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How can i lose weight without building any muscle?

Hello, i wonder if anyone knows how to lose some weight without gaining so much muscle. Can someone give me a certain diet to follow and maybe some excersises? Thank you very much.

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22 Responses to “How can i lose weight without building any muscle?”

  1. TOguy said :

    Diet but don’t exercise.

  2. muah said :

    Just eat right, if you don’t want to get muscle, the only way to lose wieght is by that.

  3. Flicker said :

    run.. and do aerobics. that simple.. and swim. swimming is a great fat burner

  4. mom_of_4 said :


  5. cruggiano said :

    Lots of aerobics, cardio, and abdominal work. High repetitions and light weights. Don’t worry about building muscle it will only tone with these components. Pick up one of those women’s self magazines.

  6. poisoneva said :


  7. Ted S said :

    Cut your head off!

  8. pseudo obscure said :

    Make sure you stick to aerobic exercise. Never get out of breath.

  9. lady_4_ever51 said :

    Brisk walking, biking, swimming, eat a well-balanced diet with plenty of veggies

  10. utg_45 said :

    running, walking keep your heart rate up and watch your diet.

  11. Miss Ann said :

    Cardio and eat right. Just dieting is BS. You need to keep your heart rate up so you can burn fat. So do about 45 minutes of cardio 4/5 days a week to start out. And when you lose a certain amount a weight that is suitable to you then cut back on your days. It sucks but it works. Lots & Lots of repetitions with very little weight.

  12. koldsauce12 said :

    If you’re worried about “bulking up” in the weight room, and turning into a huge disgusting beefy woman, it’s impossible. Those huge women in the magizines are all on supplements, women don’t have enough Testosterone in them to get ripped.

    Talk to a physical trainer, you’ll find it’s much better to just gain the muscle

  13. pineapple heart said :

    The best way to excercise and lose weight without much muscle is to do lots of cardio. A diet consisting of lots of vegetables and fruits and grains is also good.

  14. ferrari_83000 said :

    offset your calorie intake and calories burned.
    (burn more calories than you eat, obviously) cycling and swimming are great…..but you might gain some muscle definition. it’s ok though cause it’s sexy = 0 )

  15. Adriana said :

    Eat low fat, low sodium, & low carb… make sure to get proteins (ex: fish, chicken, turkey, beans) don’t eat bread unless it’s whole wheat but still don’t over do it… corn tortillas are great too (never eat anything fried). Whenever you get hungry outside of regular meals, eat a lot of fruits and veggies. Drink water, no carbonated or high sugar drinks. And as for excercising, running is probably the best thing you can do you will burn a lot of fat but won’t gain too much muscle (no matter what the exercise you will gain muscle, but with running it will be minimal.)

  16. jeejee said :

    well… if you want to lose weight you should gain some muscle – but it doesn’t mean you have to get all deformed and bulked up. aeorobic exercise, mild weight resistence training, and well balanced diet over time will give you a healthy body.

  17. curious1 said :

    Jogging is the best solution.if you can jog regularly for half an hour (once you start losing weight) I’m sure you’ll lose 2-3 kg per month.keep in mind that consistency is the key because you’ll not notice any change for first couple of weeks.try to avoid fats and spicy food.

    I’ve done it personally so its a proven method.a couple of years ago i lost 6-8 kgs in two months.

    best of luck.

  18. printninja said :

    To lose weight without building muscle you need to burn more calories then you consume by doing exercises that provide little resistance/impact, and maximum aerobic activity. (ex. running/jogging, dancing, biking, skating, aerobics)

    Have you ever looked a the body of a long distance runner? They tend to have very low body fat AND thin, sinewy muscles. This is because they are engaging in low impact, long duration exercise that doesn’t damage the muscle tissue.

    If muscle fibers aren’t broken during exercise (as in weightlifting) they won’t be obliged to grow back larger. This is how bodybuilders get bigger muscles. They actually damage the muscle tissue (this is the soreness you feel after a workout), and when it repairs itself, it grows back bigger each time. This is also why bodybuilders will “shrink” if they stop weightlifting. Take a look at Arnold Schwarzenegger’s today vs 15 years ago.

    During exercise, your body will use certain fuels for the task at hand. Sprinting requires high levels of glucose in the blood, whereas jogging relies more on carbs and fat stores. When your body has used all it’s glucose, carb stores and fat stores, it will start to convert muscle into fuel. Running long distances eventually uses up all the bodies fat. There is no way to eat enough carbs to fuel your body throughout a marathon, so the body starts to use muscle for fuel. This is why long distance runners are so thin and “ripped.”

    If you want to lose weight and stay thin, start running.

    As for diet, that’s much easier… become a vegetarian. You can start by checking out They have good diet advice there. Vegetarians are statistically healthier, and live longer because they don’t suffer from as many obesity related diseases. You will eliminate your intake of animal fats and protein, and shift towards more complex carbs. You also should reduce the junk food – cakes, cookies, candy, ice cream and of course beer is a no-no. Every once in awhile is okay for these things, but not everyday.

    Good luck!

  19. Carole said :

    Do toning type exercises and perhaps some walking in conjuction with a low-fat diet. Try Jorge Cruz’s book: Eight Minutes in the Morning.

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  21. tampabayfriends said :

    Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu’s even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck 🙂

  22. Fat G said :

    Healthy weight loss tips

    * Take one pound at a time
    Don’t get overwhelmed by how much weight you need to lose. Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

    Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.

    Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories.

    * Set Reachable Goals
    For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

    The same logic applies for losing weight.

    * Stay off the scales
    Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body.

    If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It’s always a good idea to do several body measurements to have a second objective way to monitor progress.

    * Stay focused on being healthy, not thin
    # Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

    * Fat Free?
    We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

    * Drink plenty of water
    Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.

    * Reward yourself
    # Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.

    * Seek help if you need it
    # A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs.

    * Watch your portions
    With the advent of “supersize” meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a “plate cleaner” even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

    * Eat your food slowly
    Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.


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