You need to lift weights. Pick the size (weight in pounds or kilograms)) of a dumbell or kettlebell that you have difficulty completeing the 6th rep with. Do 3 sets of 6 reps. Lift weight 4 times per week and do cardio twice a week. More than simply lifting weights, you need to feed your muscles with quality protein and good nutrition. That means eating low carb (about 100-150 grams per day) and lots of green vegetables (no more than two fruits a day). You need to learn the crucial differences between ‘good’ and ‘bad’ fats – and how to make sure you avoid the ‘bad’ fat!
To get the ‘micro-nutrients’ – the vitamins, minerals and anti-oxidants that are so crucial to building muscle mass given the additional stresses that weight training imposes on the body I recommend UltraMeal shakes. Use 2 scoops of the powder in water twice a day. Add 1 scoop of BioPure Protein to each shake. This is the best program I have seen work over and over for my clients that want to lose fat and increase lean muscle mass.
Order UltraMeal & BioPure Protein from www.DrJeffreyTucker.meta-ehealth.com