Frank Mikulka's

Weekly Fitness Tip

January 4, 2004

I’m looking to lose body fat, and change my body to look lean and muscular. However, I don’t want the bulky look of a man. How do I get lean while using weights and machines? (Susan, Port Jefferson).

To decrease body fat and increase muscle mass without that thick look, you can use this simple plan.

  • You’ll increase your aerobics or cardio to 4 to 5 times a week, 30 to 45 minutes per session.
  • Structure your diet to decrease your daily caloric intake. Burn more than you put in.
  • When it comes to strength training, stay away from big muscle movements
For example, instead of:
  1. Bar squats-------------------------do lunges
  2. Shoulder presses-------------------do dumbbell lateral raises/ front raises
  3. Bench presses----------------------do push-ups or dumbbell flyes

If you need help with form and technique, ask someone, a trainer, to help get you started. He or she will be happy to help you.

Work hard and most importantly, stay consistent. Those small steps get you giant gains.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 10:30 to 11:00 AM on WLIE 540 AM