Losing weight and losing fat are similar, but they do have some distinctions. When you’re shooting for the latter, toning up and building muscle is one of the most helpful things to do. Learning how to build muscle, however, is not exactly as easy as it sounds. Most trainers will tell you an approach that involves both diet and exercise is the best.

Muscle mass is extremely useful for fat loss for a very good reason. Lean muscles demand more calories per day to maintain. This means you will burn more calories, even when you’re “not doing anything.” The more muscle mass, the greater the body’s natural consumption of energy. This translates into a higher Resting Metabolic Rate (RMR).  When the right diet and exercise program is put into place, muscle mass can help with fat burning and weight maintenance.

Building muscle and toning up the entire body for a better look and increased calorie burning can be helped along by following these tips:

• Work with a trainer to create a good overall program – When you are trying to tone up and lose fat at the same time, you want to use a multifaceted approach to exercise. A program that contains both cardiovascular and strength training exercises is generally best. If drawn-out cardio sessions do not appeal, interval training might be in order. On the strength training end, it is especially important to consult fitness professionals or join us at a Boot Camp class (your first one is free) to make sure a safe, targeted approach is taken. Overdoing or proceeding without proper form can be lead to injury.
• Vary the exercise program – You may have heard the “new” term “Muscle Confusion.”  This is just a new name for an old technique.  You never want to get into a workout “routine.”  Once your brain is used to a workout, your body is too.   Seek out alternatives and options that can work your cardio system and your muscle groups. The more variety built into a plan, the more fun and exciting it is and the more likely it is you will stick with it.
• Consume a healthy diet – When the goal is to tone up and gain muscle, diet is especially important. Even if fat loss is a part of the plan, starving the body of enough calories and proper nutrition can actually hamper efforts, or worse, cause you to gain weight. A portion-controlled diet that is well-rounded and includes fruits, vegetables and lean protein can help with muscle building efforts. We can help with this by testing your Resting Metabolic Rate (RMR) and giving you a step-by-step meal plan with a grocery shopping list that takes all the guesswork out of your healthy eating plan.
• Drink plenty of water – Water is essential for hydrating the body – and the muscles. Make sure to keep the body well-hydrated while trying to build muscle and lose fat. Avoid sugary drinks with empty calories as they can undermine positive efforts.
• Get plenty of sleep – Rest is important for good overall health. Make sure to get at least the minimum seven to eight hours to prime your body for each full day ahead.

Toning up and gaining muscle mass can supercharge the fat-loss process. Make sure to consult a fitness professional to create a program that works for you and takes health and safety into consideration.

About the Author
Ginny Grupp is the owner of AlaskaFit, LLC, Anchorage’s premier fitness and wellness business. If you’re ready to begin your journey on the road to health, please call 783-1241 right now to receive a complimentary nutrition and fitness Consultation (valued at $97).

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