Step 1
Engage in resistance training four days per week. Train compound muscle groups at the same time. Work back, biceps and shoulders on Monday, chest and triceps on Tuesday, lower body on Thursday, and abs and core on Friday. Include compound exercises that work multiple muscles, includng hack squats, deadlifts, bent over rows, chest press, tricep dips and planks. Perform each exercise for three sets of 15 repetitions.
Step 2
Perform 45 minutes of moderate intensity cardiovascular exercise five days per week to burn off fat stores. Ride your bike, walk on the treadmill, go for a jog or take a group aerobics class, such as boxing or step.
Step 3
Eat low fat foods to facilitate fat loss. Consume a diet that revolves around lean proteins and complex carbohydrates. Prepare meals with lean proteins that include fish, skinless poultry, steak and eggs to aid in muscle repair and recovery. Eat complex carbohydrates that include whole grain bread and pasta, vegetables and fruits to increase energy levels and fuel your workouts.
Step 4
Consume five to six small meals per day to boost your metabolism. Eating every three to four hours keeps you feeling satiated throughout the day and prevents overeating. Your body burns calories as your food digests, so you increase calorie expenditure even when resting.
Step 5
Avoid alcoholic beverages that can decrease blood circulation and cause muscle deterioration, notes the American Council on Exercise. Resist the urge to have a beer after work
Source:http://www.livestrong.com/article/332284-how-to-lose-inches-not-pounds/#ixzz1oOiiKQqp
