1. Focus on cardio exercises: Cardiovascular exercises like running, cycling, or swimming are great for burning calories and shedding excess weight without building too much muscle mass.
How to lose fat but not muscle?
Lose the fat, maintain the muscle: 4 ways to keep your strength while losing weight
- Pump it up. Regular physical activity helps get rid of fat.
- Boost your protein. A high-protein diet increases metabolism, reduces hunger and helps you retain more lean muscle mass.
- Take it slow.
- Vitamin D can help.
How to lose 20 pounds and gain muscle?
Fortunately, using a mix of proven strategies can simplify and expedite healthy weight loss at a steady rate.
- Is it possible to lose 20 pounds in 30 days?
- Count calories.
- Drink more water.
- Increase your protein intake.
- Reduce your refined carb consumption.
- Start lifting weights.
- Eat more fiber.
- Follow a sleep schedule.
What do you lose first muscle or fat?
But your body shouldn't naturally go for muscle first in weight loss—if you're doing it right. "In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume," Miranda-Comas says. "A person who is attempting to lose weight by not eating may lose weight in muscle first before fat."
How do I stop gaining muscle?
Consider these adjustments:
- Diet. Consume fewer calories and eat a lower percentage of foods that are high in proteins and carbohydrates.
- Weight training. If you're continuing to train with weights, use lighter weights and reduce weight training frequency to no more than 2 times per week to maintain tone.
- Cardio.
How do you lose fat but not muscle?
Lose the fat, maintain the muscle: 4 ways to keep your strength while losing weight
- Pump it up. Regular physical activity helps get rid of fat.
- Boost your protein. A high-protein diet increases metabolism, reduces hunger and helps you retain more lean muscle mass.
- Take it slow.
- Vitamin D can help.