Loosing fat and gaining muscle , help.?
542322
Do high intensity cardio. It wont burn muscle and it will burn more fat. Do it really intense. Not the slow jogging cardio that you might have tried for an hour or more. Do high intensity for 20-25 mins! It will be enough and it keeps burning for alot more time after youre done. Ive read alot about this so try one of the sites: \nhttp://www.musclemedia.com/training/hiit.asp\n\nIf you want more info just search for HIIT training of just HIIT on google.
602000
try to add weight the right way, exercise, muscle weighs more than fat. add your weight at a slow pace with exercise and adding a high protein diet to your program. how far are you from your desired weight?
208066
Yes, weight training. Muscle is much heavier than fat and it looks better, also you will loose fat much more rapidly than muscle. So i suggest increasing your GOOD calorie count, carbohydrates and fats and get some form of good Whey Protien then hit the gym. \n\nTo get results i suggest not to mess around. Hire a fitness trainer for maybe three months so he or she can at least teach you the correct way to eat and workout in order to gain muscle.\n\nPS just keep at it and you will gain the weight you want so badly just do not look for anything overnight but it will come.
1055562
To gain fat: Eat thousands of calories of junk food daily\n\nTo gain muscle: Make sure you get enough protein. A good target to shoot for is 1 gram per pound of lean body mass. Also, exercises of any type will help to stimulate certain muscles - causing them to grow. Also, it is important to be sure that you are hypercaloric to a degree. Your body must have a surplus of calories in order to ensure that there is enough left over to build muscle.
512187
Lose fat through exercise (the whole body) and diet.
514870
My suggestion, in order to do this the healthy way is increase your protien and carb intake a little bit and do some light weight training. Muscle will fill you out without getting you fat anf the extra small amount of protien and carbs will help reinforce that. Start small with the weights so you don't injure yourself and do 20-30 minutes 2-3 times a week. I hope this helps.
569632
You absolutely cannot lose fat in target areas. You CAN gain muscle however in target areas.\n\nTo lose fat...you need long duration medium intensity workouts...like running for 40min to an hour+ at medium intensity. 20 minutes hard running will not do it! Fat is lost from ALL areas of the body more or less evenly.\n\nAs an adjunct, you need to build muscle in the areas you mentioned to firm it up. Upper leg muscle can be gained by leg presses, hamstring pulls, squats, leg extensions, mule kicks using the cables, mule kicks while on all fours, etc. Also, hip raises while on an exercise ball are good for butt muscles. If you don't want the weight room...try skating, roller blading, or some martial arts...but the latter will be least effective.\n\nIf you do fat burning without muscle building, you will not get the definition you want. If you do muscle building without fat burning you will end up with strong muscles covered over by the fat that you never lost.\n\nDo both, give it some time! Good luck!
627611
Rev up your metabolism with a grean tea drink (contains anti-oxidants and thermojetics to burn calories), increase your lean muscle by feeding your body with soy and whey protein, eat small regular portions (every 3 hours), drink plenty of water to flush out the fats and toxins, alternate cardio and resitance training.  Email me for further advice timcoldman@yahoo.co.uk
978359
Okay. Let me start this by giving my example. I lost around 20 pounds in 4-5 months. The good thing is i didnt gain anything.\nMy earlier life @220 pounds:\n-No breakfast or cup of coffee\n-Heavy lunch around 1800 calories with lots of fat.\n-After noon some choclates to avoid my work headaces.\n-Snacks and TV.\n-Dinner around 9 pm around 1800 cal ( Jack in box, burger, curly fries and a milk shake)\n\nI just made the below changes to get  to @200  for 4 months.\n-Breakfast an apple\n-lunch around 1000 calories ( subway sandwitch)\n-work out  evening( 30 mins wieghts, 30 min run + walk)\n-Dinner around 1200 calories.\n\nI came down to 200 and i eating pizzas and every other crap from last 3 months. I am not even exercising that often now.I just run twice a week for 30 mins.\nBelow are the tips \n-> Dont worry about losing weight. Worry about losing fat. It takes a long time to build/ lose fat in body. It takes a short time to build/lose weight.\n-> If you want to lose weight, simple strategy is eat around 300 cals less of what you regulary eat and run on thread mill ( 5/6 miles/hr) for 30-45 mins.\n-> If you want to lose fat, then its more bloody complex story. You eat 300 cals less. Also, make sure, you dont eat much fatty foods, but make sure you eat a little protein. And your exercise should contain more of walking ( 4/4.5 miles/hr) rather than running. You need to lift some weights. Do some streches.\n-> Also, good thumb of rule is if you are going to lose more than 1-2 pounds a week, it means you are not losing fat, you are losing the bone. Not good in long term ( 3/4 months after wards).\n-> Typically, what ever you do to acheive increasing your metabolism helps u in long term.\n\nSolution for you:\nNov 15- Feb 15. - 12 weeks. \nKeep a goal of reducing 24 pounds. That itself is a really good goal.  You wont feel like reducing more once you start seeing these permanent results.\n\nWell if you still like to go with ur plan. Here is something you can try.\n-Need to reduce 5 pounds per week. That means 1 pound per a working day.\n-1 pound is 3500 cal. approx. That means your diet + exercise should = Earilier eating + exercise - 3500 . \n\nThanks.
461232
I can not believe no one has answered this as yet.  I read some books on loosing weight and one of them stressed keeping your system cool. I can not remember why since all I needed was to do it at the time.  You are trying to change the ratio of muscle to fat and doing exercise slowly helped, I remember this author thought.  Drink lots of cold water.
496791
Don't cut down on anything but fat. If your legs are getting more muscular, great - bring it on. Muscles burn calories just because it takes calories for a muscle to exist. Even resting, you burn more calories if you have more muscle mass. Keep working out. Don't cut your protein or carbs. I would change what TYPE of carbs and protein you are getting. Go with natural sources, fresh food. It tastes better anyway.
