I work out 4 days a week and i can never seem to lose fat only gain muscle. How do I target the fat?

Answer 1

Increase the intensity of what you are doing, only do it slower. I am in a Fit for Life class in college and that's what my professor(he has a doctorate in this kind of thing) tells us. He says that long, slow aerobic exercise is what burns fat. When you're rpm's are at a faster rate, even if you're intensity is high, you are actually burning carbohydrates-NOT FAT. Your body uses 3 main sources to create ATP(adenosine triphosphate) for energy: Carbohydrates, Fats, and Protein. You DO NOT want to burn Protein--that's a last resort energy resource. When your body starts using protein to create ATP, it actually starts destroying itself--you use protein to build muscle, if you're burning it, you're destroying your muscle and therefore your body. Ideally, you want to burn carbs and fat. If you want to know more, or you want further explanation, let me know! I'll ask my teacher and read into it in my textbook(listed as a source below).

Answer 2

Thats the magic of doing yoga you will not gain muscle but lose the fat. Do the following yogic exercises everyday and gain a perfect health & looks throughout your life:
1. Arathamathesendrasan (reduces the folds on the side)
2. bhujangasan ( reduces the fat & creases on the back)
3. halasan ( flexes the muscles & reduces the creases)
4. dhanurasan ( flexes the muscles & reduces the creases)
5. sarvangasan ( controls the whole body to perfection)
6. mathsyasan ( increases the chest & reduces the stomach)
7. nauli kriya ( the best for stomach)
8. mayurasan ( very difficult but best for the belly )
9. bhastrika pranayanam ( breathing exercise, very best and must as this controls BP, prevent lung diseases, increases the brain power, will never get cough or cold and controls your anger and other violent emotions, brings in crimson complextion to the face etc,etc)
10. sevasan. ( This is the last exercise and this removes all the stress and strain of all the above exercises )

Do all these exercises every day in the morning before breakfast and after nature calls because both your stomach & intestines should be empty while you do this . Do it regularly for 1 month with confidence and see the magic.

Answer 3

I take it you are trying to lose fat in one specific area. Well the sad news is there is no way to get rid of just the fat on your problem area, aside from surgery/liposuction. The best way to burn fat however is to build more muscle. Controling your diet may be difficult but it will -help- (not fix) the problem. If you want to burn more fat work out your muscles for about an hour, bigger muscles burn calories/energy better, so working your legs, abs, and core will lose you weight the quickest. Then after about an hour of muscle workout, you need to do about 15 mins of streneous areobic activity, try resisted running (elsastic band being held while you run agains it for a while), resisted jumping. You may want to see one of the people at your gym to start a super set with this in mind. But it will be a serious commitment for about 6 months to really change your appearance and body performance. Oh and one more thing, after this workout don't eat for at least an hour, or you'll just be burning what you just ate.

Answer 4

as your muscles get bigger they will naturally burn more fat even when your resting. but just because i said "bigger" muscles doesn't mean you'll look bulky. In general muscular people look a whole lot leaner then obese people because muscle is leaner and takes up less space. in order to target the fat i suggest you focus more on walking at a slower pace for a longer period of time. i don't know what your doing now but if your focusing more on muscle then i suggest you add more cardio into your routine. Do lower weight and more reps when you weight train but I wouldn't do more then 15 reps. Also eating healthier makes a big difference.

Answer 5

There isn't really a SPECIFIC way to target only fat but just eat less AND workout you need to use them together and remember the first half an hour of exersizing is only burning glucose not fat.

Answer 6

Just start jogging. Go to a football field and run a for an hour for a coupla of weeks and then you will start seeing results. And of course reduce eating. No chocolates, no cokes, no sweets, just healthy eating. That's all!

Answer 7

Reduce your fat intake, up your protein, and up your cardio. Be sure you're working at your target heart rate.

Answer 8

Exercise is great for the heart, unfortunately it makes you hungry, the fastest way to lose wt. is calorie reduction, NOT exercise !

Answer 9

eat less and muscle is not a bad thing.

Answer 10

eat less
high reps/ low weight when working out
its that simple