How can I loose fat NOT muscle?

Answer 1

Lift weights. It will provide a stimulus to increase your muscle mass. The increased lean mass will burn extra calories on a 24 hour per day basis. Make sure you have adequate rest days. Also, some cardio helps.

Make sure that you are eating 6 small balanced meals. Your carb sources should be high in fiber and your protein sources should be lean. For example, grilled cod + sweet potato + broccoli. Avoid greasy foods, booze, and candy.

Also, avoid low carb diets because they cause your body to cannibalize muscle mass. This is because the central nervous system and kidneys need carbs to function. If you are short on carbs, your body will break down protein to make the carbs. Also, these diets are hard on the kidneys.

Here are some links to info on fat loss, a weekly workout, and a sample meal plan.

Answer 2

The first part is elementary:

If you diet, generally you must take in fewer calories than you burn throughout the day. As a male, I am expected to burn just over 2000 calories per day - so if I want to lose weight - I must take in less than that.

Where this gets tricky, is that if you merely choose not to eat as much per day, you not only reduce the number of nurtrients that keep your metabolism stable and balanced, but you can seriously upset your digestive system in the process, and lose muscle to your body trying to offset your lack of calorie intake.

In order to burn off fat, you must do daily exercises, which build capilaries deep into the fatty tissue, which allows oxygen to get down to your cellulite problem and burn it up. Oxygen can readily reach your muscle tissue, and that is first preference if you don't actually use your muscles like you should.

If you are over the age of 25, you will begin to lose about 1% of your muscle mass per year if you do nothing to counter-act the aging of your body.

Answer 3

You can't "loose" muscle. Muscle is muscle and the worst it does is atrophy if it isn't used, but it stays muscle. To lose fat you'll have to work it off, any activity that will keep your heart rate up for 20 minutes and more will burn fat. Basketball, kickboxing, tae bo, running, walking fast, swimming, aerobics, biking fast, treadmill, etc.