best way to lose weight without losing muscles

[Urgluf]

I need advice about losing weight. It is not that I'm fat. (1.78 metre - 74 kilo) kilo It's more like leftover fat I need to get rid off.

4 months ago I started doing fitness. All kind of exercises (all includes weights).. After 4 months I'm benching 65 kilo with my arms and 255 kilo with my legs. I did alot of back training before but this month I have been focussing on my abdomen (maybe wrong word..) Anyway I have no fat in my arms and almost none in my legs. I do not have a beerbelly, but I can't get rid of the last fat on my tummy .. which means you can't see my sixpack good enough.

Now, I have 4 weeks of preparation for my exams & exams which means I can't go to the gym regulary. I will still do my regular 100 sit ups in morning & evening but its not like they matter alot. I'm looking for a way to lose the leftover fat without losing my arm/back muscles.

Any suggestions? I fear that I will lose alot of my gained muscles those next 4 weeks. The things I'm thinking about is some kind of diet combined (well mostly avoiding fat food for a change) with going running in morning & evening (for 30 min orso each) and push ups / sit ups in the morning/evening. anyway someone with experience help me out :O

 

[mikke]

Its hard to loose fat while not loosing muscles.. and you cant burn fat in one spesific place, so afaik, the best thing to do is to go for long walks in the morning, before you eat brekfeast etc.. and ofcourse eat very little calories, carbohydrats and little fat.

 

[tamtap]

eat curry.

Tam

 

[Vladamir]

Morning cardio. More frequent, smaller sized meals. Keep your protein up. Then weight training in the evening.

 

[Succi]

Loads of protein , almost no fat. Carbs before any cardio

 

[Tallen]

I had the same problem a few years ago and i found swimming and yoga worked well to tone-up those flabby bits in the beginning.

I know this may sound fruity for a fella, but I also found pilates and yoga to be the best exercise to maintain my body once I was in good shape. I was also the only male in a class of 20+ fit, toned females, which was quite nice

 

[Vladamir]

Loads of protein , almost no fat. Carbs before any cardio

Whats your basis for this?. Surely you want insulin levels to be lower prior to cardio so you can use fat as a preferred energy source?

 

[Succi]

Read somewhere that is itsnt as simple as that heh, even if your taking on carbs you should still burn fat... unless your eating crazy amount of pasta

 

[yaruar]

I need advice about losing weight. It is not that I'm fat. (1.78 metre - 74 kilo) kilo It's more like leftover fat I need to get rid off.

4 months ago I started doing fitness. All kind of exercises (all includes weights).. After 4 months I'm benching 65 kilo with my arms and 255 kilo with my legs. I did alot of back training before but this month I have been focussing on my abdomen (maybe wrong word..) Anyway I have no fat in my arms and almost none in my legs. I do not have a beerbelly, but I can't get rid of the last fat on my tummy .. which means you can't see my sixpack good enough.

Now, I have 4 weeks of preparation for my exams & exams which means I can't go to the gym regulary. I will still do my regular 100 sit ups in morning & evening but its not like they matter alot. I'm looking for a way to lose the leftover fat without losing my arm/back muscles.

Any suggestions? I fear that I will lose alot of my gained muscles those next 4 weeks. The things I'm thinking about is some kind of diet combined (well mostly avoiding fat food for a change) with going running in morning & evening (for 30 min orso each) and push ups / sit ups in the morning/evening. anyway someone with experience help me out :O

Firstly, if you're squatting 255kg after 4 months, then you're either superman or got attrocios form...
As for fatloss, take it slowly, you can't spot lose, there is no physical way. Work on your diet, you can take supliments, although be careful about lowering your fat levels too quickly and too low for long periods.
I can't shift the fat on my belly, but i'm lazy and enjoy eating too much.
Keep working out, keep your protein levels up.

Also, are you working out for fitness/strength or with bodybuilding as a goal, depending on which you will have totally different food and workout strategies. Basically 4 months is a very short term to be working out, keep it up and get a decent balances program with diet set out, proper strength/cardio and proper rest for whatever you are trying to achieve.

 

[yaruar]

Whats your basis for this?. Surely you want insulin levels to be lower prior to cardio so you can use fat as a preferred energy source?

Depends whether you are doing it for bodybuilding or fitness work

 

[Vladamir]

Depends whether you are doing it for bodybuilding or fitness work

True but if you're losing to lose weight while maintaining muscle surely the only thing you're looking to burn is fat right, in which case no insulin spike = win

 

[Blackjack]

I do weight traning 3 times a week and kickboxing on the off days. Nice active recovery, great as plyometric workout and good cardio.

My bodyfat % is around 10'ish, and i'm quite happy with my musclemass. I eat basicly whatever i want, and considering i have hypothyroidism and my numbers are still high enough to make other people with the same numbers gain weight from normal diets. I would think my program would work for weightloss

But ok, i don't know if you want the gorilla like body builder form. Or the buff, cut and lean Bruce Lee style MA's body.

