Go Back   Cosplay.com > Cosplay Chat > Fitness

Reply
Thread Tools Rate Thread
Unread 10-12-2013, 09:52 PM   #1
Ev231
Confused Otaku
 
Ev231's Avatar
 
Join Date: Jul 2013
Posts: 12
Burn fat but not gain muscle?

So, I need to lose weight and burn fat ( mostly in my legs, arms and stomach.)

What are some simple /easy exercises that will burn fat but not gain muscle in these areas?

Thank you!
__________________
Cons I go to :
A-Kon
AnimeFest
Possibly Comic Con Dallas?
And more in the future maybe!
Cosplays-
Japan from Hetalia 100% done!
Yuki from The Melancholy of Haruhi Suzumiya 10% done
Check out my Deviant Art @ ev231.deviantart.com !
Ev231 is offline   Reply With Quote
 
Unread 10-12-2013, 09:57 PM   #2
Drazhar
Registered User
 
Drazhar's Avatar
 
Join Date: Dec 2008
Posts: 383
First: you can't spot reduce
Second: muscle burns fat
Third: muscle takes up much less space than fat

With all that in mind, you need to raise your heart rate to burn fat, you need to use the muscles to gain muscle. Try swimming?
Drazhar is offline   Reply With Quote
Unread 10-12-2013, 09:59 PM   #3
Ilafatyu
That guy
 
Ilafatyu's Avatar
 
Join Date: Aug 2008
Posts: 3,173
It's true. If you gain muscle, it takes up more energy even when you're not exercising. Having muscle burns fat, and muscle is higher density than fat. If you lose weight without gaining muscle, you won't be toned and still look round anyway.

Swimming is a great exercise, I've heard that it works major muscles pretty much evenly so you don't have any large calves or whatever. Not positive. Can't hurt to try.
__________________

facebook // dA
Want to help create a US anime convention map?
PM me your local conventions to add to the map

COSPLAYS IN PROGRESS
Lie Ren (RWBY) - 3%
Connie (SnK) - 1%
Ilafatyu is offline   Reply With Quote
Unread 10-13-2013, 08:33 AM   #4
lemuries
Registered User
 
lemuries's Avatar
 
Join Date: Sep 2013
Posts: 737
Reducing fat but not gaining muscle usually results in a "skinny fat" look (not very pretty). It is done by reducing how much you eat without adding any exercise.

If you want to lose fat in a part of your body, you have to reduce how much total fat you carry on your body. Like Drazhar said, claims that a particular exercise will spot-reduce have been disproven.

Building a little more muscle will not suddenly turn you into a bodybuilder body type, so don't be afraid of what you'll look like if you add more exercise to your life.
lemuries is offline   Reply With Quote
Unread 10-14-2013, 04:21 AM   #5
Bovice
Registered User
 
Bovice's Avatar
 
Join Date: Apr 2013
Posts: 289
Everyone else pretty much nailed it. There's no reason to be afraid of adding muscle, and the combination of cardio and lifting is going to burn a much greater amount of fat than just cardio alone.


With that said, incorporating both types of exercise will get you to a better destination more quickly
Bovice is offline   Reply With Quote
Unread 10-15-2013, 03:00 PM   #6
Antifreeze
Registered User
 
Join Date: May 2013
Posts: 167
Why would you not want to add muscle? To perpetuate some kind of sterotype that being weak is a good thing? The truth of the matter is that working out will build muscle no matter what you do. However, what exercise you do determines what kind of muscle you build.

In your case becoming a cardio junkie would be the best route. You rarely see any long distance runner who has a lot of muscle on their body. Most runners are very skinny and very small. This is because the act of cardio actually burns muscle when the body doesn't have the energy to burn fat for energy.

However, like everyone else has said, muscle is small and hard to build. Any man or woman you see out there with a lot of muscle has spent decades putting that muscle on. Plus having more muscle means you burn more calories which means that it is easier to keep the weight off. I will also add the strong people are more useful. Everyone wants a friend or two who can lift heavy stuff on his or her own :P >.> it is annoying that is why I charge cash.
Antifreeze is offline   Reply With Quote
Unread 10-15-2013, 11:13 PM   #7
ITNerd2005
Registered User
 
Join Date: Oct 2013
Posts: 12
Cardio, run, jog, stay active!

