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How to workout to lose weight instead of just gain muscle with fat still there?

I’ve started working out for a week and a bit now after a long break, I work out 5 days a week and the two other days I take long walks.
I don’t want my legs to gain muscle over the fat and would prefer to lose the fat first. How can I do this effectively?
I’m planning to lose 20 pounds +.


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9 Responses to “How to workout to lose weight instead of just gain muscle with fat still there?”

  1. αdι вαвιι said :

    when someone answers this can u please please email me because i would also liek to know
    or u can add me n next time im on chat as i would really like to know and if anyone reading this knows anything good please feel free to add then tell me:D

  2. BGFP44 B said :

    If you want to lose fat first, then you should do a lot of cardio. Running/Jogging/Walking. It is good to build muscle at the same to burn and tone though.

  3. Fitness Guru said :

    Well, your question was hard to read, so I’ll answer two questions I think you were meaning.

    1. if you were a model and you wanted to have the model build: slim arms; slim legs; slim chest; 6 pack, what would you do?

    For that you want to eat a Vegan diet: eat pure organically grown vegetables; eat organically grown fruits; eat organically grown grains; eat organically grown seeds and nuts. [ ref ]

    You can get all of your nutrition, including protein, from that list right there. It would supercharge your weight loss, and put on lean muscle on your body.

    Also stick to full calisthenics, walking for 15 minutes every day; and jogging 3 times a week.

    2. If you wanted to lower your fat content so that your body would look trim and fit?

    Eat 4 servings of vegetables every day. You would mix the variety over the course of 3 days and no vegetable could be repeated in those 3 days.

    Eat 2 servings of fruit every day. Have as much variety as possible. Fruits are more weather dependent than vegetables, so just do what you can.

    Eat 1 fillet of a fatty fish daily. This will replenish your Omega 3s and add an additional source of protein on top of the vegetables.

    Drink filtered water. Do not drink bottled water. Drink only as much water as your body tells you, you need. You can actually wash out nutrients if you drink too much water.

    Do strength exercises and walk every day. This will help you achieve a much healthier look and you’ll maintain a higher fat content on your body that won’t be as low as a Vegan diet.

  4. richard said :

    First of all, you’re not going to gain enough muscle in your legs from walking to cause any noticeable weight gain.

    In fact, lean muscle weighs less than fat, so you only have to worry about weight gain from muscle if:

    — You lift heavy weights

    — You increase your calories (consciously or subconsciously) in order to give you the energy for exercise.

    Second of all, contrary to what most people think– recent studies have shown the fastest way to lose weigh is cardio combined with resistance training.

    For weight loss, the resistance training should be in the 12-15 rep (meaning the weight is light enough to where you can do 12-15 reps) range. If you can’t hit 12 then that means the weight is too heavy. If you can do 20, it means the weight is too light.

    At least 1/2 hr per day resistance training + 1/2 hr per day cardio and long walks on the weekend will surely lead to quick weight loss. 20 pounds won’t be a problem if you stick to that.

  5. Shirley said :

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  6. nUts said :

    Long walks…are you even out of breath when you finish? In order to lose weight you have to RUN, and get that heart pumping otherwise you’ll never see a change in anything. Cardio burns fat, lifting weights gains muscles.

  7. Knowitall said :

    80% of weight loss is diet. There are people who are thin and dont workout….they refer to them as jerks.

    Cardio builds lean muscle. Running, swimming and cycling are great for burning calories and runners and cyclists have nice legs.

    For a balance and healthy life I would recomend 3 to 1 cadio vs weight training. I would also recommend changing your focus from worrying about having too much muscle to reaching a goal…like running in a 10k or something.

    Most people work hard to get big muscles and dont wake up one day saying holy crap why am I build like Arnold.

    The key to looking good is lean with muscle. The rest is genetics.

  8. CypKitty said :

    Are you keeping a food diary? This way, you can see what you eat and also write down the exercise if you want. You should be concentrating more on cardio at this stage. Then start building some muscle.

    I go to these websites for help. They show pictures of stuff and what to do. Good luck 🙂

  9. David said :

    Jogging is an excellent exercise because it let you lose weight
    evenly throughout your whole body. If you want to lose weight in
    specific areas, you should target them with exercises. If they are
    your problem areas, they will be very difficult to tone. You will have
    to work double on them. The best approach is this:

    1. Lower/control your daily calorie intake (control for normal
    weight, lower for overweight).
    2. Run/jog to lower your overall body fat percentage.

    Thats just the basics though you should check out for the full detail on how to lose that 20 pounds . Trust me I saw results , last year real quick using there advice .You should try it .


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