If you’ve been trying to decide which to do first—burn off fat or build up muscle—here’s some good news. You can do both at the same time! All it takes is a commitment to eating better and exercising more. Here are the steps to a healthier, lighter, stronger you.
• Eating better. Eat smaller meals more often. Eat about every three waking hours and never skip a meal. Make sure you’re getting 15-20 grams of protein per meal from unprocessed, preferably organic, natural sources. Avoid processed carbohydrates, like refined flours and sugar. Instead, choose fresh organic vegetables, fruits and berries. Drink plenty of pure filtered water.
• Weight training. Do a 45 minute whole body workout every other day, including squats, dead lifts, presses, rows, dips and chins. Remember, too little is ineffective, but too much is counter-productive. You need the days off to give your body time to rest and grow. Also, make sure you get plenty of sleep.
• Cardio exercise. Start with a mild cardio exercise you enjoy—like walking—and do it five or six days a week. Slowly build up to a brisk pace and then slowly increase your distance. To maintain your present weight, walk about 2 miles (3.2 km) a day. To lose weight, walk 3-6 miles (5-10 km) a day. Remember, you can spread this distance out throughout the day.
