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How can I lose muscle and not gain fat?

How can I lose muscle and not gain fat? Topic: How can I lose muscle and not gain fat?
September 23, 2019 / By Caren
Question: Okay, okay I know it sounds weird. People are suppose to gain muscle right? We need and want muscle, don't we? But the problem is, I have too much of it... I'm a girl 5'4" and 125 pounds.... Of muscle... which ends up looking highly unattractive... To see this bulky muscle of a girl walking down the street. How can I lose it? And if I do- how can I make sure it's not instantly replaced with fat? :) thanks for helping!!!
Best Answer

Best Answers: How can I lose muscle and not gain fat?

Amilia Amilia | 8 days ago
it's very difficult to do, because you will have to burn muscle. Studies show that muscle burn, when you perform high intensity exercising, with the target heart rate of high Intensity: 80% to 90% to maximum Effort: 90% to 100%. Of course you can't do this for long time, so interval training is an answer. People use it as a way to lose muscle in the waist area usually, to have smaller waist and it does work. That is what you should do: 1. Establish your exercise heart rate (can't do it for you, you did not indicate your age). Use this Target Heart Rate Calculator and do it yourself. http://exercise.about.com/cs/fitnesstool... 2. Start high and maximum intensity training, checking on your heart rate all the time, and keep it high. Low heart rate won't do. For your purpose, low heart rate would be a waste of time and it will only build your stamina. 3. Do not eat protein five hours before and five hours after your workout session (animal protein, beans, peas, lentils are allowed; but nit meat and diary). Your body uses protein to build muscles. If you exercise hard, you will burn energy, your muscles will work high, but won't receive any "building material" to re-build yourself. They will start losing in bulk and become more lean. As I said, it's hard to do, so good luck.
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Amilia Originally Answered: How can I lose muscle and not gain fat?
it's very difficult to do, because you will have to burn muscle. Studies show that muscle burn, when you perform high intensity exercising, with the target heart rate of high Intensity: 80% to 90% to maximum Effort: 90% to 100%. Of course you can't do this for long time, so interval training is an answer. People use it as a way to lose muscle in the waist area usually, to have smaller waist and it does work. That is what you should do: 1. Establish your exercise heart rate (can't do it for you, you did not indicate your age). Use this Target Heart Rate Calculator and do it yourself. http://exercise.about.com/cs/fitnesstool... 2. Start high and maximum intensity training, checking on your heart rate all the time, and keep it high. Low heart rate won't do. For your purpose, low heart rate would be a waste of time and it will only build your stamina. 3. Do not eat protein five hours before and five hours after your workout session (animal protein, beans, peas, lentils are allowed; but nit meat and diary). Your body uses protein to build muscles. If you exercise hard, you will burn energy, your muscles will work high, but won't receive any "building material" to re-build yourself. They will start losing in bulk and become more lean. As I said, it's hard to do, so good luck.

