People often believe that adding muscle mass to your body means that you're adding or increasing the number of muscle cells you have. It couldn't be farther from the truth. Today, it is physically impossible to add or subtract from the number of muscle cells you already have. In the future who knows what will be possible, with the rate at which science is advancing, but for now you can put that worry to rest. It is a complete fallacy. You cannot add muscle cells to your body.



You can, however, make each muscle cell larger. It stands to reason that since muscle cells need energy to work, larger cells need greater amounts of energy. Where does energy come from? It is stored inside fat. So larger muscles burn off more fat, it couldn't be any simpler. That's why it's so critical to get more muscle volume when you're trying to drop pounds.

A person might wonder, "How do I increase muscle volume?" As always, diet and exercise is the key. Instead of large meals, aim for six smaller meals throughout the day. They should be eaten about every 2.5 to 3 hours, all containing equal amounts of protein, carbs, and green veggies. A portion size is roughly equal to the size of your rounded fist.

Once you've got a decent eating plan in place, you need to work in some cardio exercise. You should be doing a cardiovascular activity 20 minutes every day to get your heart rate up. This should be done three days a week. Most people report that these exercises are best done when the stomach is empty, like first thing upon waking up.

But you can't just do cardio. To build muscles, you also have to incorporate weight training into your workout regime. Use weights three to four days a week for 30 to 45 minutes each time. Concentrate on a single muscle group for 10 to 12 repetitions and 1 to 3 sets before moving on to another muscle group. This will build muscle strength and volume.

Now that you've got a good diet, healthy cardio, and strength training in your life, you're well on your way to meeting your weight loss goals! Those are the three keys to a good weight loss program. You may add dietary supplements, but talk to a nutritionist first before taking anything.

And remember to sit down to discuss this or any other exercise or eating plan with your doctor before beginning.