I want to trim down (lose fat) while adding muscle. Any suggestions?
138717
The best way to lose weight is simply to elevate your heart rate at least 30 minutes a day. You dont even have to exercise for a long time. You dont have to job, jump, or do stairs. Just do anything that raises your heart rate pretty high for a few minutes, and your heart will continue to pump fast and burn calories. Instead of eating a few big meals a day, eat many small meals.\nMake realistic goals like 5 pounds a month and stick to a routine. Have confidence in yourself and dont obsess by looking in the mirror everyday. It will happen, just have patience :)\nI made a site to check BMI and calories burned per day. It's not all that great but I spent a lot of time adding quality links to the further links section.\nhttp://www.jimmyr.com/lose_weight.php
1002478
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:\n\n*1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.\n\n*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. \n\nAvoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water. \n\nDo not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d\n\n*3) Exercise on most days by doing cardiovascular training and/or resistance training activities. \n\nRead a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.\n\nA good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”. \n\n*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. \n\n*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com\n\nLook at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.\n\n*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
795628
cut your cabs and exercise exercise is the only way that u'll lose fat also do some light weights to tone up
26381
It wasn't quick to put on fat and it won't be quick to lose it.  It's best to lose 1 - 2 pounds per week.  To lose weight, cut back calories and exercise.  Do both cardio exercise to burn calories and weight training / resistance training to build muscle.  Muscle burns fat even when you aren't doing anything, so you want muscle.\n\nA simple cardio workout is walking or running.  You don't need any special equipment except for a good pair of sneakers.  If you haven't run before, start with walking, and progress slowly with running intervals until you can run for 30 minutes straight.\n\nA simple resistance workout can include pushups, tricep dips, crunches, squats, and lunges.  If you have or buy dumbells, you can also do bicep curls, chest presses, rowing, etc.
1166827
it's hard to cut while you bulk\n\nbut if you want to--try doing some light intensity cardio\nsuch as walkin up an incline--to keep your heart rate in the 120s-130s--this will primarily burn fat\nwhereas if you are cardio training--you would want your heart rate to be in the 150-160s range. (that also kills a lot of muscle)
754705
you need to decide what you want - effective or easy.  \n\nI hate to tell you but just doing ab exercises are not going to make the fat go away.  You must lose the weight with cardio.  All te crunces, situps, etc will do it build muscle, but you will never see it if there is a layer of fat.
722442
You don't get to choose where you lose fat.  You can only appear to be less fat by adding muscle to a certain area. \n\nThe best way to lose fat is to change your diet and education.  Nutrition plays a much more important role in fat/weight management then exercise does.  Both are important, but nutrition is paramount.  \n\nI would suggest this article from the MensHealth forums (although all of the information also applies to women): http://forums.menshealth.com/eve/forums/a/tpc/f/295109121/m/474106321/r/474106321#474106321
514870
My suggestion, in order to do this the healthy way is increase your protien and carb intake a little bit and do some light weight training. Muscle will fill you out without getting you fat anf the extra small amount of protien and carbs will help reinforce that. Start small with the weights so you don't injure yourself and do 20-30 minutes 2-3 times a week. I hope this helps.
299135
Cadio is critical in weight reduction-along with proper diet and PLENTY of water. I would eliminate sodas-even diet sodas.  Another necessary element is weights-it doesn't have to be excessive. Just a light weight regimen would help tone or maybe even build a little muscle-which helps burn the fat.
1131341
Do cardiovascular work and weight training for all of your muscles.  You can't just work on one group to lose weight, because you can't spot reduce fat (i.e. if you work on your abs, you won't necessarily lose fat on your abs).  However, you do gain muscle on one area by working on it.  This tones your muscles and makes you look leaner.  I suggest doing light weight training every other day (e.g. tricep extensions, bicep curls, chest work, back work, shoulder work, etc.).  Then on the other day, do cardiovascular work, like a light 30-minute jog.  This will further help reduce the fat on your body.\n\nMost importantly, eat nutritious, healthy foods.  Some of the fat that you lose does come from weight training and cardio work, but most comes from eating right.
156165
Exercise!  Cardio exercise like walking, running, swimming, etc and also weight training.  Muscle will help you burn fat even when you are doing nothing.  Especially if you have been dieting without exercising, weight training is really key for losing weight.
1045477
Hello there,\n\nIt's hard to say with such limited information exactly what you should do but some basics for you...\n\nStick to a good workout routine to continue building muscle mass, (If what you are doing has been working for you, stick with it)  and add in some cardiovascular exercise (treadmill, stepper, stationary bike, etc.) to that routine which will help you burn off unwanted bodyfat while still building muscle.  Keep in mind that the best way to burn bodyfat is to combine good nutrition with cardiovascular exercise.  You can do abdominal exercises with your regular lifting routine to help develop your abdominals as well, however, all the abdominal exercises in the world will not help define your abs unless you diet properly. You can have a great six pack underneath that belly fat, but you won't be able to see it.  Abdominal definition comes from good dieting, not from doing thousands of crunches.\n\nBasically, stick to your workout routine, and keep it fresh by switching up exercises every so often. That will also help you to keep making gains.  Use only as heavy of a weight as you can handle with GOOD QUALITY REPETITIONS and take a look at your diet to see if there is anything bad that you can cut out of it to help get your abdominals more defined.  Go with several small meals a day rather than one or two big ones and keep to good quality protein sources (eggs, fish, lean beef, etc.) and good quality carbohydrates (vegetables, oatmeal, etc.) and that should get you on your way.   I know this is pretty general, but I hope it helped.\n\n-nikemand
761329
I would bulk right now and then cut.  Especially since it's winter and you can cover up any fat gain with heavy winter clothes.  Then start cutting in February about a month or two before spring starts.  You should be able to gain about 10-15 pounds of muscle in that time if you're dedicated to it.  Make sure you're taking in enough calories to bulk and that your calories are not just junk food.  Here is a great site with a ton of information and forums with people who are very experienced with lifting:\n\nwww.wannabebig.com\n\nCheck it out.  Good luck with the bulk!
679066
You need to lose weight, but that will probably be the last place to lose it.  You can do crunches to firm up the muscles below the fat.
780616
Hi,   Do you want to lose weight & tone up, or build strength & muscle mass?  I can help you. I am a personal trainer and a bodybuilder with 25 years experience.   Please contact me at dcprice1@shaw.ca  Thanks.\n\nneXgen bodysculpting
1165206
What I've done is cut out soda and junk food.  I'm also doing an excercise program called Turbo Jam program and I LOVE it!  It's a combination of cardio, kickboxing, and dance plus it's got some modern day music to exercise to.  \nThe hardest part about losing weight is getting started.  Best of luck to you! :)
894250
None.\n\nYou need to lower your bodyfat levels.\n\nTo do this you need to burn more calories than you consume.\n\nThis can be achieved through a combination of calorie counting and exercise.