Tag Archives: lean body mass

Get Lean

7 Dec

avarietyoffoods[1]The simple formula for getting lean is increasing muscle mass and decreasing body fat.  That means eating right and working out the whole body, since the body doesn’t target specific areas for fat loss when you’re losing weight. Some healthy diet tips include:

Eat healthy foods. Include plenty of colorful fruits and vegetables in your diet, and pick carbohydrates with whole grains — and high fiber — over processed grains.

Eat lean. Eat lean meats, such as cuts of beef and pork that end in “loin.” Remove the skin from all poultry, and opt for fish two to three times a week.

Cut the fat in dairy. Choose nonfat or 1 percent dairy products, like skim milk, lowfat yogurt, and nonfat cheese.

Hydrate. Drink water and calorie-free diet drinks.

Know your oils. Use liquid oils for cooking instead of solid fats like butter and lard. Vegetable oils and olive oils are among the healthiest choices.

Ease up on snacks. Cut back on high-calorie snacks and desserts like cookies, potato chips, and cake.

Limit your portion sizes. Even healthy food can cause weight gain if you eat too much.


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Get Fit or Get Fat

19 Oct

Today, in the United States, more than 2/3 of adults are overweight and more than 1/3 are obese.  Research indicates that the overweight and obese (specifically those with excess fat weight) have a higher risk of chronic disease and premature death.  Increased exercise/physical activity is a recommended strategy for individuals seeking to effectively reduce and manage bodyweight.  In the past, exercise recommendations have focused on aerobic exercise, such as walking, biking, and swimming.  Research suggests that incorporating resistance exercise can also be beneficial to long-term weight management.

Benefits of Resistance Exercise

  • Promotes improvements in muscle mass and strength.
  • Improves flexibility and range of motion.
  • Improves cognitive function.
  • Improves energy level.
  • Decreases fat mass.
  • Increases lean body mass.
  • Increases resting metabolic rate.

“A weight management strategy that combines a reduced calorie diet, aerobic exercise, and resistance exercise may be the best combination for reducing unhealthy body fat while attenuating the losses in lean body mass and resting metabolic rate that commonly occur during periods of weight loss.” (David Sword, PT, DPT, CSCS; Strength and Conditioning Journal)

Want to get started on a resistance exercise program but don’t know where to begin?  Check with your doctor to ensure it’s okay, and enlist the help of a qualified, experienced Strength and Conditioning professional.


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