It is known that if you want to lose excess weight you need to build some muscle mass! When
the muscle is bigger, automatically it needs a lot more calories to maintain itself.
So there are some tips:
1) You don`t have to do many repetitions in order to increase your heart rate (for burning calories). A high number of repetitions are used for building up your body’s endurance levels only, not for mass and the focus should be on overloading the muscles by using heavier weights.
Find an acceptable weight that will only allow you to complete 10 repetitions in a period of roughly 30 to 45 seconds but if you can do more in less of that time put on some more weight.

2) Your muscles need to rest. We do not increase muscle mass during the actual workout.The need for rest in between workouts is that the muscle mass can build itself.
Eat high calorie foods on the days that you are working out and high protein foods on the days you are resting in order to get the most out of your workouts.

3) Try to feel the repetitions, don`t do them like a robot.This means that you should not do full repetitions, but only partial ones.

4) When eating, try including those foods in your diet:
Eggs-High in protein and may vitamins that are important for your health.
Tuna- High in protein, but is also high in omega 3 fatty acids. This is important for a healthy cardiovascular system.
Boneless Skinless Chicken Breast- This is a bodybuilders number one source of protein and has low fat.
Oatmeal- This is the right kind of carbohydrate which helps you with energy and also digestion because it is high in fiber.