i have the muscle, i want to lose the fat?

Question

ok so i definitley ahve the muscle aspect covered, i jsut want to lose that extra layer of fat on top of the muscles... .i also have the dieting thing covered, and have also lost a decent amount of weight in the past couple weeks, but it only shows a little because i'm not really burning much of the fat. ive been doing light weights some other stuff for muscle, and it sort of shows, but theres that stubborn layer of pudge over it. not a lot, but i'd like it to be more under control for summer...
just if anyone has any suggestions for exercises that dont take a lot of time (end of high school junior year crunch). help!

Answer 1

Sounds like it is time to go from a bulk program to a cut program. :) This is actually a very common weightlifter techniques. Basically your body has two modes, build and burn. It is very hard to balance both, so most of us just do one at a time. It all comes down to your focus.

First you figure out how many calories you need a day. The easiest equation is about 10x your body weight. I'm 216lbs, so I need 2160 calories a day.

Eat just a little less than that, and start focusing more on aerobic excersize than weightlifting. Don't give up on weightlifting, you need to maintain your muscles during this cutting period, but start doing more aerobic than anerobic.

When I'm cutting I do 1 hour of aerobic activity a day (running, swimming, eliptical, etc.) six days a week (or whatever works for you), and 3 days weightlifting a week. When I'm bulking I do the opposite.

So, your basic strategy? Eat exactly as many calories a day as you need (10x your weight), and really concentrait on aerobic activity. Go into maintain mode for you muscles, and spend more time running etc. You can even jsut walk more places. (I do 3 days a week). You will almost always lose a little muscle while cutting, and gain a little fat while bulking. If you are losing weight in a healthy way, you can lose 1-2lbs a week.

Answer 2

I'm having that problem too, very muscular, but also a slight layer of fat. Anyway it's cardio exercises (along with dieting) that burns up the fat. Basically a lot of walking and jogging. Some people like interval training (30 secs sprint, 4 mins walk repeated a lot). So go for a long run every night, or a brisk walk. Bike-riding is also really good, even roller-blading and ice-skating. If you're at the gym you can use treadmills, bikes, X-trainers, steppers, rowers. Good luck.

Answer 3

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Answer 4

Well this is where your cardio exercise comes in. Running, walking, stair climbing, all those things that get your heart rate going are the way to burn the fat. Sounds like you are on the right track though.

Answer 5

the only fat burning exercise is cardio (running, jogging, swimming, cycling etc), do it 4-6 times a week for 30-50min -ideally 45min because the first 20-30min body burns carbs and only then starts burning fat.

Answer 6

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