i want to lose weight and put on muscle how do think i should do it?
371790
eat less, exercise more
761638
You need to do weight training to put on weight. The food is minimal. You will not find a food that will make you build muscle on its own. believe me I'm skinny too. I've just put on 10 pounds from weight training. But u gotta got like 5 times a week and train hard and keep at it. Its worth it.
836247
I say, go ahead and lose the weight, but I'd pay more attention to your measurements and overall fitness, as opposed to simply the numbers on the scale. Muscle weighs more than fat, so your  weight on the scale may not change very much, but when you start to lose fat, and gain muscle, you'll notice it in how your clothes fit.\n\nAt the very least, you'll get into a great habit of exercising on a regular basis, and that can only help as you age. A host of problems later on in life, can be avoided by proper diet and being fit.\n\nI've heard it does get harder to lose the weight, and extra fat, after about 50 yo.\n\n(and, by the way, I don't mean to be picky, but "loose" is the opposite of "tight". "Lose" is the opposite of "gain" or "win". In this case, you want to "lose weight".)\n\nHave Fun!
767838
It doesn't sound like you are unhealthy but if you want to lose a few pounds then you need to be working out. The best way to lose weight is to cut back on sugars and unecessary fats like potato chips and thignso fthat nature. Eat 3 balanced meals a day and work out every day for at least 30 minutes. Do cardio (running, jumping, anything to get your heart rate up) and weight training (you can use soup cans to tone your arms and your own weight to tone your legs), and finish by stretching. This lengthens your muscles and helps tone them. And you may not lose a lot of weight, but you will notice thaty ou body becomes stonger and more toned.
667060
if you want to lose weight, do it the right way!\n\nGet yourself a proper diet, go out and find a gym or sports activity you can join, and make it a part of your routine life.. just like coffee breaks and watching TV. This way youll avoid many side effects, plus the personal satsifaction of achieving a personal goal through hard work which I think you will cherish more.\n\nExcercise dont have to be tough, and diets dont have to be extreme.. just look it up and do it the right way.. find out what suits you best and start immediately, theres no better time!
963506
3 pounds a week is not too bad.  It depends on how much you weigh and how much you want to weigh.  Also daily you should be eating at least 1600 calories if you're female and about 2500 if male through at least 5 meals in the day.\n\nIf you find you are losing too much weight switch one of your cardio days out to be a weight day and that will help you build muscle.\n\nAs long as you are eating properly and enjoying your exercise you can't go wrong.  Your body won't let you get too thin through exercise, it will just demand more food if you get to that stage.  Don't overdo it and cause yourself injury though... Have at least 2 days off a week.. That means NO exercise at all, not just "light" exercise.  Your body needs time to recover.
486350
Hello, here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Only the size of your fist, carbs in one and protien in the other. exercise every day, Monday cardo, tues upper body, wed cardo, thurs lower body, fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt freak out. if you stilck with this you will have a great body. also drink aleast 8oz of water daily!
602000
try to add weight the right way, exercise, muscle weighs more than fat. add your weight at a slow pace with exercise and adding a high protein diet to your program. how far are you from your desired weight?
945030
If you lose weight they should go a little smaller, but you need to exercise the muscle, so i would use free weights, and push ups will help, you dont have to do these like men do, if you stand in front of a wall about 2 ft away place your hands on the wall and push away and to the wall, i did this for a long time and it does work!
554142
Its easy, follow a nice meal plan, do cardio, maybe some weights.\n\nLifting heavy is what gives you mass, if you lift to burn calories, but not gain muscle mass you will be fine.\n\nI wrote a book explaining how to lose 20lbs in 30 days. It may be of good use to you\ncheck it out or email me for ?'s\nemail matt@realfitnessresults.com
586464
Well why don't you ask your b/f to help you out. If not  you need to do weightlifting, not just exercises. That way you will create muscle and not just lose weight. And it is a good idea to either do upper body or lower body on diffrent days that way your whole body isnt sore and you actually work out more body parts that way because you will work out for the same amount of time except only on one half of your body instead of both. AND EAT RIGHT TOO. Push your slef but not too hard. You want to be a little sore. Hope that helps
1075956
if you want to build muscle then eat then exercize.  If you want to tone muscle then exercize then eat.
1079184
That is a push but- get up in the a.m. and walk for 1hr. or you could interval train hard 20 Min's. Drink water and go to the bath room before you start in the morning, Do not eat before you work out (walk) in the morning. Come home and clean up and go to work.  Eat 200 cals. 6x a day. Walk at night, again after work. you can do light whole body weighting training. But if you are trying to change what you look like, Do a up body, lower body 6 days. rest the other. Drink a gallon on water a day cut all soda and drinking out. WRITE DOWN WHAT YOU DO- you can change how you look and not lose any lb's. And look great. Go for it. Don't kill yourself. (TWO LB'S A WEEK IS GOOD.)
509171
Lean muscle mass is not only healthy it is very attractive!!\n\nUse you bodyfat or skin fold score as a guide to where you should be - below 24% is healthy for a female  and around 18% elite.\n\nIf you feel you are too bulky looking instead of thinking of losing your valuable lean muscle just think a little instead on how you shape it.  Ease back on the weights and instead use the same time to add in a little higher endurance work - more time on cycle, treadmill or rower working at a level that has your heart rate around 135-145 bpm and with your weights lower weight used a little and add more reps - say 15-25 reps per set.  This will shape up the muscle mass you have - be proud of your wonderful atheltic build - it will serve you a lifetine of good health if you respect it.
202834
i guarantee you it is muscle...muscle is heavier than fat for one.  It also depends on what type of exercises u do.  Brisk walking is the best way to lose weight for one.  But u really dont seem to have a weight problem.  A person of your height and weight doesnt really seem to be bad.  \n\nCut out too many carbohydrates...eat more salad vegetables, fish and lean meat.  Dont drink alcohol and if u like softdrink drink diet ones.  And if u like snacks try to find lighter or less fat options.\n\nHope that helps
208066
Yes, weight training. Muscle is much heavier than fat and it looks better, also you will loose fat much more rapidly than muscle. So i suggest increasing your GOOD calorie count, carbohydrates and fats and get some form of good Whey Protien then hit the gym. \n\nTo get results i suggest not to mess around. Hire a fitness trainer for maybe three months so he or she can at least teach you the correct way to eat and workout in order to gain muscle.\n\nPS just keep at it and you will gain the weight you want so badly just do not look for anything overnight but it will come.
812611
If you want to lose muscle mass, take in less calories. The human body hasn't evolved much since the cave man days, when you didn't know when your next meal was going to come. So, the body prefers to break down muscle for energy over fat (since fat is looked at as the bodies last resource for energy) when you are in a prolonged negative calorie balance. Don't starve yourself though, that can kick your body into "starvation mode" which can cause problems. \n\nYou didn't state your gender, age or current weight. It would help to know that information to determine how many calories you should take in daily. But, if you're maintaining your current weight now with the diet you eat, reduce it by 300-500 calories a day. As long as you maintain your current activity level, you should drop about 1 pound a week, some of which would be by way of breaking down muscle.\n\nAlso, the obvious ... don't lift weights for exercise. Stick with cardio exercises to get your exercise. \n\nHope this helps.