What is the best way to lose fat but not lose muscle?

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Eat a low carb high protein diet and exercise with both cardio and resistance training. Dr Atkins low carb diet is a great way to reduce body fat, and because of the high protein, you wont lose muscle.

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I lost 137 pounds over the last 20 months. After research on the subject I found and still find these principles to be the best: (1) Right portion sizes, focus on nutritious foods that work the metabolism --- I didn't follow Atkins or South Beach, but the general principles are good. I made sure my carbs were complex carbs --- whole wheat, oats, NO enriched flours or processed sweeteners. (2) Resistance exercises --- started with 10 lb dumbbells and worked my way up. I work out twice a week on the weights --- I do 3-4 months weights then 3-4 months body weight only exercises alternating. Challenge the body, but don't destroy it. (3) Cardiovascular exercise 4-5 times per week, 30 min. minimum per session. Get those lungs and legs working. Make sure heart rate is 140 and above --- as much as possible. It's a goal to work toward. (4) Find out what fit people your age and gender can do and set goals (long and short term) to meet those goals. Always be thinking a week - a month - 3 months and 12 months down the road. The goals keep me on track. Don't let goals be met without having new ones you are excited about. (5) Again, Right portion sizes are the key! It's hard to get the idea. Really, after 20 months I'm still having to accept that my old portion sizes and eating habits are lethal. I'm still learning healthy ways to think about food intake.

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Participate in an aerobic exercise. (Such as cycling or spinning) this type of work out utilizes your muscle while working your heart at the same time and burns a lot of calories in the beginning.

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The best way to lose fat is to fast on juices. when I want to lose unwanted fat, I fast on juices for a week or ten days. I don 't have enough time or space to tell you all about it, but it is great for your body. Your digestive system shuts down for a few days and you can drink as much fresh squeezed juice (fruits and veggies) as you want. It will be a drag the first day or two then you will have so much energy, your body will feed off of the stored fat in your body, works for me. In ten days you should lose about ten to fifteen pounds.

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The Shaklee's Cinch program contains Leucine which will help you lose fat while keeping your muscles. This is the healthy way to keep a balanced diet and see great inch loss. The diet is also kosher

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Run stairs. Go to bed hungry. Turn off that TV and the rented movies. Raise your arms in the air and say : I can move ! I can walk ! I can ride a bike ! I can lift a weight. I can do a pushup etc. Quit going out to eat. Throw away all the junk food ! Eat smart. And then quit worrying about losing muscle. Biggest joke on the planet is that oft repeated statement. You will lose muscle ! You can always work out and improve your fitness and gain muscle. It is the fat and the worthless expensive delicious food that we have become addicted to that is the key to our demise.

First answer by ID0000000000. Last edit by Ancel123. Contributor trust: 6 [recommend contributor]. Question popularity: 168 [recommend question]