Lose Fat and Build Muscle Mass, the Right Way

The healthy way is through a balanced diet and regular exercise. The first regulates the calorie intake and the second gets rid of the extra calories that sneak into your body. Both build muscle and make you feel healthier. And the changes are also long-term.

So, where do you start?

You start by putting your calorie intake under the scanner. Note every calorie that you consume during the day; identify the food that you wolf down. This includes even the spoonful of sugar in tea or coffee.

The record can be maintained for a period of one week or a fortnight. It must indicate the calorie count of your food intake, and not just the name and quantity of food consumed. This will help you decide how many calories need to be reduced per day to lose weight.

The calorie requirements differ according to the age, sex, height and physical activity of a person. Studies show that an average human being accumulates one pound of fat for every 3,500 calories that are consumed. This does not happen in a day, but over a period of time.

You too need to work out a weekly regimen. Don't aim to reduce 3,500 calories a day but keep it to a more manageable 500 calories a day. A smart way is to move to black coffee instead of the likes of a Latte coffee. That alone can save you 500 calories. Cutting down on salad dressing, soda pop, candy or butter can be other useful diet changes.

You should also change your diet mix. Forsake high-fat, high-calorie foods with low-fat, low-calorie options. Replace beef or pork with chicken and fish, macaroni, cheese and French Fries with fresh vegetables and greens salads. The other healthy food options are high-fiber, low-sugar cereals and fresh fruit.

So, delete bacons and eggs from your breakfast and add fruits, yoghurt, oatmeals and cereals. But don't skip breakfast; it is the most important meal of the day. A healthy breakfast increases the metabolic rate for the entire day.

Also, drink plenty of water. Research has shown that drinking water also aids in weight loss. Fibers go hand in hand with water hence a good intake of fiber is also essential. Fiber ensures that the right amount of water is present in the intestine for its proper functioning.

The next is to maintain a regular exercise regime. The best results are achieved when you are sensible and don't overdo things. A good starting point is an exercise trainer. If you don't have one, check some of the best exercise videos that are available online.

You will find that every online video stresses moderation. The best workout videos even use slow motion shots to help you exercise the right way. You can supplement aerobic exercises with jogging, brisk walks, cycling or swimming three or four days a week. This helps the muscles to stay toned and fit. Another good way is yoga. Most yoga postures exercise your muscles, and stop fat from accumulating.

But don't make the mistake of spending hours on the jogging track or the swimming pool. Your metabolism returns to normal once you stop. This does not happen with weight or resistance training. Your body uses the extra calories to build muscle mass, even when you are resting.

You may argue that this is not shedding weight but adding weight. Yes, you are adding weight but in the right places. You will look leaner and fitter and your muscles will ripple. The calories will not add fat at the wrong places.

Finally, believe in yourself. There is no substitute for healthy motivation.