Do a lot of cardio, treadmill/bike etc.. and lift small weights at higher reps. That doesn't build as much muscle, but it tones muscles better.

If you want to lose fat, you need to build muscle. Muscles burn fat for energy, the more muscle you have, the more energy you need therefore the more fat you burn.

 

 

 

Getting a fast motabolism helps you keep the weight off. The best way to do that is run. From the crap I used to eat, if I wasn't an athlete I would be fat by now. (all the training gave me a really fast matabolism)

 

If you're serious, you might want to invest in a heart rate moniter, as when it comes to losing weight and speeding up motabolism, keeping your heart rate at a certain speed is more important than running speed.

 

Have a look on the internet for a good heart rate to keep to. Age, weight, height are all important factors in determining how fast you should have your heart beating on a run.

 

 

 

You probably should not be giving advice. If you want to lose fat, building muscle is definitely the wrong thing to do. Bulking and cutting are the exact opposite.

 

 

 

Dont be surprised if you dont loose any weight at all. Muscle weighs more then fat, so make sure you dont become obsessed with looseing weight.

 

 

 

Ive also seen peopel suggesting to go every day, that is a bad idea. Your muscles need between 24-36 hours to recover between sessions. Working out every day on the same muscles wont do you any good.

 

 

 

If you do want to go every day then work out different muscles and make sure you ask for advice from the staff and listen to what your own body tells you, treat it as a long term thing. dont burn yourself out and get bored with it after a month or so and you will really start to enjoy it.

 

 

 

Wrong buddy. Go every single day, just work a different muscle. By the way, it takes much longer than 24-36 hours for your muscles to heal, try 72 at least. You don't need staff help either thats a load of bull. Personal trainers are a waste of time. Search around bodybuilding.com's forums and ask around there because they are the ones you should be seeking knowledge from.

Thanks for your input everyone. I have been doing Cardio everyday for an hour. I lift weights only about 3 times per week since I just want to keep them intact and just loose fat weight and not muscle weight.

You should listen to what timmay said then, what you're doing is cutting and what he said is exactly what someone cutting would do.

If you want to loose weight yet don't want to build too much muscle then i suggest:

 

 

 

10 minutes running - you want to be sweating by the end A LOT

 

 

 

 

 

Low weight high reps - ie a weight that you can do 20 reps of - i recommend bi-cep curling this will define/tone not build muscle

 

 

 

Machines - i'd recomned chest press, pec-fly and shoulder press, once again if you dont want to build muscle low weight high reps.

 

 

 

 

 

 

 

My workout at the moment (im building muscle but still saying toned - currently weigh 10 and half stone yet am slim build at age of 17, standing 6ft tall):

 

 

 

10 Minutes running - 9MPH for 10 minutes - started at 7MPH but keep upping as i find it easier

 

 

 

Bicep curl - 12.5KG set of 10

 

 

 

Pec-Fly - 85lbs - set of 10

 

 

 

Chest press - 80lbs - set of 10

 

 

 

Shoulder press - 40lbs - set of 10

 

 

 

50-100 sit ups - depending on if abs hurt from running or not

 

 

 

Then if dont feel ive done enough on arms i will do 2-3 sets of pull ups as they do my top two abs aswell as arms.

 

 

 

 

 

And last thing, best thing to do is go gym every other day, to rest muscles i tried to go everyday and if your going a GOOD routine you wont be able to as your muscles will want a rest.

Ross Enamait

 

 

 

he...is...the...man

 

 

 

sample of his training:

 

 

 

 

 

 

 

 

 

i recommend buying his book "Never Gymless"

 

 

 

he will answer ANY questions you have in email and responds within 24 hours..very reliable..cares about his customers/trainees

 

 

 

:)

killermenub

 

 

 

 

 

where r ur DLs and squats?? or ANY excercise for the back + legs?

 

 

 

10.5 stone= 66kg? looks like u have no muscle :D

 

im 17 too (18this year), except i weight 15kg more than u

 

bicep curl? 1 hand or with 2 hands? 12,5kg i hope its 1 hand :D

 

pec-fly, u do it with the machine? when it says 85lbs on the machine, it doesnt mean 85lbs.

 

 

 

chest press machine or dumbbells or barbell? if its dumbbells, thats good for ur size, otherwise =;

 

shoulder press, =;

 

 

 

and u say ur building muscle? how about u fix ur program and start eating like u should

killermenub

 

 

 

 

 

where r ur DLs and squats?? or ANY excercise for the back + legs?

