I have muscle but it's covered by a layer of fat, which of the following way can burn more fat?

Question

I have moderate muscle mass but my body fat is covering it up!! I think it is about 1cm thick. Is it advisable to burn fat by having low weight but high reps workout or cardio? any workout or exercise plans that can burn my fat fast?

Besides, can anyone suggest some diet plans for me? what kind of food is recommended and what is not?

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
dont try to lose more than 1-2lbs a week - its not healthy to lose more.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food

Answer 2

NOT high reps with low weight for 'toning'. That is a misconception- using weights for cardio circuit training is a much better idea. Lots of general cardio eg running, cycyling etc isnt that great either as you will lose the fat but also the muscle mass. You have to lift heavy a couple of times a week to maintain that muscle mass too.

Read this article, http://www.t-nation.com/readTopic.do?id=1499282 it's top notch by a well respected strength coach- I'm currently following it and losing fat and gaining muscle at the same time which I would say is ideal!!

Remember, diet is the most important factor for losing fat.

Answer 3

The best way to burn fat is through healthy eating and cardio exercise. Strength training is for muscle growth, cardio is for a healthy heart and fat loss.

Keep in mind it won't all happen right away! I've been dieting and working out for nearly a year, and there is still some there. (Granted, I had more than you...by a lot!)

Try using an elliptical, if you have access to a gym. It is a zero impact (seriously) cardio workout that burns a ton of calories.

Answer 4

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Answer 5

Running
Lifting weights
jumping jacks
push ups
Wii Sports

Answer 6

read the book the glucose revolution.
low weight high reps.

Answer 7

thedailyplate.com