How Do You Lose Weight Without Gaining Muscle

How do you lose weight without gaining muscle? What are some tips?

Your question is a little vague, but I'm guessing you would like to lose some fat and not gain muscle to appear bulky?Let me start by saying the most important way to lose fat is to control your calories. You want to burn more calories than you take in...and no, not all calories are the same. I prefer a low carb diet because it helps you lose fat relatively quickly without much in the way of hunger pangs and uncontrollable cravings. There are low carb diets (www.atkins.com), paleo diets (www.fastmuscleplans.com/Paleo), and ketogenic diets (www.ruled.me). All of these diets reduce your insulin levels (which promote the storage of fat and then cause hunger after it lowers your blood sugar). As far as muscles go, you can tone them which will help you burn more calories on a daily basis. In general, there's two ways to burn calories through exercise. One is through burning calories during exercise (cardio) and the other is due to higher calories burned due to having more muscles to feed (resistance training). I know you said you don't want to gain muscle, but hear me out. It is really hard to gain muscle! I see people at the gym everyday who look like they did last week, and last month, and last year...and they have not gained a ton of muscle...even lifting some really heavy weights. Exercise helps tighten and tone your muscles, tendons, and ligaments. It makes it easier for you to move around and do things without injury. I found a free bodyweight exercise routine at www.fastmuscleplans.com. It's a 20 minute routine that works your entire body. You get both cardio and muscle toning in a single workout. If that is no your cup of tea, start with walking after dinner. Studies show a light walk after dinner (any meal, actually) can help with weight loss. Essentially, do something you like that gets you moving.Hope this helps!

How do you lose weight by exercising without gaining muscle?

You just do cardio, it’s that simple.If you don't want to walk around looking super muscular but you want to be fit, than just leave out the heavy lifting.I'm personally not a fan of doing cardio, but I did go through a period of time where it was strictly cardio. I ended up losing some fat, started looking better, and my endurance built up a lot.You also got to be good with what you eat. Don't be one of those people who just starve themselves, but understand what type of foods you need. If you over eat though, you could gain fat.Another thing to remember is that there are different types of cardio workouts, pick the ones that work well for you and keep at it.Hope this helps.

How do I lose thigh fat without gaining muscle? What diets should I follow?

You can’t actually just lose weight from one area of your body. When weight is lost, it comes off from every where. Some people have areas that have proportionally more fat than in other areas - ie a flat stomach but a large buttocks, or saddlebags (larger thighs). Sometimes with general weight loss these areas even out and become less noticeable. But certain diets or certain exercises will not allow you to lose weight/fat from one area. If you want to lose weight, then you need to be in a calorie deficit - fewer calories in than out. The best way to achieve this is by first looking at your current diet/daily routine - add up the number of calories you are currently eating, and what proportion of these are coming from protein,versus carbohydrates. Look at your overall sugar and simple carbohydrate intake. You diet should include protein with each meal, lots of fibrous vegetables, plenty of fluids (at least 8 glasses of H2O a day), no more than three servings of fruit a day (due to sugar content), and very limited use of wheat based carbohydrates.If you want to lose fat just from one area, unfortunately there is only one way - plastic surgery. Spot exercises, weight training don’t help. Aerobic exercises help to burn calories without necessarily building muscles. However, don’t be afraid of muscles. Just because you work out, and do strength training doesn’t mean you end up looking like Arnold Swarzenegger. Toned muscles are achieved by doing more reps with lighter weights. If your leg muscles are toned this can help reduce the appearance of saddlebags.

Can you build muscle without losing weight?

Yes, you can totally build muscle without losing weight. Really it depends on two combined factors:1. Type of WorkoutOk, if you are looking to build muscle, you need to introduce weight-lifting 2-3 times per week in your workout regimen. Weight-lifting has always been my most successful method for growing and building muscle WITHOUT feeling big. I have done several types of programs that include weight-lifting/weight-training in the curriculum, including 21-Day Fix and Master's Hammer and Chisel.Read Why Girls Need to Lift Weights2. Nutrition+ Calories You Take inIn addition to your workout, if you are looking to maintain your weight but build muscle, you need to make sure you are satisfying your daily calorie intake. How do you know what your calorie intake is? Let me walk you through it!Step 1: What Type of Lifestyle do you Have? (this does not include your workout regimen)-Sedentary (office job, not on feet very much during the day)- Moderate (light housework, is on feet for part of the day)-Heavy (Manual Labor, on feet all day)Step 2: Depending on your lifestyle, multiply your current weight by one of the following:-Sedentary: Current Weight x 11-Moderate: Current Weight x 12-Heavy: Current Weight x 13this gives you your daily calorie baseline - aka, what your body needs everyday to survive!Step 3: Calculate your Caloric NeedWhatever value you calculate from the prior step, take that number and add 450 calories (this is the average number of calories burned in a typical workout for 21 Day Fix Extreme); if you are doing a different workout, find out what the average number of calories you will burn and add that number to your daily calorie baseline number.Since you are looking to maintain your weight, the number you calculate here will be the number of calories you MUST consume every single day in order to effectively build muscle and keep your weight where it is.

How do you lose female thigh fat without gaining muscle?

Losing weight is almost totally driven by food choices (what and how much). Exercise (such as walking, running, and workouts) is needed for stamina and strength and for making sure that the weight you lose is fat and not muscle, but purely in terms of weight loss exercise is neither necessary nor sufficient.In contrast, good food choices are both necessary and sufficient for weight loss, so I see food choice as the main driver of weight loss.My current diet advice is here, and it’s simple, easy, effective, satisfying (you won’t feel hungry), involves no calorie counting, and offers an easy transition from weight loss to weight maintenance, always tricky. I lost quite a bit of weight following that method, and I am quite sedentaryIt will probably take a couple of weeks to get the hang of it, but stick with it for two months and see then what you think.