Excess fat on your thighs isn't as unhealthy as belly fat, according to Harvard Medical School, but it can make you feel uncomfortable and embarrassed. If you want to gain muscle. While many people struggle to lose weight. You can't necessarily gain muscle without gaining some fat as well. I don't get why you don't want to gain muscle. Muscle takes up less space, so your clothes would be looser even at the same weight. How to lose weight without gaining muscle Membership covers membership card, newsletter, mailings, and the right to participate NABBA USA events. ![]() ![]() How to Lose Fat Without Gaining Muscle . If you burn more calories through activity than you take in by eating, your body makes up the difference by burning fat. You can do this by reducing your caloric intake or increasing the number of calories you burn through exercise. Although exercise does lead to muscle gain, the major muscle gain comes from resistance exercise. If you adopt a weight- loss diet with little to no resistance exercise, you can shed fat without adding muscle. Step 1. Start keeping a food journal. Helpful, trusted answers from doctors: Dr. Fried on how to lose weight in the arms without gaining muscle: that you won't build muscle but consider yoga & swimming.Write down what you eat, when you eat and how much you eat. At the end of each day, use an online calorie calculator or a calorie counting app on your phone to compute the number of calories you ingested. Step 2. After three days, add the number of calories you ate each day and divide the total by three to get the average number of calories you consume per day. Step 3. Adopt a weight- loss diet that reduces your daily calorie intake by 5. This will result in you losing about one pound per week. Focus on reducing your calories by cutting out high- calorie, low- nutrient foods, such as those made primarily with sugar and white flour or those fried in oil. Step 4. Pre- plan, and even pre- prepare, your daily meals when possible. This is much easier than trying to track your calorie intake on the fly over the course of the day. Step 5. Continue to track your food intake each day. Don't forget to write down the calories you ingest through liquids as well as food. Even your morning cup of coffee adds calories if it is filled with cream and sugar. Step 6. If you want to increase your rate of weight loss, add a daily session of cardiovascular exercise. Although this will strengthen and tone your muscles, it's unlikely to add any mass or bulk to your existing muscle, especially if you stick to lower impact exercise such as walking or swimming. These activities burn approximately 3. Adding just five 3. Photo Credits: Thomas Northcut/Digital Vision/Getty Images. This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or Jillian.
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