How to Lose Weight and Gain Muscle at the Same Time

Author: Katie Johnson

Article:
Weight loss requires that you eat fewer calories each day than
you normally eat and that you engage in activities that burn
stored fat and calories. You build muscle by engaging in
strength training exercises. You can lose weight and gain muscle
at the same time. In fact, building muscle through strength
training will help you lose weight quicker by burning more
calories.

Lose weight Gain muscle: (1) Losing Weight

To lose weight and maintain a healthy weight you need to follow
a balanced diet and engage in some form of physical activity
regularly. Physical activity such as regular exercise is good
for controlling your body weight as well as appetite. It also
helps prevent cardiovascular disease. When planning a weight
loss diet, avoid 'quick fix' diets. Instead choose a diet that
you can keep to all the time and not just when you're planning
to lose weight.

As a general guide, if you eat more calories than you need, you
will start gaining weight. In terms of diet, choose one that is
rich in fruit, vegetables and whole grains. Eat less sugary
foods and avoid fatty foods. Many lifestyle activities such as
gardening and doing housework burns calories and contribute to
weight loss. You can build muscle tissue and burn more calories
by increasing your daily exercise and activity. Regular exercise
such as brisk walking and running for 30 minutes or more
regularly is an excellent way to burn calories and lose weight.

Lose weight Gain muscle: (2) Gaining Muscle

Did you know that metabolism is linked to your weight?
Metabolism is the process where the body converts the food that
you eat into energy. Even when your body is not engaged in any
physical activity it still requires energy for basic functions
such as breathing, circulating blood and growing or repairing
cells. The rate at which the body burns calories while it is at
rest is called the Basal metabolic rate. Increasing muscle mass
can help increase your metabolism.

Strength training exercises help build muscle mass which is a
key factor in weight loss. If you have less muscle, you burn
fewer calories. Some health experts suggest that if you want
permanent weight loss, you must concentrate on strength
training, weight training or resistance training exercises.
These exercises build muscle and building muscle is considered
to be an essential part of controlling body fat. The more muscle
you have, the more calories your body will be able to burn.

Lose weight Gain muscle: (3) Diet & Strength Training
Exercises

Although it's your metabolism that determines your energy
levels, food intake, muscle mass and the level of physical
activity is what determines your weight. Strength training
exercises such as weight lifting can help you lose weight and
gain muscle at the same time. To lose weight and gain muscle,
you need to eat a healthy diet, increase physical activity and
engage in strength training exercises to build muscle.



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