Best way to lose weight without gaining muscle?

Question

I am 5'4 and 125 pounds. I'm a fatty and i need to lose weight. Is jogging the best way to lose weight without gaining muscle? since i already am mostly muscle i dont want to gain more because doesnt muscle weigh more than fat? If i did taebo, would that make me gain muscle? Is there any other ways or programs that can help me lose weight. my doctor told me im 21.6% body fat. i dont know if thats alot of fat or not but i sure seem to have alot of fat.

Answer 1

Get on an elliptical, bike, treadmil, or just go jogging. Any kind of Cardio.

Answer 2

1

Answer 3

I don't get why you don't want to gain muscle. Muscle takes up less space, so your clothes would be looser even at the same weight. Here's an example. When I was a teen I weighed 105 pounds. I started taking karate and I gained 15 pounds. I wore the same exact size clothing as I did at 105 pounds. After I stopped taking karate, I lost that 15 pounds of muscle.

Muscle makes your metabolism faster as well, so just exercise and if you put on some muscle don't worry about it. You will look thinner and be much healthier.

BTW, 125 pounds for 5' 4" really isn't that fat. If you turn any fat you have into muscle you will be fine at that weight. Don't be so concerned about numbers. How your clothes fit and how your body looks is what matters.

Answer 4

21.6% body fat is good for a woman. I take it you are a woman. Female athletes range from about 10-17% body fat. That is very lean. If you are mostly muscle then you are not fat. Muscle burns fat really well too so you want muscle. Your best bet is some form of cardio that you enjoy whether it be running, eliptical, cycling, aerobics (ex. Taebo)....etc... You should also weight train at least 3 days a week. Low weight, high reps. Trust me you won't bulk up. Also try to eat really clean. 5-6 small meals a day is great if you can schedule it. Protein, good carbs (whole weats etc..), and good fats. Your body composition sounds fine though. Good luck.

Answer 5

Whoever told you that 125 lbs at 5'4" is fat is out of their mind. But try the diabetic diet (you can find examples online) and walk 20 to 30 minutes five days a week and you're sure to lose weight. It's supposed to be a healthy, safe diet for anyone, because all you're doing is limiting you carbohydrate intake without eliminating them completely. In other words -- this is not the same as the Adkins diet, which is not healthy for you.

Answer 6

The diet is too much to handle becaue you're making yourself uncomfortable. If you make yourself uncomfortable with dramatic lifestyle changes, you wont stick with it. I think what will work best for you is one or two small changes at a time. That is how a lot of people do it. My mom used to be big as the side of the house and she started with small changes. First she gave up candy bars and after a week or so she gave up cheese burgers then after another week or so she started walking a little bit.... and just gradually keep adding those small changes. Shes fit now.

I think you could benefit a lot with some nutrition or fitness coaching. Most people need that because they want to change and have all the drive to do it and stick with it, but just don't know what to do or how to start.

Small changes make all the difference. I don't know what you do all day but one small change could be to just start taking stairs instead of an elevator... or if you have whole milk with your cearal, switch to skim or 2% just things like that. Or, if you eat breakfast as school, instead of having the biscuits and gravy, have fruit and oatmeal or whatever else is available that's a better choice. Or stop having ketchup with your French fries (its all sugar). It really does work.

I've spent lots of money on diet clinics and stuff that use drugs or put you on a really strict diet and the results never lasted because it was just too dramatic and I went back to the same bad habits. The only things that ever let to lasting resuts was the small changes that I stuck with... like parking far away from buildings and walking through the parking lot rather than parking as close to the door as I could... I've even joined extreme fitness classes like crossifr and never stayed with them because it was just too much all at once.

One thing you can do that you wont really notice is don't eat everything on your plate... leave like 20% of it. At the end of the month, all that food really adds up.

Answer 7

There are three main ways to lose weight quickly.

1) Use only water as liquid and eliminate all other liquid drinks from your diet. You must drink as much water as possible every day. You must drink about half of your weight. If you have weight of 200 pounds then you must drink about 100 oz of water.

2) The interval between the eating is very important. If you eat once, then you must eat next after 4 hours. You must take breakfast regularly. In the night eat your food three hours before going to bed.

3) Walking is very good. You must walk as much as you can. Walk everywhere you can. Use of elevators and escalators must be reduced and instead of these you must climb stairs more often.

These are some of the fastest ways to lose weight. By just following the simple steps, you can lose your weight very quickly. You must consult your doctor if want to change your diet or exercise routine.

https://tinyurl.im/aHOAm

Answer 8

I'm Laurie and I've lost 60 pounds. I went from a size 14 to a size 6.Since I've lost the weight I feel great. I have lots of energy. I'm willing to do different things. I just love going out, and playing with the kids, and having fun. It's changed everything. My whole life has changed.

Answer 9

No secret.

For weight loss exercise such as swimming, running, cycling and even walking can help but dieting can often help a lot more than exercise.

A very good and healthy weight loss diet is the DASH diet that can also help to reduce high cholesterol and high BP.

The DASH diet includes a lot of fruit and vegetables combined with whole grains and cereals plus low fat dairy products such as low fat cheese, milk and yogurt as well as lean meats.

Good serials are Weetbix, oatmeal, oatbran, wheat bran and wheat germ.

You can see further details in https://healthy.im/fat-loss-naturally-215

Answer 10

If you have access to a swimming pool where you can swim laps, that is the best. Don't worry about the muscles. Without steroids or protein shakes and weight lifting, you aren't going to develop any "unattractive" muscles.

Answer 11

yes jogging is and excellent way to lose weight without gaining muscle just remember to do a little extra protein as it will also burn up your muscle if you don't get enough protien.