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#Work out your entire body 2 or 3 times a week. Do not lift weights too often, or you could injure yourself. Your muscles need time to repair after a session of lifting weights. Generally, 2 days of rest in between weight-lifting sessions will give you enough time to rest and repair before you use weights again.<ref> https://www.nerdfitness.com/blog/strength-training-101/</ref>[[Image:Be-a-Good-Runner-Step-15.jpg|center]]
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#Work out your entire body 2 or 3 times a week. Do not lift weights too often, or you could injure yourself. Your muscles need time to repair after a session of lifting weights. Generally, 2 days of rest in between weight-lifting sessions will give you enough time to rest and repair before you use weights again.<ref> https://www.nerdfitness.com/blog/strength-training-101/</ref>[[Image:Be-a-Good-Runner-Step-15.jpg|center]]
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#*When you do work out, go with compound strength training exercises for an effective way to lose fat. These are exercises that work out multiple muscle groups at once.
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#*When you do work out, go with compound strength training exercises for an effective way to lose fat. These are exercises that work out multiple muscle groups at once.
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#Pick the right weight for your goals. No matter what type of weight you choose, you will burn calories. That said, if you want to build muscle, you should choose heavier weights. Pick weights that are heavy, but not so heavy that you
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#Pick the right weight for your goals. No matter what type of weight you choose, you will burn calories. That said, if you want to build muscle, you should choose heavier weights. Pick weights that are heavy, but not so heavy that you can't complete a full set. If you want to build endurance, go for lighter weights.<ref> https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program</ref>[[Image:Be-a-Good-Swimmer-Step-29-Version-2.jpg|center]]
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#*If you are using heavier weights, you should do fewer repetitions to help you build muscle. Doing 6-12 repetitions in a set is a good guideline.
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#*If you are using heavier weights, you should do fewer repetitions to help you build muscle. Doing 6-12 repetitions in a set is a good guideline.
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#*If you are using lighter weights for endurance, do more repetitions in a set. Aim for 12-15 repetitions per set.<ref>https://ift.tt/30kef6Z>
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#*If you are using lighter weights for endurance, do more repetitions in a set. Aim for 12-15 repetitions per set.<ref>https://ift.tt/30kef6Z>
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#*With heavier weights, repeat this exercise 6-12 times on each arm for 2-5 sets. With lighter weights, do 2-3 sets of 12-15 reps for each arm.
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#*With heavier weights, repeat this exercise 6-12 times on each arm for 2-5 sets. With lighter weights, do 2-3 sets of 12-15 reps for each arm.
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#Add dumbbells to squats for a good lower body workout. Hold a dumbbell in each hand. Stand with your feet shoulder-width apart. Lower yourself by bending your knees, but keep your back straight. Your knees should be straight over your toes. Once your thighs are parallel to the ground, rise back up slowly to a standing position.<ref> https://thinkeatlift.com/weight-training-while-cutting/</ref>[[Image:Build-Your-Body-Fast-Step-4-Version-3.jpg|center]]
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#Add dumbbells to squats for a good lower body workout. Hold a dumbbell in each hand. Stand with your feet shoulder-width apart. Lower yourself by bending your knees, but keep your back straight. Your knees should be straight over your toes. Once your thighs are parallel to the ground, rise back up slowly to a standing position.<ref> https://thinkeatlift.com/weight-training-while-cutting/</ref>[[Image:Build-Your-Body-Fast-Step-4-Version-3.jpg|center]]
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#*You can hold the dumbbells straight out in front of your or straight down your sides.
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#*You can hold the dumbbells straight out in front of your or straight down your sides. Don't move your arms as you squat.
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#*Do 2-3 sets of 6-12 repetitions if you are using heavy weights. Aim for 2-3 sets of 12-15 reps if you are using light weights.
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#*Do 2-3 sets of 6-12 repetitions if you are using heavy weights. Aim for 2-3 sets of 12-15 reps if you are using light weights.
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#*Squats will work your glutes, hamstrings, quads, and adductors.
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#*Squats will work your glutes, hamstrings, quads, and adductors.
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#*To lose fat, you must burn more calories than you eat. You need to burn 3,500 calories to lose of fat. To make this more manageable, aim for a calorie deficit of 500 calories a day.
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#*To lose fat, you must burn more calories than you eat. You need to burn 3,500 calories to lose of fat. To make this more manageable, aim for a calorie deficit of 500 calories a day.
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#*Keep in mind that muscle weighs more than fat. As you build muscle, you may become heavier, but you may still be losing fat.
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#*Keep in mind that muscle weighs more than fat. As you build muscle, you may become heavier, but you may still be losing fat.
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#Get enough protein in your diet to support building muscle. [[Eat to Gain Muscle|Protein can help you]] build and maintain muscle, but your diet
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#Get enough protein in your diet to support building muscle. [[Eat to Gain Muscle|Protein can help you]] build and maintain muscle, but your diet shouldn't be more than 35% protein. You should eat about .37 grams of protein for every of body weight. Protein-rich foods include eggs, meats, fish, and cottage cheese.<Ref> http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass</ref>[[Image:Calculate-Protein-Intake-Step-8.jpg|center]]
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#*For example, you might eat scrambled eggs in the morning, a peanut butter sandwich for lunch, and grilled chicken for dinner.
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#*For example, you might eat scrambled eggs in the morning, a peanut butter sandwich for lunch, and grilled chicken for dinner.
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#Eat complex carbohydrates to give you energy. Carbohydrates can give you energy while you lift weights. The best carbs are complex carbs, which also give you fiber, vitamins, and minerals. Complex carbs include whole grains, oatmeal, lentils, and beans. Avoid simple carbs, [[Avoid Simple Sugars|like sugar,]] baked goods, white rice, pasta, and soda.<Ref> http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass</ref>[[Image:Calculate-Protein-Intake-Step-11.jpg|center]]
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#Eat complex carbohydrates to give you energy. Carbohydrates can give you energy while you lift weights. The best carbs are complex carbs, which also give you fiber, vitamins, and minerals. Complex carbs include whole grains, oatmeal, lentils, and beans. Avoid simple carbs, [[Avoid Simple Sugars|like sugar,]] baked goods, white rice, pasta, and soda.<Ref> http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass</ref>[[Image:Calculate-Protein-Intake-Step-11.jpg|center]]
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#Use body fat measurements to track your progress instead of a scale. Muscle weighs more than fat. If you build muscle, you may weigh more, even if you are shedding fat. Body fat measurements are a better way to check your progress. Some common measurements include:<ref> https://experiencelife.com/article/lift-to-lose-weight/</ref>[[Image:Lose-Belly-Fat-(for-Men)-Step-12.jpg|center]]
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#Use body fat measurements to track your progress instead of a scale. Muscle weighs more than fat. If you build muscle, you may weigh more, even if you are shedding fat. Body fat measurements are a better way to check your progress. Some common measurements include:<ref> https://experiencelife.com/article/lift-to-lose-weight/</ref>[[Image:Lose-Belly-Fat-(for-Men)-Step-12.jpg|center]]
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#*[[ Use Body Fat Calipers|Using body calipers]] at home or at a gym.
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#*[[ Use Body Fat Calipers|Using body calipers]] at home or at a gym.
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#*Using a body fat scale or monitor at a gym or
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#*Using a body fat scale or monitor at a gym or doctor's office.
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#*Undergoing water displacement at a large hospital or health facility.
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#*Undergoing water displacement at a large hospital or health facility.
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#*Getting a DEXA scan from a doctor or health spa.
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#*Getting a DEXA scan from a doctor or health spa.
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