To Lose Fat
How To Lose Weight and fat without gaining muscle?
I’ve gained nearly 8 pounds over just a couple of months, and I would like to lose it again. Is there any diet or exercise that I can do to lose all of it over a month’s time? If it is an exercise, I just want to Lose Fat, but not gain muscle in it’s place, is that possible? Also, my target area is my arms where there is the most fat.
Also, I would prefer any exercise that can be done at home in short periods of time, multiple times.
Its strange to know that you dont want to gain muscle. If you start exercising, you will always put on a bit of muscle. It will only help you in your goald to lose weight.
here’s what you can do
1. Based on your age, figure out your Basic Metabolic Rate- you can do this easily online.
2. Your goal must be to aim for 500-750 (not more) calorie deficit each day through a combination of a good Healthy Diet and exercise
3. Eat your breakfast. Research shows that breakfast eaters lose more weight than those who do not.
4. Eat 4 -5 meals spaced out at intervals of 3-4 hours each day. This keeps your metabolism chugging well throughout the day.
5. Once every week, do a high calorie or a high carb day. Give into your cravings, have that pizza slice. just to give your body a break from the Dieting and help you to stay on the wagon.
6. Exercise is must, if you want to keep the weight off and not just be subject to the yo yo diet syndrome. Cardio and Weight training – both forms of exercise must be included.
7. What you can do at home at bodyweight compound exercises as well as cardio style workouts. Some examples are squats, pushups, lunges, burpees, skipping, pullups chinups, spiderman pushups. Just scour the web for bodyweight exercises and you will surely get a lot more. Even better get some basic weights – a pair of dumbbells to start off and you can increase the number of exercises manifold.
The gut/arms/thighs are just a storage area. The concept of spot reduction is a myth. Our simple goal is to put our body in an energy deficit, through diet and exercise, so that our body will then have to dig into its reserves. That’s the gut, the hips, the legs, arms.
Again here, dont overdo the diet and skip the exercise. Our bodies are very smart. If they dont get enough food- presuming you go on a very low cal diet, our body tends to think that we are starving. Our metabolism goes down, the body then trys to hang on for dear life to the fat in our body. The exact opposite of what we aim for.
So eat well. Exercise well. Stay committed and you will melt that fat away.
Cheers!
HOW To Burn Fat
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