Losing Fat Gaining Muscle - 4 Tips To Reduce Body Fat Without Losing Muscle
Losing Fat Gaining Muscle
So It's Time To Reduce Body Fat
If you are like many people working out, you probably have a bit more body fat than you would like. There are tons of guys in gyms that lift hard during the year to gain mass, but they also have put on a bit of fat during this time. If you want a pleasing physique, you are going to need to get down to a respectable body fat level.
Tip Number 1: Continue to Lift Heavy During This Dieting Period
The common mistake that many people make is that they want to "lift for high reps" to tone the muscles. Tone is mainly caused by having a low body fat percentage, not the type of lifting you are performing. The reason you want to continue to lift heavy and make strength gains is that you want to make sure your body holds on to that hard earned muscle. If you lift light for high reps, your body doesn't have any reason to keep that muscle mass. Losing Fat Gaining Muscle
Tip Number 2: Reduce Body Fat at A Slow Rate
Give yourself plenty of time to get lean. Many people decide they want to get in shape two months before summer or a vacation. I recommend at least 3-4 months, if you want to get super-lean without losing muscle mass. The slower you reduce body fat, the less likely you will lose muscle mass. This makes sense because in order to lose body fat you need to eat less calories than what you burn and you need to perform a significant amount of cardio. In order to drop fat quickly, you have to go too low in calories to maintain the current amount of muscle you have. You will lose muscle mass. If you create a slight calorie deficit and lose only 1 to 2 pounds a week, you are much better off.
Tip Number 3: Perform High Intensity Interval Training
High Intensity Interval Training is the most effective form of cardio to burn body fat without losing muscle. To see the evidence, let's compare these two types of cardio in a real world situation. Sprinters have much more muscle than marathon runners. Sprinters perform a quick burst of effort, followed by a period of resting. Marathon runners train using the "slow and steady cardio" that is recommended by most trainers. I don't know about you, but I would rather look like a sprinter! When you hit cardio, alternate intense sprinting type efforts for 30 seconds followed by a minute or so of a less intense effort. Continue this pattern for 15 minutes. You will burn body fat while keeping that hard earned muscle. Losing Fat Gaining Muscle
Tip Number 4: Eat a "Realistic" Strict Diet
If you try to go too strict on your diet, you won't be able to maintain your diet for very long. My rule of thumb is this...I try to make sure that at least 75% of my meals are really clean and low calorie. If I do decide to eat a bit junky, I will try to make sure it is after a long and hard workout. Also I will eat pretty low carbs during the day before my workout, to maximize the amount of fat burned in my workout. If you have too much carbs in your system while working out, your body will burn carbs instead of the fat off your body. This really makes a big difference in your quest to reduce body fat. Losing Fat Gaining Muscle
"Want to get fit and Gain Muscle?
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help, how to lose fat&gain muscle?
so this is a little about me:
im going to turn 15 this month
i play basketball
weight 100-102
height 5ft. 2-3 inches
and i cannot lose my FAT!!!! everything i tried, i cant:( running, weights, jump rope, ab workouts, nothing works. i gain around 5 pounds when i'm in shape and have muscle but i dont lose fat. any tips??please healthy things that i can do i want to be in good shape for once and be fast
thnx in advance:)
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help me pleez,how to lose fat&gain muscle?
okayy no one answered my q a while ago so im going to put it again:
so this is a little about me:
im going to turn 15 this month
i play basketball
weight 100-102
height 5ft. 2-3 inches
and i cannot lose my FAT!!!! everything i tried, i cant:( running, weights, jump rope, ab workouts, nothing works. i gain around 5 pounds when i'm in shape and have muscle but i dont lose fat. any tips??please healthy things that i can do i want to be in good shape for once and be fast
thnx in advance:)
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How can I lose fat, gain muscle, and hopefully gain a six pack without running?
To add a little background on what I've been doing, I usually have only done weight training for the past couple of years, and played a little basketball, but I started gaining some weight around the stomach and upper leg region. So I tried running for 3 months, but every day was hell, for I would run about 3 miles, but I would consistently have to take 3-4 minute walking breaks because for some reason my body strongly disagrees with running, but not any sports that require running. I pretty much kept on telling myself that I could do it, and that I would lose fat in the problem areas, but I didn't get much of a result, and just ended up really tired every morning. I'm not lazy, I get up around everyday around 6:30 am to go run until about 7:45, and my breakfast is usually milk with some non sugary cereal or a toast. For lunch and dinner I usually eat Asian food, lots of vegetables with some chicken or beef. I generally go to sleep around 11. I usually try to weight train everyday, but I'm fine missing a day here or there, and I occasionally breakdance with my friends. I know that my problem is not genetically related, because all my cousins are skinny and have six packs by simply walking, and my dad and his brothers/sisters were extremely fit, so I feel like the odd one out compared to the rest of my family. I'm basically wondering if there is any other way, exercise I can do everyday, to just lose fat, and also expose my abdominal muscles, and be more fit. Thanks ^^
To add a couple of details to those confused on whether or not I want to do cardio, I never said I didn't want to, I would just rather do something more productive and fun. Many people say you get a euphoria, or a "feel great" mood after running and sweating your butt of. I just get a "damn im tired, i need to take a shower" feel, and I would know since I tried an hour of very sweaty running for a year. I'm fine with cardio, but not running, because running is not fun (unless your with friends and you're all laughing, but laughing and running don't really work out either, or if you are running somewhere).
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