How to Lose Weight and Add Mass
- 1). Eliminate fatty foods that fuel fat not muscle. Think about the foods in your diet that add unnecessary calories. Soda, fruit juices and milk are examples of drinks that add unnecessary calories to your diet. Take note of these foods and eliminate them from your kitchen and overall diet.
- 2). Replace fatty foods with foods that will fuel muscle mass. Incorporate lean proteins into your diet, such as chicken, fish, egg whites or a protein supplement. Eat five to six meals a day. Eat quality carbohydrates and proteins to ensure you are losing fat and building muscle. This includes whole grains, unsalted nuts, beans and vegetables.
- 3). Incorporate three days of 30-minute cardio sessions into your weekly routine. Aerobic activity is essential to burning fat and losing weight; however, too much cardio will interfere with your attempt to gain mass. Perform sprint intervals to ensure you are accomplishing both of your goals. Sprint for one minute, then jog for two. Repeat this routine for the entire 30 minutes.
- 4). Incorporate 30-minute resistance training sessions into your workout three to four days a week. Perform weighted exercises that work the muscles of your back, chest, arms, legs and abdomen. Perform 12 to 15 reps per exercise using a weight that is heavy but not too heavy. You are using the proper weight if your muscles feel fatigued during the last one or two repetitions. Alternative between upper and lower body workouts to ensure you are working your entire body without overworking a specific muscle group. Rest between workouts and do not work the same muscles more than one day in a row.
