Want a back that’s beautiful? Abs to be envied? Shoulders that are sculpted? Then you need to lose fat and tone muscle to increase lean body mass. Lean body mass is the sum of the non-fat parts of the body, like your muscles and organs. Here are steps you can take to increase lean body mass, lose weight, and tone muscle:

1. Don’t drastically cut back on calories. Many believe they need to slash calories to lose weight—but if you want to build a sculpted body, those muscles need fuel. Don’t eliminate more than 300-500 calories per day, and don’t drop below 1,200 calories per day without medical supervision. Learn more with 2 Ways to Calculate How Many Calories You Need.