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Questions and answers about sports

What kind of exercises can one do to just lose weight but not gain muscles?

4 min read

Asked by: Jason Raj

To lose fat without gaining muscle requires you to stick to mostly cardio workouts and stay away from strength training exercises. A healthy calorie deficit diet is also essential.


  • Jump rope.
  • Cycling.
  • Swimming.
  • Boxing.
  • Rowing.

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

Alternate High- and Low-Intensity Days and Fuel Accordingly

  1. On high-intensity days, acquire or preserve muscle by eating more and including carbohydrates.
  2. On low-intensity days, burn fat without losing muscle by truly keeping the workout intensity low and by avoiding carbohydrates, especially simple carbs.

Can you lose weight but not muscle?

Since you are in a calorie deficit, your body will lose weight, however if you are in a calorie deficit and lift weights, you will lose more fat and lose less muscle due to the established effects of weight training on muscle tissue.

How can I lose weight without gaining muscle and lifting weights?

12 Ways to Build Muscle WITHOUT Lifting Weights

  1. Bodyweight Exercises. Push Ups and Pull Ups. Squats. Dips. Sit Ups and Crunches.
  2. Electrical Muscle Stimulation (EMS)
  3. Swimming.
  4. Yoga.
  5. Eat More Protein.
  6. Resistance Training.
  7. Suspension Training.
  8. Running.

How can I train without gaining muscle?

One is to limit your caloric intake. If you don't eat as much calories in you will not gain the weight that you might normally gain if you had eaten bigger meals.

How fast can you lose fat without losing muscle?

That said, there is a limit to how fast you can lose fat without losing muscle. Other researchers have suggested that the maximum weekly rate of weight loss should be 0.5 to 1% of body weight per week, which is about how fast these athletes lost weight.

How can I lose weight in my legs without gaining muscle?

Perform cardiovascular exercises to lose thigh fat without gaining muscle. Choose a form that involves the thighs, such as running, indoor cycling, elliptical training, stair-climbing or versa climbing. The Physical Activity Guidelines for Americans recommends 150 to 300 minutes per week of moderately-intense cardio.

How do I know if I’m losing fat or muscle?

Your body fat percentage isn’t budging.

If you’re losing weight but your body fat percentage is staying the same, it’s probably a sign you’re losing muscle. “Your body won’t shape the way you want. You’ll notice shrinking circumferences, but the pinch-able fat is the same,” says Dr.

Which burns first fat or muscle?

Your muscles first burn through stored glycogen for energy. “After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,” says Dr. Burguera.

How can you tell if your losing body fat?

10 signs you’re losing weight

  1. You’re not hungry all the time. …
  2. Your sense of well-being improves. …
  3. Your clothes fit differently. …
  4. You’re noticing some muscle definition. …
  5. Your body measurements are changing. …
  6. Your chronic pain improves. …
  7. You’re going to the bathroom more — or less — frequently. …
  8. Your blood pressure is coming down.

Why is my muscle mass going down as I lose weight?

If you don’t eat enough carbohydrates – e.g., whole grains, fruit, starchy vegetables – you’ll sacrifice muscle as you lose weight. And you’ll feel weaker, too. Carbohydrates fuel your muscles to do the work (e.g., resistance training) that stimulates them to get bigger.

Where do u lose fat first?

Generally weight loss is most noticeable early on in areas where there is little fat, such as the clavicles. Women tend to lose weight all over, and experience fat loss first in their belly, breasts, and arms. Generally the last area they lose weight is from their lower body (hips and thighs).

Does walking reduce muscle?

Walking has clear benefits on keeping our bodies functioning as we get older, improving cardiovascular health, helping lose fat mass and maintain muscle mass, and helping to maintain bone density as well. And these benefits are true for people of all ages.