Training for Fat Loss and Lean Muscle

Are you training for fat loss and lean muscle?  For increased chance of success, focus on workout intensity, cardiovascular training, and eating a balanced diet.

Workout Intensity: Fat Loss and Lean Muscle

Workout intensity is the amount of weight lifted, number of repetitions performed, and duration of rest between sets.  For fat loss and lean muscle, it is appropriate to use lighter weights and perform more repetitions.  A good guideline is to use a weight that challenges you to complete 3 sets of 12-15 repetitions, with a rest period of about 45 seconds. This promotes both the growth of lean muscle and fat loss.  The benefit of increased lean muscle is that the more one has, the more calories burned at rest (increased metabolism).  It is important to exercise each muscle group only once per week, allowing sufficient time for recovery.

Cardio Training: Fat Loss 

Cardio training is a must for fat loss.  It is recommended to get 20-30 minutes of cardio exercise 5-6 days per week, keeping your heart rate between 120-150 beats per minute (BPM).   There are many ways to get cardio.  For example, you can go for a walk, jog, swim, or use gym equipment. Consistency is key, so keep it up! Results will come!


The final aspect of your fat loss and lean muscle regimen is diet.  Although different people have different nutritional needs, a balanced diet is best.  Avoid fad and crash diets.  If you feel you are not getting proper nutrition, talk with your doctor, make changes to your food choices, and/or use nutritional supplements.  Remember that consistently burning more calories than you intake, over time, leads to fat loss.  Keep your calorie intake and your activity levels balanced and you are well on your way!
Best wishes in achieving your fat loss and lean muscle goals! Should you have specific questions, contact your doctor or personal trainer.

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