How to Build Muscle, Burn Fat,
Lose Weight and Keep it Off

For an ‘effective’ and ‘healthy’ weight loss program to work you absolutely must start to eat less calories, eat healthily AND exercise. It is best to do the most effective exercise to burn fat, as burning fat is what you should be looking to achieve. Remember ‘Fat Loss’ is our primary aim here, the weight loss will follow. How much weight you will lose will depend on ‘How’ overweight you are to start.

Aerobic Exercise:

The most effective form of exercise to burn fat is aerobic exercise, also known as cardiovascular (CV) exercise (Click here for our Top 10 fat burning exercises). Aerobic exercise is also great for the heart, lungs, and aerobic stamina, and it is very important that you do aerobic exercise. However, it is best to do your main aerobic exercise ‘AFTER’ you do your resistance training, or better still on different days, although five to ten minutes of ‘moderate’ aerobic exercise to get you heart rate up is recommended before any weight exercise.

Resistance Exercise:

It is also good to do resistance training as it helps to build muscle and increase your lean muscle mass. This then helps to increase your metabolism, which then helps your body burn more fat, even while you are resting. This building of muscle and burning of fat along with a healthy diet is the best and most effective way to lose weight. Now, how overweight you are to start will depend on how much weight you will actually lose.

A note to women reading this: You do not need to worry about getting big muscles when exercising with weights. Women generally, do not have enough testosterone, which is the muscle-building hormone, in their bodies. The reason men get big muscles more easily is that they have much greater levels of testosterone. Women are more likely to slim down and get a slender, toned, sexy figure. The women body builders you see who have big muscles are usually taking steroids that mimic testosterone; this is how they get big.

Do not rely on measuring your weight only:

It is quite possible to lose weight and increase your body fat, giving you the impression that you are doing well, this is not the case, and this is where many people go wrong. The dependence of just measuring body ‘weight’ is where you are likely to fail at your weight loss over the long term. It is much better to measure body fat (see links below). Or look at yourself in the mirror and compare yourself now to your older photos. It is also a good idea to take a photo of yourself before you start any weight loss program, that way you can 'see' your progress. You can also use your clothes as a guidance, if they are getting looser then you are losing weight.

Weight loss v Fat Loss:

Replacing body fat with muscle will not, in all cases show a great weight loss on the scales. This is, if you are only overweight by a relatively small to moderate amount. What you will notice in this case is a difference in your figure, as you will slim down. Remember, It is much better to measure your body fat than your weight. Any good gym or health club should be able to do this for you. There is also body fat measuring equipment available in the form of scales that can measure body fat as well as weight, hand held devices that measure fat by your body’s electrical resistance. The scales and electronic resistance devices do not always give accurate readings, so be careful and do not always take them as gospel. There are also skin fold callipers, where you measure various skin fold measurements to calculate an estimated body fat percentage. There are also online sources where you can input these measurements to give a body fat percentage output.

If you cannot get your body fat measured then generally, looking in the mirror, and using a tape measure is a better rough guide than relying on the scales.

A Pound of Fat:

A pound of fat is about 3500 calories. If you walk one mile you burn about 100 calories, so to burn a pound of fat you have to walk about 35 miles. One to Two pounds of weight loss a week is GREAT progress, anymore than that is unlikely to be successful over the long term. So remember, one pound a week is about fifty two pounds a year.

Don't be fooled by the infomercials on TV and the advertisements in magazines 'I lost 20 pounds in a week on (enter fad diet/drug/supplement)'  etc, most of it is marketing hype to promote and sell products...and is garbage.

Lifestyle Change:

This is about a lifestyle change; if you make these changes then you will reap many benefits. It will not be easy at first and it will take a few weeks to adjust to, but if you persist and get it into your routine it will get easier and you will develop a great new body and a body you will not want to hide. This will not only add years to your life, but life to your years.

Check the links below for fat measuring tools:

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