Strength Training
Strength training exercises your muscles by lifting weights.
Gym Memberships
School Gyms
Measure Your Calorie Intake
Measuring your calorie intake is an important part of losing weight and gaining muscle.
- Make a list of the foods you eat and how many calories they contain.
- Keep a log of what you eat every day.
- Calculate how many calories you are eating each day.
I have measured the resting energy expenditure of a large number of overweight people using the Korr ReeVue, and almost all of them were shocked when told their metabolic rate was average or above. Almost all were convinced they had slow metabolisms and claimed they ate very little. Once they started accurately weighing, measuring and recording their daily calorie intake, it became obvious the real problem was excessive calorie intake. They grossly underestimated the amount of calories they consumed daily. Studies using double-labelled water have also shown many overweight people underestimate their calorie intake, or in some cases are simply under-reporting it to researchers.
By contrast, many people who claim to have difficulty gaining muscle often overestimate the amount of calories they consume, and fail to gain simply because they are not consuming enough quality food to support muscle growth.
The solution for both is to accurately weigh or measure and record calorie intake. Everything that goes in your mouth, food and drink, gets weighed or measured and written down along with the amount of calories. If you are not doing this or have not done this consistently for a long period of time then you can not make any claims with regards to how much you are or are not eating because you do not know.
—Fat Loss Myths: Overweight People Have Slow Metabolisms