Build Muscle to Lose Fat

Yesterday, I discussed The Biggest Loser and the importance of following a program that focuses on fat loss and muscle gain, not necessarily "weight loss." I should start by saying The Biggest Loser trainers were right on the money with the specific exercises they were doing, the show's focus was just on the wrong result.

Now, it would be silly to recommend a specific program without actually meeting each and every one of you and understanding your history and goals, but here are some general guidelines:

Focus on Strength

The best way to increase your metabolism is by adding lean muscle mass to your body through strength training. Muscle is your body's best source for burning calories and body fat.

As you gain muscle through strength training, you will lose inches and fat (not necessarily pounds). And here's a tip ladies, use free weights! Free weights force you to stabilize the weight, engaging all muscles and allowing for natural movement patterns. Women are often concerned that strength training will turn their slender figures into that of a bodybuilder, but it's just not possible. The vast majority of women cannot build large muscles because they are genetically incapable of doing so due to the high levels of estrogen they possess.

My suggestion is to use a combination of free weights and strength training machines concentrating on working out the bigger muscle groups like the chest, back, gluteus, hamstrings, and quadriceps. When it comes to my arms, I've seen the best results coming from free weight exercises like the bicep curl, triceps extension, one-arm row, bench press and flies.

Nutrition

You've probably heard all of this before but it's important to follow. In my mind, the biggest mistake you can make is dieting. Instead, just make healthier choices -- Choose this not that.

First, let me start by saying that I want you to eat carbs and I want you to eat fat. However, you need to eat the right carbs and the right kind of fat. Stay away from carbs with a high glycemic index (white bread, rice, potatoes) and instead, opt for good carbs. The best good carb is the green, leafy vegetable. Other good choices are beans, fruit and whole grains. As for fats, mono- and polyunsaturated fats are best. They actually help lower cholesterol. Some good examples are nuts, olive oil, salmon and avocado.

Protein is also important in the building of lean muscle and studies show that it actually aids in post-workout muscle recovery. Chicken, turkey and fish are excellent sources of protein, as are egg whites. I like to follow the guidelines that 45 to 60% of your diet should be calories from carbs, 15 to 35% from protein, and 20 to 35% from fat. Remember, excessive consumption of any of the above will cause excess fat storage.

Cardio

No need to get all crazy with cardio. Adding 20-30 minutes of aerobic exercise, in addition to your strength training routine, is all you need for a successful fat-loss strategy. Studies have actually shown that people who couple cardio with strength training eat less -- approximately 500 calories less!

Interval training is a great way to boost you calorie burning power, and I also think it makes the time go quicker. Interval training is in essence repetitions of high-speed/high-intensity work followed by periods of rest or low activity. This can be accomplished on the treadmill, the bike or the elliptical.

Here is just an simple example for the treadmill from Sky Sport & Spa owner Jackie Warner:

Increase the treadmill ramp to a maximum uphill climb and slow walk (almost a lunge) for 2 minutes. Then, lower the ramp and run for 2 minutes. Take 1 minute to bring your heart rate down and then start over. Repeat 4 more times (equals a 20 minute session).

Hopefully, some of these tips help you out!!