Amber Canaan has a medical background as a registered nurse in labor and delivery and pediatric oncology. The human body contains more than 600 muscles, assisting in movement and in the formation of your resting and basal metabolic rates. Determine your activity level by evaluating your exercise level and overall daily activity.
Feed your body with proper nutrition by following your recommended caloric intake, re-adjusting as your activity level increases. Participate in physical exercise for a minimum of 40 to 60 minutes per day, at least five days each week. Perform strength-training exercises prior to aerobic exercises like running, walking or using the elliptical. If you manage this site and have a question about why the site is not available, please contact us directly.
A sedentary lifestyle is one with very little, perhaps very sporadic or no exercise at all. Aim for a ratio of 30 percent protein, 45 percent complex carbohydrates and 25 percent fat.


The American College of Sports Medicine and the Hospital for Special Surgery encourages individuals to exercise for 200 to 300 minutes each week to burn fat and build muscle. Incorporating strength training into your exercise regimen two to three days each week is sufficient. The University of Michigan Medical School explains that strength training and high-intensity exercises burn glycogen and blood sugar for energy for optimal performance.
Canaan has a degree in science from the Cabarrus College of Health Sciences and owns her own wellness consulting business.
Modifications to your diet and exercise routine help you lose unhealthy fat instead of muscle. Lightly active individuals participate in occasional light exercise, one to three days per week. Keep your meals interesting by incorporating colorful fruits and vegetables and a variety of spices.
As you build muscle, your metabolic rate increases and your body will burn more calories at rest, aiding in weight loss. By the time you complete your strength training and begin aerobic exercise, your body is using fat for energy, increasing fat loss.


Always check with your doctor before starting any new diet or exercise program, especially if you have a history of chronic illness or injury. Moderate activity includes three to five days of exercise; very active individuals participate in higher-intensity workouts most days of the week. Use a food diary and an online nutrition calculator to help determine your percentages and keep track of your caloric intake. Choose weights that allow you to complete 10 repetitions of each exercise while still maintaining good form. Start with one set and add weight, no more than 5 percent at a time, as your muscles grow stronger.



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