I want to lose my fat and keep the muscle. How do I do this?

Question

I need to slice about 80lbs to be the Olympian I once was.
I miss being in great health and shape and I want to spread the gospel once I reach my goal. How do I reach it?

Answer 1

Eat healthy and exercise.

Answer 2

You need to do three things, after your doctor gives you the OK:
1. start eating a healthy diet. Complex carbs--whole grains, fruits and veggies, plenty of protein, and low fat--no more than 20% of calories from fat every day. Don't starve yourself, or deprive yourself of everything you enjoy, or you won't stay with it. Read up on portion control, and make sure you eat the right amount as well as the right kind of food. Calorie count varies by age and gender, so check with a doctor, or a health website, for more details.
2. Start getting some daily cardio activity--everyone should get 30 minutes a day as a minimum, but for weight loss you should make 90 minutes a day your goal. It doesn't have to be continuous. Start out with short walks. Try doing 3 10 minute wallks a day, and extend them until you can do 3 thirty minute walks. Or, ride a bike or swim for that long. Walking or jogging will burn the most calories, however.
3. Start lifting weights again. If you were into this before, you know the drill--start with one set of eight reps, work all your muscles, 2-3 times a week, with a day or two of rest between for each muscle group, and add weights and reps so that you are fatiguing your muscles. Then, when you start getting your strength back, add a second set, and continue to increase weights/reps gradually, so it is always a slight challenge. Make sure that you eat complex carbs and a little protein about 20-30 minutes after exercise, drink lots of water, and avoid eating a lot of fat before you exercise.
I've lost over 100 lbs doing this.

Answer 3

Do a combination of cardio and strength training.
Watch what you eat and determine the amount of calories you actually burn per day based on your age/weight/activity level. There are good free tools online to do this at http://www.calorie-count.com

Then you want to choose healthy foods and get rid of things like refined foods, simple carbs etc. and switch to the proper proportions of proteins, good fats, and complex carbs.
I believe the proportions recommended on average are like 50/30/20 (carbs protein fats) but again this will depend on your age/gender/activities etc.

Otherwise just find something you like to do that is active as well. Dancing, swimming whatever and just live a more active lifestyle. The more we move the better we feel :)

Answer 4

in order to lose fat but not muscle you should be eating foods high in protein (maybe even resorting to whey protein shakes) and doing lots of cardio... some sites say that a lot of cardio will eventually begin eating away at your muscles, but ifyou have 80 lbs of body fat on you, i'd say it wont affect you in that way... running my friend (as in cardio) is the best way to shed the fat because it will take it off from all the fatty spots in your body... at the gym, build muscles by exerting more force (i.e. heavier weights). do some interval training and push yourself BEYOND your limits. When you are weight lifting you need to FEEL THE PAIN, because the way you build muscle is by tearing it first and then repairing it while you sleep...

hope it helps... remember.... high protein, low fat,but keep up the calories and carbs and you'll be fine....

Answer 5

Change your lifestyle and do this forever. Drink lots of water, walk an hour every day except 1 then do stretching and upper body toning. Eat fruits & vegetables.

No sugar
No sodas
No candy
No chips
No potatoes
No pasta
No pizza
no corn
no bread
no burgers
no fried foods

Good Luck

Answer 6

there is a diet with the name "cinch plan" that will burn your fat and will keep your muscle and loose a lot inches
i am on it it it works great

Answer 7

You will lose some muscle mass while losing fat.

Answer 8

Natural walking, trust me on this one ( I`m a gym instuctor and i`m advicing you to go out and walk, walk and walk, it`s very spiritual too)

Answer 9

eat the good foods and work out!