When trying to lose weight, how do you make sure you lose FAT instead of MUSCLE?

Question

I'm pretty toned underneath the fat, but when I'm losing weight, how do I make sure I keep the muscle and just lose the fat? I've heard different stories like you lose fat first, and then other stories about you can lose muscle too?

Any advice, tips, etc?

Answer 1

Firstly, there are quite a few incorrect answers here. It is much easier to lose muscle than it is to lose fat and it is also much easier to gain fat than it is to gain muscle (in most cases).

It is very difficult to maintain all your muscle mass when losing weight, but with the correct diet and adequate amounts of protein (at least 1g/1lb of body weight) as well as performing strength training at least 3 times per week, your weight loss should not be more 10%-25% muscle loss (at least 75%-90% should be fat loss). If you are losing too much muscle, then you need to increase your protein/carb intake and do more strength training and less cardio. You should not lose more than 1lb-2lb per week otherwise you will be mostly likely losing muscle. Good luck.

HTH : )

Answer 2

Yes, it is normal. You're gaining muscular weight over having body fat weight. Have you noticed if clothes are fitting you differently? I would bet that your body is getting more lean looking, while still weighing more. Try also to eat more protein to induce your body to burn the fat that comes from the carbs that you eat. This should eliminate more fat and help with the weightloss. Don't outdo yourself, because if you tell your body you're in a crisis mode (working too much, or eating too little), it won't lose the weight you want, it'll work against your efforts.

Answer 3

As long as you exercise your muscle or weight lift to increase muscle mass, you will not lose it. Cardio exercises will lose the fat on top while your muscles will remain. Don't allow the stories to confuse you. The bottom line is simple...you will lose muscle mass ONLY IF you do not use them. You will lose the fat with cardio.

Answer 4

if you workout while being on a low calorie diet you shouldn't lose muscle. be sure to eat enough protein and carbs. Train at lest 3 times a week and do cardio 4 times a week.

This way you lose fat gradually let's say 2 pounds a week but you'll gain muscles and the more muscle your body as to feed the more calories it will burn by itself.

Answer 5

Don't eat big meals, eat at least every 2 hours. Make sure you have a little protein in every meal. Healthy fats are shown to help a lot with this, both from nuts (almonds are great) and from fish fats. The second you wake up, have a whey protien shake. Your body can't store protien, so by the time you wake up your body is starting to break down muscles as a source of amino acids, since whey protien breaks down so fast, it will help halt this breakdown.

Answer 6

Well, I DO know that to lose fat, you do interval exercises.

i.e. Aerobics--march in place for two minutes, then do jumping jacks for one minute, then march and use handweights for two minutes, jumping jacks for one...keep doing that for the length of time you'd normally exercise.
This would also work for jogging. Alternate between walking sort of fast and running.
The reason this gets rid of fat is that, when your body needs a burst of energy, mitochondria in the cells get energy from the fat in your body, as opposed to continuous running where your body first uses the glucose (blood sugar). It's like your body is expecting this constant hard work so it wants to preserve the body fat for when the glucose runs out--which normally doesn't happen in 20 minutes of exercise. And everyday, you eat again and the glucose is restored, so the body doesn't get as much of a chance to get to the fat to burn.

A good exercise DVD that demonstrates this is The Abs Diet Workout.

Answer 7

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 8

You don't lose muscle mass... just do a lot of cardio and exercise (weight training) and adjust your diet to steamed veggies and non fatty meats, like chicken breasts, lean beef, and fish.

Answer 9

if you exercise well you should not lose muscle. you will lose fat if you are on a diet as well as exercising

Answer 10

keep excersizing and doing ur usal routien or start to excerisize and run or jog for like 30 mins a day