 

 

 

10.5 stone= 66kg? looks like u have no muscle :D

 

im 17 too (18this year), except i weight 15kg more than u

 

bicep curl? 1 hand or with 2 hands? 12,5kg i hope its 1 hand :D

 

pec-fly, u do it with the machine? when it says 85lbs on the machine, it doesnt mean 85lbs.

 

 

 

chest press machine or dumbbells or barbell? if its dumbbells, thats good for ur size, otherwise =;

 

shoulder press, =;

 

 

 

and u say ur building muscle? how about u fix ur program and start eating like u should

 

 

 

For back i do an exercise which is kinda like a sit up but for the back with a weight, wasnt sure what it was called so didnt mention it.

 

 

 

I didnt say i have mass muscle if anything im average for my age, i don't want to be massive hense why im just 'toning,' yes thats one hand for 12,5kg >.> I know the machine isnt actually 85lbs due to how gravity works (or something like that) thats what the weight says though, so thats what i posted, my legs are already strong enough in my opion as ive played football, skateboarded and biked most of my life so i have very strong legs, can lift about 180lbs on the machine (once again i know this isnt actually 180lbs) and its the machine for chest press, yet i can chest press 15kg dumb bells which is just under 85lbs... thanks for your concern >.>

If you want to lose fat, you need to build muscle. Muscles burn fat for energy, the more muscle you have, the more energy you need therefore the more fat you burn.

 

 

 

Getting a fast motabolism helps you keep the weight off. The best way to do that is run. From the crap I used to eat, if I wasn't an athlete I would be fat by now. (all the training gave me a really fast matabolism)

 

If you're serious, you might want to invest in a heart rate moniter, as when it comes to losing weight and speeding up motabolism, keeping your heart rate at a certain speed is more important than running speed.

 

Have a look on the internet for a good heart rate to keep to. Age, weight, height are all important factors in determining how fast you should have your heart beating on a run.

 

 

 

You probably should not be giving advice. If you want to lose fat, building muscle is definitely the wrong thing to do. Bulking and cutting are the exact opposite.

 

 

 

Ok if I'm so wrong, please explain it to me. If muscle doesn't burn most of your stored energy, what does? And what do your muscles burn for energy instead?

Hmm calories maybe?

calories are stored as fat genius.

first ur body uses ATP, then Creatine phosphate, then glycogen, then Glucose, and then ur fat

Jaret read what i said before quoting. i said you can go every day as long as you work differen muscles....

 

 

 

As for the heart rate

 

 

 

What you should do is -

 

 

 

-220 (theoretical maximum)

 

-take away your age

 

- then work out 75 - 80% and try to heep it arround that range for 20 minutes or so

 

calories are stored as fat genius.

 

 

 

Calories are stored as energy, genius. Energy and fat are two different things.

 

 

 

 

 

 

 

 

 

And bob, I was only trying to point out that he should work out everyday, not trying to say that was wrong. I just sort of fit all the oppositions in the same paragraph.

... Calories are energy at first, if they are not burned up they are turned into fat. When needed, fat is burned as it is stored energy.

You never said that before...

 

 

 

I was trying to point out that you were wrong when you said you need muscles to burn fat because that is not true at all. To burn energy, you use it by exercising, not relying on unused muscle to burn it up.

Apparently going to the gym every day but working out different muscle parts helps or something. Don't really know, I could get cut and such, but I lack the desire to do so. Lazyness is appealing. I'm going to be so fat in/after college.

You never said that before...

 

I thaught It went without saying.

 

 

 

I was trying to point out that you were wrong when you said you need muscles to burn fat because that is not true at all. To burn energy, you use it by exercising, not relying on unused muscle to burn it up.

 

 

 

When you walk from your computer to grab a coke, muscles are being used. Like anything living, muscles require energy to function. Even when your're sleeping, a small amount of energy is being burned.

 

 

 

Now obviously running, doing arobics and weightlifting use your muscles more than walking a few meters. Therefore needing more energy.

 

 

 

Now, a rat eats much less than a dog does, correct? It needs less energy for that small mass to move around and do it's thing. Another example is that more energy is needed to move a tonne of rocks than one rock.

 

 

 

The same thing applies with muscles. The more muscle somebody has, the more muscle is needed to be moved around. (Just like the more rocks, the more energy is needed to move them) Therefore, more energy is needed to do it. Logical? Course it is.

 

 

 

Ok, so we have already established that once carbs are burned up, fat is burned as energy.

 

 

 

Therefore. The more muscle you have, logically, the more energy (fat) you burn.

 

 

 

BTW: by "more muscle" I am not referring to just bulk. Toned and bulked muscles both require more energy to function.