How do you lose weight and weight lift?

Weight loss is achieved by burning more calories than you take in. Generally, your body will make up for the deficiency by converting adipose tissue (body fat) into energy that it needs. The most common way to do this is by going on a diet, a controlled intake of food and drink for the purpose of managing the calories or nutrients (including fat, protein, and carbohydrates) entering your body. Conversely, you can increase your calorie consumption by increasing your activity by going to the gym, playing sports, or simply getting out and jogging more. Realistically, the most success will be realized with a balanced combination of these approaches.
Weight lifting is a form of exercise that will help you lose fat, and could help you gain muscle mass, muscle definition, flexibility, balance, and muscular strength. There are a wide variety of techniques you can try, depending on your goals. Here are a few examples:

• Lose weight: Try adding 5-pound ankle weights when you go jogging or cycling.
• Build strength: Lift fairly heavy amounts of weight to push your muscles close to their limit, being careful not to injure yourself.
• Muscle definition: Lift medium weights (heavy enough that it requires effort, but not so much that you strain to do a couple of reps) for a high number of reps, such as 20 or 30 per set (this should tire you out).
• Flexibility: When doing one of the other techniques, use the weight, resistance, or gravity to move your body through the full range of motion, stretching a little bit at each end of the movement.
• Muscle mass: Lift very heavy weights (heavier than strength workouts) to do just a couple of reps. You want to shred your muscle so that it has to build itself larger each time, but so much that it puts you out of commission.

You should consult a physician before starting any diet or exercise program, especially if you are unsure if you are healthy enough to do certain exercises or are unsure of how to manage a diet plan. Your physician may recommend a dietitian or personal trainer to help you, especially when getting started.

Steroids are not the answer. Trust us on this one.