how do you lose muscle mass as well as fat?

Question

i am a well built guy, i used to weight train and have a large build and big arms shoulders and legs, but now i wish to slim down and lose some of the bulk as well as body fat, what is the best way to go about doing this safely and effectively? and what are the best foods and excercises to do to achieve this goal?

Answer 1

It is impossible to lose muscle mass.The only thing that i am aware of that causes muscle mass to be reduced is cancer, and then the tissue is literally eaten away. About the best thing i can suggest is to stay toned. i have the same situation and now i look at my former body-building years as a symbol of my vain youth, but i guess we live and learn, right?? Good day to you.

Answer 2

Do more cadio exercises: running, cycling, walking, whatever you enjoy. Do it 3 times a week

Lift weight, but not as heavy, rather 50 or 35 % of what you lift now, and do more reps at at faster pace, this way your muscles will keep toned but not as bulky. (Twice a week)

Remember, training is adapting the body to a effort or new condition. So if you change your demands, your body will change to adapt to the new challenge.

Do stretching exercises, before and after your cardio and light weights.

Also change what you eat; less carbohydrates, fewer proteins, (you only need about 1 gr of protein for kilo-gram you weight), and avoid or lessen fatty foods and sugar.
More veggies, fish, poultry, whole wheats, etc. and reasonsable potions.

You will get there, no reason why you should not.

Luck!

Answer 3

Do a lot of cardio, when weight training do lighter weights and lots of reps instead as this gives you leaner longer muscles. Why not try things like spinning, body pump, running, and yoga?

As to what to eat I'd say down your carbs and especially protein intake. It might also be good to talk to one fo the trainers at the gym as they might have some further advice on diet.

Answer 4

to reduce your muscle mass, you simply stop overloading your muscles when you train with weights. do lighter weights with more reps. do more cardio too. this way you will lose the fat and muscle that your body feels is excess to requirements for your new training regimen.
You'll stay toned and lean, but not overly muscluar like a body builder.

Answer 5

start a running~walking program, don't lift anything and take it slow.

Why would you want to lose muscle? Muscle is a GREAT thing. I would suggest that you stay with weight training, maybe don't lift HEAVY< HEAVY. But, stay with some sort of weight training.
Good luck!

Answer 6

to lose fat and muscle mass, do a lot of cardio vascular activities, run, play sports, stuff to make you sweat, and to rehydrate yourself drink cold water, cold water also burns calories as well hydrates you... also, you should do some weights, low weight but high reps, this will burn calories and keep everything tight so you don't have extra baggage when you are at your weight satisfaction.

Answer 7

easy just permantly stop lifting weights, eat less and start running

Answer 8

well my friend the safest way to do so is to gradually cut calories and to do more cardio than you usually do.