Diet for Trimming and Toning
There are two basic goals to focus on if you want to both lose fat and build muscle. First, you will want to cut your calories to a level slightly below the metabolic rate at which you burn fuel. This will enable slow and steady weight loss of the fat around your midsection and other areas.
Unfortunately, if you just cut calories without regard to nutrition, you will not gain muscle mass because your body will go into "starvation" mode and try to conserve its resources. This is why it's vital to design your diet with a focus on a high quality protein source.
Protein not only helps fuel your body so that you can build muscle by working out, but it also releases slowly into your body, meaning that you stay fuller longer and you tend to eat less. Avoid processed carbohydrates, which release glucose quickly into your body and then burn out, leaving you hungry and jittery.
Working out for Fat Loss and Muscle Building
In addition to dietary changes, you will need to design a comprehensive workout routine to burn fat and build muscle. High intensity interval training should be done a minimum of twice a week. Studies show that HIIT regulates blood sugar and metabolism more than any other type of exercise, which over time leads to significant fat loss.
Also add several sessions of lower intensity cardio per week and daily strength training sessions. Focus on working every part of your body - most of us get into a rut where we tend to work the same muscle groups over and over, which can slow overall muscle building.
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