The Glycemic Index Diet for Dummies (38 page)

Building lean muscle mass

Most people go straight for the cardio exercises when they embark on a weight-loss program, not realizing that building up lean body mass is essential for boosting metabolism. Muscle burns up to 90 percent more calories than fat. So the more muscle mass you have, the more calories you burn in a day. By adding 3 to 5 pounds of lean body mass, you can actually burn 100 to 250 additional calories a day. Not too shabby, huh?

Building lean body mass doesn't mean you need to do bench presses or look like a body builder. All you have to do is start incorporating strength-training exercises into your routine until you're doing them two to three times a week. A wide variety of strength-training activities is available to you, including simple day-to-day tasks like carrying your groceries home.

Following are a few strength-training activities you can try; pick one or two out of the list and add them as goals:

Weight lifting:
This is the most obvious and best way to build lean muscle mass. If you use the equipment in a gym, be sure to get some instructions from a personal trainer to ensure you're using it appropriately to avoid injuries while maximizing your workout. If you prefer to exercise at home, lifting 3- to 5-pound hand weights ten minutes a day can go a long way toward building muscle, increasing your metabolic rate, and burning more calories. Visit
www.acefitness.org
for a list of certified personal trainers in your area to get you started using appropriate techniques. Also check out
Weight Training For Dummies,
3rd Edition, by Liz Neporent, Suzanne Schlosberg, and Shirley J. Archer (Wiley) for the basics on safe weight lifting at home or at the gym.

Resistance bands:
The benefits of using stretchy, rubbery resistance bands are that they're small, inexpensive, fairly easy to use, and good for when you're traveling. You can pick up a set of resistance bands at a sporting goods store or at stores such as Target or Wal-Mart; you can also order them online. Typically resistance bands come with some basic routines you can try. If you want more than that, or if your set of bands doesn't come with routines, just do a simple Internet search for "resistance band exercises." I guarantee you'll find a whole array of activities you can try.

Walking:
Not a fan of the gym? Well, walking is also a great way to build lean muscle mass. The trick with walking is to make sure it's challenging your muscles, so you want to either increase your pace or hit some hills. For a change of pace or to make your walking routine even more challenging, you may want to add a little hiking to your repertoire.

Yoga and Pilates:
If you're out of shape, then either yoga or Pilates may be a perfect starting place for your journey into strength-training activities. Both beginner's yoga and Pilates challenge your muscles as you hold your own body weight in poses. If you feel that muscle fatigue, then you know the exercise is working for you. However, after you become proficient, you may find it to be less effective for you. At this point, I recommend trying an advanced-level class so you're continuing to challenge your muscles.

Talk to your doctor before diving into any strength-training exercise routines.

Getting your heart rate up

Regular aerobic exercise — which gets your heart pumping faster — helps raise your metabolism during the activity and for several hours afterward. By adding aerobic activity to your exercise routine three or more times a week, you can increase your metabolic rate for eight to ten hours a week.

Aerobic exercise can take on many forms. Whether you regularly run 3 miles a day or you're a beginner just starting a walking program, the important thing to remember is to get your heart rate up. Here are some ideas for regular aerobic exercises:

Biking

Dancing

Interval training (walking a short distance, then running, and then switching back to walking)

Running/jogging