how can i lose the most fat quickly without losing my muscles?

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7 Responses to “how can i lose the most fat quickly without losing my muscles?”

  1. [email protected] said:

    Using the following program, I lost 5 lbs a week for eight weeks.

    Diet is extremely important. To slim your body you must:

    Burn more calories than you eat.

    Cut your fat intake.

    Eat three cups of fat free low cal yogurt a day (make sure it has live cultures in it) and pineapples. This helps you break down your food.

    Do 45-60 min. of aerobic exercise a day (preferably before you eat in the morning). This will attack the fat.

    Do 30 min of weight training three times a week. This will build lean muscle which will in turn burn fat.

    I lost 40 lbs in two months and have kept it off for two more months doing this. I also took my body fat % from 30% to 14%

    Be Blessed

  2. Wendy S said:

    Really, the only good way to doing this would be through exercise. You probably already knew that and was hoping for a better solution but exercise if good for your body, skin, and health.

  3. BIG DADDY said:

    get your heart rate at a good pace.. walking or a slow jog for about 30-40 min per day or every other day… you will not loose any muscle tone but you will loose some fat.. but you have to do it for the full 30-40 min otherwise its worthless!!

  4. ishan said:

    hi,i my self ishan
    you should jump.and should not eat oily things daily.

  5. enufwork said:

    Don’t target losing more than about 2 lbs per week. If you try to lose faster, your body will go into “starvation mode” and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

    There is no site specific way of losing fat… the old myth about working your abs to burn belly fat isn’t true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

    The most effective way to lose fat is aerobic exercise in the “moderate” fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

    Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs… almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

    To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, “swimming calories” you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

    For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

    Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet… that isn’t overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

    There is a subset of questions that goes further and asks about “How to get a six-pack?” The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat… abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the “core is active” which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

    If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

    Aloha

  6. peacemaker said:

    1. Get rid of the sodas
    2. Drink pineapple juice before each meal. It has a natural digestive enzyme in it and will also keep you from having water weight gain.
    3 Remove all wheat and gluten products including bread, crackers, pasta, snacks etc…
    4. Remove all corn products including starches, chips, syrups etc…
    5. Drink plenty of water.
    6. Eat a good portion of protein and vegetables. Use rice for starch and carbs.
    7. Continue to work out and incorporate weigh lifting into your regime. The protein and veggies will help to continue to build. The rice will give you energy, and the other stuff removed will help you drop weight.
    8. Take a B complex to help boost your metabolism.

  7. joecseko said:

    To avoid catabolism(muscle wasting) whilst losing body fat,the most effective approach would be to increase not only your overall protein intake,but consume protein every 3 hours.That protein can come from any good source(not just powders).A muscular person involved in an exercise program an only store protein for around 2.5 to 3 hours(as defined in tons of medical research).Once this happens your body goes into a state of negative nitrogen balance.This is when catabolism(opposite of anabolism) will state to take place.To preclude having to post links,I would suggest you do a search for benefits of a positive nitrogen balance.Avoid ads and read scholarly articles.B complex most certainly does not boost metabolism although it has an influence on the conversion of calories to energy.Also,the enzymes in pineapple(mostly bromelain) are protein splitting enzymes and will only aid in digestion not fat metabolism.Lecithin is more likely to be of benefit because it is and emulsifier.You must limit carbs during this programme and still eat good fats.Your body can convert fat to glucose through gluconeogenisis.




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