 

[Congax]

stuff!

Should've smoked less pot in the old days! That would've done the trick aswell, I guess

 

[Overdriven]

It's called 'fingers down throat'

 

[tris-]

not sure what i did but im on target for losing 2 stone this year if i push it.

the majority of my diet was john smiths (25+ cans in one evening is what catalysed it) and loads of dirty food.

my only proof for this is i have lost 1.5 stone in 7 months (with no significant effort, the odd weights sessions). before that i lost 4 stone in 2 years. i was indeed one obese mother fucker

its quite proven now that fad diets will not suceed at all.

its very easy to lose weight by changing calorie intake by a small amount.

congax is right, smoking pot and trying to lose weight = no win.

generally i will put on about half a stone during a two week intake of pot, but i usually lose that in 4-5 days or so. anymore frequent than that and its probably going to fuck up any weight loss plan.

 

[Iphis]

I have the same problem really... i have a well defined upper abs but my lower abs arnt so good... seems to be the only place in my body where im storing fat and its doesnt seem to shifting.

Trying to work the lower abs and obliques is quite hard best i found was kinda pulling your legs up to your chest (best while suspended dunno what the apperatus is called).

As for CV, yes after consuming carbs your body will increase insulin so that the skeletal muscles take on more glucose but depending on what intensity you are working at produces the best fat burning out come. You want to aim for about 65% of you vo2 max which usually about 60-70% of your max heart rate somewhere around 130ish bpm. This produces the best RER and burning of lipids and thus reduction of fatty acids, ofc as said before you cant choose where the fat comes off and being males with prodimant android figures the lower belly is the hardest places to shed the wobble

 

[Urgluf]

thanks for responses, I Guess ill try to do the same amount of working out and try to eat more healthy :\

Firstly, if you're squatting 255kg after 4 months, then you're either superman or got attrocios form...

Hmm, I've allways had strong legs..

 

[Vladamir]

Is that a free weight squat btw?

I'm at about 110kg after 9 months. Thats as Yaruar said thats either amazing strength or fucking awful form

 

[WiiWii]

The question about squatting: Are standing or are you on your back and pushing upwards?

If the first your very strong but I'm guessing your doing the secound one.

And Iphis: You mean the "Roman chair", I hate it

 

[Vladamir]

The question about squatting: Are standing or are you on your back and pushing upwards?

If the first your very strong but I'm guessing your doing the secound one.

And Iphis: You mean the "Roman chair", I hate it

You sure about the Roman chair?. Google image search shows it looks like more of a hyperextension exercise (working the lower back).

You might mean hanging leg raises if you're holding a pair of handles or something with your feet off the ground

 

[WiiWii]

You sure about the Roman chair?. Google image search shows it looks like more of a hyperextension exercise (working the lower back).

You might mean hanging leg raises if you're holding a pair of handles or something with your feet off the ground

I thought this http://www.maxx.nu/IMAGES/BILDER/FITNESS/ABDMNL03.GIF
was called the "roman chair" but i might be wrong

 

[Outlander]

get a wii and lose weight by prancing about like a prick in your living room

 

[Urgluf]

Is that a free weight squat btw?

I'm at about 110kg after 9 months. Thats as Yaruar said thats either amazing strength or fucking awful form

all these english terms are confusing

anyway the exercise I do is this... thats not a free weight I guess

 

[Iphis]

I thought this http://www.maxx.nu/IMAGES/BILDER/FITNESS/ABDMNL03.GIF
was called the "roman chair" but i might be wrong

Thats the one

 

[Blackjack]

Wonder how your legs look, since this guy does around 550-600 lbs'ish i think

His legs are beasts.
Scary considering he is like 19. Super gay purple speedos though ^^

 

[Afran]

Wonder how your legs look, since this guy does around 550-600 lbs'ish i think

His legs are beasts.
Scary considering he is like 19. Super gay purple speedos though ^^

fugly

 

[WiiWii]

all these english terms are confusing

anyway the exercise I do is this... thats not a free weight I guess

Different excersize then doing it with free weights Try doing it squats with free weights and see how much you can do, and after that you will get why so many people where surpriced.

 

[Urgluf]

omfg remove those pics :\

anyway my legs are not even close to that.. Don't know how you can get those legs tbh :X

My calves are the same as his tho.. but my upper legs well normal..

 

[Urgluf]

Different excersize then doing it with free weights Try doing it squats with free weights and see how much you can do, and after that you will get why so many people where surpriced.

I guess you mean that it is alot harder with free weights? Will try it when I have the time :x

 

[yaruar]

Don't know how you can get those legs tbh :X

Drugs and lots of them