Burn fat without burning muscle?!


Question: Burn fat without burning muscle?
I am 25 and started working out since I was 18. I do mostly weight training. I am 5 10 in height and came to weigh 170 lbs with 15-17 percent body fat. I want to get down to around 160 so i can fall under 10 percent body fat but I am really afraid I will lose muscle since it took me so long to gain this weight in muscle. I know all about the diet. Eating more protein and less carbs and fat. Leaving that aside people say that you cant run more than 30 mins if not you will burn muscle. I am thinking of starting to do interval training for those 30 mins but I still think its to little of a time to workout. I also heard working out before you eat in the morning is good because you burn all fat that is already in your body instead of just burning food you already ate. Does that mean that when you run you burn fat calories that you just ate and then start burning fat from your body? Bottom line is that I want to know how to get to burn all fat without having to lose muscle. Anyone has any pointers from past experience I would really appreciate it.

Answers:

id recomended this.... for the first 2-3 weeks u need to burn body fat.... so try going for runs for 30 mins a session first thing in the morining.... that way the body feeds of body fat for energy....
and take more protein after

after the 2-3 weeks.... after your workout with weights... do cardio for 15 mins.... u burnt through your intial carbs, glycogen through lifting weights.... so u only need a touch of cardio after..
make sure after your workouts... have extra glutamine and whey protein to preserve muscle

cardio burns carbs the first 10- 20 mins.. after that time 30-40 u burn fat... but u will not need extended cardio



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You will lose a bit of muscle. The goal here is to minimize it. There's a heart rate target that you should hit that is known as the "fat burning zone". Off the top of my head, I can't remember what it is.
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