming more carbohydrates on
weight-training days and less on non-weight-training days. Genetics plays a
major role in how much muscle you can gain. Thus, the human body will
change to a limited extent through weight training and increased food
intake. Breathe. Exhale when the exercise is hardest and inhale when the exercise is easiest. Move through a full range of motion with each exercise in a controlled manner. Maintain a straight spine when performing exercises and use a spotter when lifting heavy weights.
