What's the best way to lose weight and tone without losing muscle?

Question

Last year I lost over a stone and a half within about 2 months. I was impressed with the results but feel that I'd lost a lot of muscle size. I'm hoping to start losing weight and toning at the end of January and would like to know what's the best way to do it without losing the muscle size I've spent months building. I think last year I may have overly starved myself but I was continuously using my muscles with high rep, low weight workouts. Should I incorporate heavy weights into my regime every so often to keep the size? I'd like to lose a lot more fat this time so am prepared to work extra hard, but still want to shed the fat quickly. Any help on the matter would be greatly appreciated.

Thanks

Dave

Answer 1

Keeping muscle mass and trying for hypertrophy = 6 - 15 reps of training.

Your diet needs to have a large amount of protein in it (check with your gp if your heath is ok to try a largely protein diet)

Eat carbs in the morning, before your workout and after your workout. Try to keep all other meals relatively carb free (you should be eating about 8 small meals a day). Include protein shakes etc.

After about 6 weeks try inserting more complex carbs into your diet slowly,

Finally, try to add about 20-40 mins of cardio a day at least 6 days a week of relatively intense exercise.

It works with all my clients...

Answer 2

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Answer 3

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Answer 4

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Answer 5

Use excercise to lose the weight!

Running, in my experience, is the best way to lose weight and gain strength in muscles at the same time.

Do as much running as you can on a slightly fast jog pace (in my gym it's level 10) and put it at a slight upwards incline

Start excercising on just protein, nothing else, you'll burn your fat reserves but still have protein for the muscle build up.

Remember starving yourself could make your excercising ineffective because you need certain things to build muscle (mainly proteins)

Answer 6

What worked for me was going on Weight-watchers, no skimping on eating and you can have your sweet things as well. I played squash [loved that] and i did weights. I started off working with small weights it gives your body definition but then i decided no i want some muscle so i worked with heavy weights, i looked fab, not overly muscled but lean . I jogged in the evenings but guess what Hubby complained i yack to the men to much and started making excuses whenever i wanted to gym. Eventualy i got so demotivated i stopped exercising completely. Now, well now i am curvaceous i believe it is called now, not to fat but dont like what i see anyway. Go ahead, enjoy your exercising and don't let anybody put you off. But be careful to it is addictive, that is no lie:))))) Looking forward to seeing you in one of the lads magazines hehehehe.

Answer 7

pick up a 5 or 10 pound weight at the gym and visualize that weight coming off holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be

Answer 8

eat an apple instead of bottled juice

Answer 9

Follow a more slim protein/green veg diet regime

Answer 10

set much less food out and about and you'll acquire a smaller amount in