how do I diet and exercise to lose muscle?!


Question: How do I diet and exercise to lose muscle?
3 years ago when I was in high school I was a state weight lifter but now that I'm out of that I feel that the extra muscle that is on my frame is just too much and unattractive and to add to that i have a bit of belly fat that I'm trying to lose as well. This is what I have been trying to do so far.
first off I'm 195 lbs and five foot eight (mostly muscle)
1. only eating 1000 calories a day mostly fruits and vegetables trying to avoid too much meat/protein
2. running a lot 30 miles or more in a week

3. working out with low weight and high reps

does that sound like a good plan to try to lose muscle and fat what else can I do to keep from becoming a beer belly hulk ?

Answers:

You'd doing everything right, but these are just suggestions.

But I think that you need to add more nuts and iron in your diet. 1000 calories is too little, you need at least 1300 a day even if you are trying to lose weight. Nuts have protein to help you for your cardio but not TOO much so you wont gain too much muscle. Have an egg for breakfast at least once a week to make up for protein too.

Also, don't do high reps just do medium-low because if you keep it toned then the muscles will come back. Wait until the muscles are the size you want, and then you can start to tone them.



You'll have to lose weight all over if you want to lose weight in your hips.
girl`s hips image by Dmitri MIkitenko from Fotolia.comWeight gain is always associated with accumulation of fats on different areas of the body. Some carry more fat on their upper limbs, while others have it on their belly. But for most people, especially women, areas of the thigh are a major source of fat accumulation, resulting in a body shaped like a pear -- wherein the upper half appears leaner than the lower half because of wide and bulky thighs.

Exercising for at least 30 minutes daily and eating a diet high in lean proteins, whole grains, fruits and vegetables and low in refined sugars and flour will help you to reach your weight loss goals. Keep in mind we do not have a way to target weight loss to a certain area (wouldn't that be grand!). If you lose weight in your thighs, you will likely lose weight all over. Use strength and toning to improve the size, shape and look of your thighs.
Difficulty: Moderate
Instructions
Things You'll Need:
Exercise bike
Jumping rope
Dumbbells
Smith machine
Barbell
Hamstring machine
1
Watch what you eat. Add more protein and fiber to your diet. Fiber keeps your body lean and healthy, while protein helps to boost the effects of your exercise.

2
Jump rope three to four times per week. This is a good thigh exercise and is an excellent warm-up or cool-down routine. Start by turning the rope forward and alternately jump your legs using the jogging pace. Slightly bend your knees to keep the impact low as you jump, and keep your back straight during the entire procedure. You can increase the difficulty by jumping both legs at the same time instead of doing the jogging pace or step.

3
Ride an exercise bike, swim, jog or go on a brisk walk. These are excellent aerobic exercises that trim your thighs and your whole body. For an effective hit on your thighs, try to stand up instead of sitting down in an exercise bike and pedal as fast as you can. For swimming, paddle your legs more as you go over with your strokes, especially when you're doing the back stroke. Jog three to four times a week. You can incorporate it with brisk walking if you choose to. Begin by jogging at a comfortable pace for about 30 seconds and then brisk walk until you have enough energy to jog again. Execute this alternating jog and walk cycle for 25 to 30 minutes, three times per week.

4
Execute squats three times per week. Start by having your own body weight as a resistance for the first three weeks of your squat routine. Stand upright with your feet shoulder-width apart. Inhale as you lower yourself to a squat -- bend your knees, keeping your knees from extending past your toes, until your thighs are parallel to the ground. Exhale as you go back to standing position. Make sure to keep your back straight during execution. Do this procedure in three sets of 10 repetitions. Gradually increase your resistance after the first three weeks by performing it with dumbbells in both hands. As you improve, work your way up to using a Smith machine or barbell.

5
Perform some dumbbell lunges. Begin by standing upright, feet shoulder-width apart, with dumbbells in both hands. Relax your arms and shoulders to allow the dumbbells to hang down at your sides. Step your right leg forward as far as you can, while you keep your left leg in place. As your right foot lands in front of you, bend both your knees to lower your body. Then step your right foot back to starting position. Now step forward using your left leg. Repeat the right and left alternating lunge 10 to 15 times. When you flex both your knees, make sure that the knee of your front leg (the one stepping forward) is not flexed beyond your front toes. Make sure your back leg (the one in place) does not touch the floor as you flex



You're doing everything right in terms of exercise.

However, your diet seems to be a little unrealistic. The first thing you should know is that diets don't work. Your body must become accustomed to consuming the foods that you will be eating on a regular basic off your diet, so you need to bring in the foods you will usually eat on a regular basis. So you should bring lean meats into your eating habits, like chicken, fish, and turkey. Another thing you need to do is to eat fiber, like whole grain bread, beans, nuts, and of course fruits and vegetables. Adding low or no fat dairy would be a good idea as well. 1000 calories isn't enough for your body to perform and work out, and your metabolism will actually slow down because your body doesn't have enough calories and nutrients to keep it going at the right pace. I recommend you eat around 1700-1800 calories a day with all the foods I listed above. That will keep your metabolism fast and will help you lose weight faster. When you eat these foods on a regular basis instead of just eating fruits and veggies on a "diet", you will be able to lose and keep the weight off, which is the most important part of the weight loss process.

I hope this helped and good luck on turning your body from beer belly hulk to beach-body stud! haha




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