Wat Wat
Karyn, Fat does NOT turn into muscle. I'd be inclined to stay off the scales and take to measuring yourself with a tape measure. Also, your clothes are a good guide as to how your fat loss is going. If you really must weigh yourself, perhaps do it once a week. Even though muscle does weigh heavier than fat; if you've got a lot to lose then your weight difference will be evident.
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Sachie Sachie
Simple. Stop participating in any athletic activity. And maintain a low-calorie diet. Choose low-calorie foods. Avoid sweets, cakes (especially those with icing), ice cream, sweet desserts, candies, pies, and chocolates. Eat less fat. Avoid pork, fatty meat, skin. Eat only a maximum of 3 egg yolks per week. Reduce salty foods. Drink at least 8 glasses of water a day between meals. Avoid tea, coffee and alcohol. Alcoholic drinks are high-calorie beverages. Avoid milk shakes, chocolate drinks, soft drinks, sweetened juices. Increase fiber intake. This will make you feel full without gaining too much calories since fiber is bulky. It is also the weight controller's best friend. Eat more leafy vegetables, whole grains, and fruits. Choose legumes, fish, poultry, and veal which contain less fat and cholesterol than pork and beef. Cook foods plainly. Avoid butter or fattening sauces. Eat regularly. Never skip any meal especially breakfast. Avoid in-between meals. Drink water instead. Eat a good breakfast and lunch but have a light supper. If you plan to skip a meal, choose supper instead of breakfast. Follow the lowest allowance given in the Food Pyramid. Exercise regularly.
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Murdoch Murdoch
if you have a massive muscle structure i am guessing you are an active athlete. the best way to lose muscle is to keep a good aerobic routine (running, jogging etc. 3-5 times a week) no strength exercises at all and a healthy diet. this should help you lose the muscles. hope this was helpful :)
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Kendall Kendall
I'd stay away from hard muscle starin exersize like weight etc. and focus on cardio. If you just walked ona treadmill everyday and burnt calories you wont put on muscle. Boxing is great for toning without building too much muscle, hope this helps and good lcuk
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Hilkiah Hilkiah
Did you ever tested out Muscle Gaining Secrets program. Move at this place : http://Guide.BodyBuildingAccess.com . This might immediately guide anybody!
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Elrod Elrod
In other words you look buffed up and want to tone down. Start by doing no weight exercises, free hand weight free, with proper diet. See the results. But depends on the type of work you do for living, labourer type, or office type. **************************************... Get going, buy a book called Mayo Clinic Diet and use it. Do not be miss lead, diet means not starving but eating right amount of food, and right type of food. It may or may not be more then you are use to eating. The trick is to adjust the thing to fit your life style. **************************************... Body parts specific exercises and total body work out. Read all this and make your own program. Then stick to it, change it as needed but must have one to follow. Try, try, try. Do not give up. **************************************... You will need few other measurement such as Need to put in the info on wrist size, measure "Fat Index", ------,-------,---. Use this link. http://www.halls.md/body-mass-index/bmi.... Most of it may not apply but is suggested reading only. For lots of solidified fat around the upper abdomen and tummy: Include total body work out too, so this fat may not migrate to other locations. Learn the yoga by joining classes, and then at the end you can do it right at home. Then there is a Q? of affordability. But there are books in the library and there may be lot to learn free of charge on the net. Gym again is the Q? of time and affordability. Time it takes to go to gym can be utilised to do exercise at home. Best thing is to use both diet and exercises to reduce this extra weight and the fat. If you spend on gym and yoga classes then it is an added incentive to not to waste it. Spend it if you can afford it. You need to be inventive, Gallon jug filled with water is 7 lbs, so you can use two jugs as weights in each hand. A one pound can of soup or vegetables fits nicely in most people's palm too, and make very nice light weights for exercising the arms. Most program fail because they are made by other people, so after acquiring the knowledge make your own program up and write it down then do it if need be modify it as you see fit but do not give up try, try, again and again. You will feel good about it and feel very healthy. If still growing, so grow grace fully. Doing some Body parts specific weight free, free hand exercises can do wonders for biceps and triceps. Same for abs, do abdominal and side bends and front bends and even back bends. When you get going on biceps and triceps, you will have enough strength to do pull up and chin ups. Bicycling can save time and if possible swim in a safe place or in a pool ii it is convenient. In the mean time just hang from your hand and just keep trying one day you will be able to pull yourself up. Then try chin ups, and slowly add a one more every few days. All this is found on the Net and in the library, so read up on it and do it correctly so you that you may not get hurt. Must drink 1 gallon of water per day. Eat right, include all food groups per this site above. Do not exceed the total calories per day and eat at least 1500 calories per day every day. One pound of fat is about 3500 calories. You must sleep up to 7 to 9 hours a day time permitting and including naps. Go for a walk every day for 1 hour,around your residence, start slowly (5 minute), to warm up then increase the speed a little till you can maintain a good clip then slow down to cool off (5 minute before the end of 1 hour). Do the walking in one direction for about 30 minutes then return home, may take little longer. Or look up total body weight free free hand exercises and do them for 1 hour every day. You find them in the library and on the Internet. They can be done at home does not need gym. Click on "minootoo" then click on "best Answer" and read the relevant answers on Body building, weight and height.
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Elrod Originally Answered: Whats the best way to lose fat & gain muscle?
If you want to lose weight, you need to two things: eat less and exercise more. Weight gain happens when you create a calorie surplus (eat more than you burn). Your body takes the excess calories and converts them to fat which get stored around your stomach, arms and thighs. The longer you remain in a calorie surplus, the more weight you'll gain. To lose that weight, you need to do the opposite. You need to create a calorie deficit (start eating less than you burn). Your first step is to figure out how many calories you burn on a daily basis. This calculator will help you out http://calorieneedscalculator.com The number you get from this tool is what your body burns on a daily basis. To lose weight, simply eat less. It sounds a lot easier than it is but making small changes helps you adjust to a new lifestyle. Don't think of this as a diet, think of it as a new life. Instead of eating foods high in sugars, white flour and saturated fat, go with fruits, vegetables, whole wheats, fish, lean meats, nuts and beans. In addition to eating less, you also need to exercise more. Start off at 1-2 times per week and work your way up to 3-5 times per week. Don't make all of these changes at once or you won't be able to properly adjust to them. Generally, eating healthier foods will decrease your calorie intake. Compare a doughnut to an apple and you'll see that healthy foods are lower in calories. You can find some more information at the Beginner's Guide to Dieting - http://straightdiet.com

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