206015
Do squats. They really tone and strengthen your thighs. \n\nAlso, running is great and burns the most calories. \n\nGo to calorie-count.com. It's a great weight loss tool. I started using it in February and I've lost 10 pounds. You just log everything you eat and drink so you can accurately track your calories. You don't realize how much you eat until you start recording it. I was eating in excess of 2500 calories per day before I started doing this. Now I shoot for 1500 per day, more if I work out. I like to run and do light weight lifting. Weight lifting burns calories as well as increases muscle mass. More muscle equals faster metabolism equals you can eat more without gaining weight!\n\nI'm having slow but steady success with this diet and exercise routine. Cravings used to be a killer for me, but now I've found lots of low-cal foods that I love. And I never let myself go hungry. I just eat a lot of small meals. Skipping meals or going long periods without eating makes your body go into survival mode, storing most of what you eat as fat. If you eat really often, your body uses the calories you eat right away, because you have conditioned it that way. Your body knows that more food is always coming, so eating 6-8 small meals per day is ideal. I never eat more than 200-300 calories at a time and just eat a light snack whenever I'm hungry.\n\nHere are my favorites: light yogurt, fruits, light popcorn, soups, oatmeal, diet sodas, low-fat cheese, cottage cheese, snack and meal bars (Pria and Balance), Slimfast shakes, etc. Also, eating 3 servings of dairy per day is proven to help you lose weight around your midsection.\n\nYou can do it! It's a matter of changing your lifestyle and getting motivated by how your diet and exercise choices will affect your body and your life. I've tried SO many diets and supplements and nothing ever worked. THIS WORKS and you don't starve yourself and you aren't all hopped up on pills.\n\nGood luck to you and congrats on the little one! Congrats also on trying to get back to your pre-baby weight right away! That's ambitious!
1024723
One, it is going to take some dedication and with your limited resources, I see some challenges.\n\nFirst off, since you can't get to the gym, I recommend getting a cheap set of dumbbells. You can probably find some at WalMart for $40.  You can do a lot of workouts with just dumbbells.  See http://www.bodybuilding.com.\n\nNextly, you cannot replace fat with muscle -- per say.  You can build muscle and lose fat, but you cannot magically turn one into the other.  This means your are going to have to work out and watch your food intake.  Use a site such as http://www.fitday.com to monitor your calorie intake and calorie expenditures.\n\nI'd also like to see you do some cardio.  You don't need a gym for that.  Take in the scene by jumping on a bike or hitting the trails for a run.  Anything that promotes a good sweat is going to burn off the lard and tone your legs.  I am not sure what your situation is like, but definitely start moving.\n\nI also recommend educating yourself about fitness.  For women, Muscle and Fitness Hers, Shape, Women's Health, and Fitness are good sources of information.  Pick up an issue and see what trips your trigger.\n\nWhatever you do, make sure you enjoy it.  If it's dreary you won't be likely to make it a routine.  \n\nGood luck.
175306
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat                   3x8\nStraight Leg Deadlift   3x10\nStanding Calf Raise     3x10-15\n\nCHEST\nBench Press             3x8-10\nFlyes                   3x8-10\n\nBACK\nPulldown                3x10-15\nBent Over Rows          3x6-10\nDeadlifts               3x10-12\n\nSHOULDERS\n\nMilitary Press          3x8-10\nUpright Rows            3x10-15\n\nBICEPS\n\nStanding Barbell Curls  3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches                3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%.  If you can’t don’t worry about it.  Keep trying until you can.\n\nAfter a while you can move back up into heavier workouts. Hope this helps!
950211
You are burning plenty of calories but may not be eating enough.   Building skeletal muscle by increasing protein intake in combination with your exercise can accelerate gains.\n\n You are welcome to look at my 360 Blog of September 10 if you want some detailed suggestions on healthy weight loss.\n\nAloha
340154
good for you for not wanting to change what you eat - you're already on the right track: exercise!\n\nI recommend some all-body exercises: swimming and jump-rope.\n\nHowever I also recommend measuring your waistline or similar if you are trying to "loose weight" because you are most likely shedding fat but putting on muscle. Muscle weighs more than fat, so you are probably getting slimmer without loosing actual weight, which is perfectly normal and healthy.
133122
The best way to lose fat is simple - exerise. If possible, do some cardio first thing in the morning before eating any full meals. This burns the maximum amount of fat. Since your body has not had any food for the last 7-10 hours, it burn the fat in your body for energy. If not, then cardio and a little weight lifting anytime of the day will do. It is important to build some muscle since it will aid in your fat loss. The more muscle mass you have, the faster your metabolism.\n\nAlso, try eating small meals more frequently as opposed to the big 3 (breakfast, lunch, dinner). try to eat a small meal every 3 hours. The reason for this is that your body burns more calories since it is constantly digesting something in your stomach and will raise your metabolism. It is also useful to eat small meals because your stomach will not be stuffed and will always have a smaller look. If you are afraid of doing this because you might end up eating more, try this: when you are about to eat lunch, separate everything on your plate into 2. eat half and leave the other half to be eaten 3 hours later. do the same with dinner.\n\nlastly, losing weight is just simple math. If your calories taken in is more than when you use up (exercise, daily activities, metabolism, etc) then you gain weight. If it is less, then you lose weight. If you are really determined to lose weight then i suggest you start counting how much calorries you consume a day and cut it by 300-500 each week until you notice some results.\n\nPS. if you are really serious, avoid eating foods high in sugar without any real nutritional value (chocolate, cakes, doughnuts, ice cream, all desserts) and foods way up there in the calorie scale (pizza, fried anything, etc)