Lose Weight, Gain Muscle

September 14, 2010

Must See Nutrition Videos

One question we frequently receive at STACK is, “How do I lose weight while still building muscle?” This is difficult to do using improper methods, which is why many athletes struggle with it throughout their careers. To meet both your weight and strength goals, throw out that old treadmill program and replace it with a multi-faceted approach that incorporates both training and nutrition.

Jumping on the treadmill and running for a half hour burns calories; however, you aren’t strengthening your muscles. To elevate your heart rate and engage your muscles for improved strength, perform plyometrics and other bodyweight exercises. This type of training allows you to do more reps at a high intensity, which activates your aerobic energy system and burns more calories. To achieve your goal, perform your regular exercise program with lower weight, more than 12 reps and less than 30 seconds of rest.

If you want to burn even more calories, use the treadmill, but avoid simply jogging at a medium pace. You need to push yourself and run like you would in a game. Interval training is a great way to condition your body for improved game-time endurance, while also helping you shed extra pounds of fat.

After all that hard work, it’s important not to go home and suck down four sodas and a bucket of fried chicken. A proper diet is just as important for losing fat and gaining muscle as your time in the weight room. Your muscles need fuel, so don't pare down your calorie intake too much—trim only around 500 to 1,000 calories per day. Stay away from fatty foods and eat nutrient-dense meals, such as salads and lean meats (fish, chicken breast and pork).

For more information, read STACK's article on eating for weight loss and muscle mass, and check out a Plyo program inspired by Kobe Bryant.

Photo:  Getty Images

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,830
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,268,862
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,536,765
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
High-Protein Snacks for Athletes With Nut Allergies

High-Protein Snacks for Athletes With Nut Allergies

High Protein Snacks for People with Nut Allergies Protein is an important part of an athlete's day. They help rebuild and repair muscles, fuel workouts,...

Are Chokeberries the Next Super Food for Athletes?

Are Chokeberries the Next Super Food for Athletes?

Sun-Blockers: 8 Foods to Eat for Sun Protection

Sun-Blockers: 8 Foods to Eat for Sun Protection

Halftime Snacks for Quick Refueling

Halftime Snacks for Quick Refueling

STACK Simple Cooking for Young Athletes: How to Cook Eggs

STACK Simple Cooking for Young Athletes: How to Cook Eggs

Pro Bowl Nutrition Plan from NFL QB Andrew Luck

Pro Bowl Nutrition Plan from NFL QB Andrew Luck

Should You Drink a Protein Shake Before Bed?

Should You Drink a Protein Shake Before Bed?

Why Are People Drinking Charcoal?

Why Are People Drinking Charcoal?

The Soccer Tournament Nutrition Checklist

The Soccer Tournament Nutrition Checklist

The Right Way to Gain Weight During the Off-Season

The Right Way to Gain Weight During the Off-Season

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Healthy Eating at Restaurants: Decoding a Pizzeria Menu

Healthy Eating at Restaurants: Decoding a Pizzeria Menu

How to Stay Hydrated With Food During Your Summer Runs

How to Stay Hydrated With Food During Your Summer Runs

How 100 Pro Athletes Like Their Eggs

How 100 Pro Athletes Like Their Eggs

Quick On-the-Go Breakfast Ideas

Quick On-the-Go Breakfast Ideas

How Can Zero-Calorie Diet Soda Be Bad for You?

How Can Zero-Calorie Diet Soda Be Bad for You?

5 Changes Fast-Food Restaurants Are Making to Become Healthier

5 Changes Fast-Food Restaurants Are Making to Become Healthier

Surprising Muscle-Building Snacks

Surprising Muscle-Building Snacks

11 Easy Tricks for Drinking More Water

11 Easy Tricks for Drinking More Water

The Healthiest Ways to Prepare Your Vegetables

The Healthiest Ways to Prepare Your Vegetables

Fuel Up Properly for Soccer Tournaments

Fuel Up Properly for Soccer Tournaments

Simple Nutrition Tips for Faster Workout Gains

Simple Nutrition Tips for Faster Workout Gains

Is Fast Food Effective for Recovery? A New Study Says So

Is Fast Food Effective for Recovery? A New Study Says So

The Best Times to Drink a Protein Shake

The Best Times to Drink a Protein Shake

J.J. Watt Eats More for Breakfast than You Eat in a Week

J.J. Watt Eats More for Breakfast than You Eat in a Week

How Saturated Fats Affect Sports Performance

How Saturated Fats Affect Sports Performance

Why Every Athlete Should Drink Tea

Why Every Athlete Should Drink Tea

12 Grab-and-Go High Protein Snacks

12 Grab-and-Go High Protein Snacks

Is It Okay to Eat the Same Thing Every Day?

Is It Okay to Eat the Same Thing Every Day?

Game-Day Nutrition for Soccer Players

Game-Day Nutrition for Soccer Players

The Performance-Wrecking Flaw of Low-Carb and High-Carb Diets

The Performance-Wrecking Flaw of Low-Carb and High-Carb Diets

Performance-Boosting Snacks with a Satisfying Crunch

Performance-Boosting Snacks with a Satisfying Crunch

Eat Like a Champion, Part 3: Post-Workout Nutrition

Eat Like a Champion, Part 3: Post-Workout Nutrition

4 Endomorph Diet Strategies to Accelerate Fat Loss

4 Endomorph Diet Strategies to Accelerate Fat Loss

Why Your Gut Might Be the Most Important Part of Your Body

Why Your Gut Might Be the Most Important Part of Your Body

9 Foods You Didn't Know Have as Much Protein as Peanut Butter

9 Foods You Didn't Know Have as Much Protein as Peanut Butter

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

Fuel Up for Soccer Like the U.S. Women's National Team

Fuel Up for Soccer Like the U.S. Women's National Team

Fuel Your Performance with Peas

Fuel Your Performance with Peas

What is Whey Protein?

What is Whey Protein?

YardBarker