You'll
need to downsize your calorie intake to lose fat. First, compute the number of
calories you need to maintain your weight by using an online calculator that
figures in your age, gender, size and activity level. Then, from this number,
subtract between 250 and 1,000 calories to create a calorie deficit that yields
a 1/2- to 2-pound per week weight loss. Since 3,500 calories theoretically
equals a pound of fat, subtracting 500 calories a day from your intake should
help you lose a pound a week.
Avoid
eating fewer than 1,200 calories per day if you are a woman or 1,800 calories
per day if you are a man. Too few calories can lead to muscle loss as your body
scrambles to hold onto its fat stores in the face of what it perceives as food
shortage. Losing muscle is contrary to your goal of becoming stronger and more
defined.
Strength
training
helps you maintain lean muscle as you reduce calories and is essential to
adding more muscle. If you're brand new to weight training, start out with
light weights and just two workouts per week. Do at least one set of eight to
12 repetitions of an exercise to challenge each of the major muscle groups.
Options include pushups, pullups, rows, squats, lunges, shoulder presses and
hip hinges.
Over
time, work up to lifting heavier weights, performing up to six sets per muscle
group and a total of six strength workouts per week. Use resistance that feels
heavy by the last two to three repetitions in each set. Give yourself at least
48 hours between muscle groups worked to allow for recovery and repair that
facilitates muscle growth. Talk to a fitness professional to help you design a
program appropriate for you.
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