If you want to build lean, defined muscles efficiently, personal trainer and strength coach Susan Niebergall says, "This is a two part equation. The first part of the equation is fat loss." You do this with nutrition and exercise. Focus on creating a sustainable calorie deficit by eating whole foods like lean protein, fruits, and vegetables. And also do strength training — creating more muscle mass burns more calories, which melts away fat, making you look leaner. If you're going to do a little cardio, stick to high-intensity interval workouts. Susan says, "Without the fat loss, you won't see the muscle you are building."
During and after losing fat, in order to build muscle, Susan says you need to do these six things:
An important thing to keep in mind is that registered dietitian Ashley Koff, RD, recommends foregoing your scale when you're assessing your results. Gaining muscle may mean that the numbers on the scale are going to increase. "When you're looking at body composition, you're not necessarily going to see results reflecting in the scale," she explains. Instead, use how your clothing fits or body measurements to track your progress.