Last edited by ITNerd2005 : 10-15-2013 at 11:17 PM. Reason: fix
ITNerd2005 is offline   Reply With Quote
Unread 10-16-2013, 10:35 AM   #8
konekoanni
 
konekoanni's Avatar
 
Join Date: Mar 2013
Posts: 449
If you're dead-set on the skinny-fat look (which I completely understand, some people find it attractive!) then your best bet is going to be moderate cardio and lowering calorie intake.

Just reducing calories will work, but it's good for your body to have some activity, and things like jogging, elliptical, and stationary bike will help you lose the fat/weight.

Honestly, though, the most important thing is going to be DIET. Exercise is great, but if you're consistently overeating, then even jogging every day won't help. Find out what your TDEE is, and eat 300-500 calories less than that per day until you reach your goal weight. Eat clean if possible, but just eating less is a great start.
__________________

Kiryuin Satsuki [Kill la Kill] 100% - AX 2014
Classic Sailor Uranus [Sailor Moon S] 100% - AX 2014
Nuriko [Fushigi Yuugi] 35% - AX 2014
Super Sailor Uranus [Sailor Moon SuperS] 60% - PMX 2014

ACP | blog | facebook | deviantART | tumblr | worldcosplay
konekoanni is offline   Reply With Quote
Unread 10-16-2013, 10:40 AM   #9
laughingdeath
sexier than you
 
laughingdeath's Avatar
 
Join Date: Jul 2009
Posts: 368
P.S. Easy exercise isn't exercise.
__________________
Upcoming Con: Anime Boston 2014
Planned/Future cosplays:
Sakura - Cardcaptors
Roxas - Kingdom Hearts 2
Cloud - Final Fantasy 7: Advent Children
laughingdeath is offline   Reply With Quote
Unread 10-16-2013, 02:56 PM   #10
ty520
Registered User
 
Join Date: Oct 2013
Posts: 56
It is actually very difficult to increase muscle mass AND burn fat simultaneously because gaining muscle mass requires surplus calories. So there won't be any worries there.

If burning fat is your primary goal, cardio is the way to go. I suggest swimming and cycling for burning the most calories with minimal harmful impact on joints and bones; you should exercise 45 minutes to an hour every other day, and you should aim to keep your heart rate at 70-80% above your resting heart rate for the entire period.

Second is adjusting calorie intake: You should first calculate your Basal Metabolic Rate (BMR) - see here: http://www.myfitnesspal.com/tools/bmr-calculator

Then, you need to approximate how many calories you burn each day during exercise by determining your Exercise Activity Thermogenesis (EAT)

EAT is the caloric output used during exercise activities

Use this exercise calorie counter to estimate how many calories you burn during a particular activity:

http://www.webmd.com/diet/healthtool...alorie-counter

d) Finally, Determine the Thermic Effect of Food (TEF)

TEF is how many calories your body burns to process food

On average, 15% of your caloric intake will be required to process food (as low as 5% for hi-carb diets, and as high as 25% for hi-protein diets)

Therefore, the calories you require to maintain your current body composition is BMR + EAT + TEF (approximate calculation).

To burn fat, you should reduce your caloric intake by 15%; safe weight loss should be about 1-2 pounds per week - adjust your caloric intake by +/- 5% after observing progress for a week.

Finally, adjust your macros; macros are the major nutrients you are taking in: proteins, fats, and carbs. I suggest you shoot for at least 1 gram of protein per pound body weight, and .4 grams fat per pound body weight - the rest can be a combination of carbs,fats and proteins; carbs and proteins are 4 calories per gram, and fat is 9 calories per gram; divide your calorie intake by these numbers to figure out how much you should be consuming.

Yuo can use a free website like FitDay.com to log your foods and see how many calories and macros you are eating, and make adjustments as you go.
ty520 is offline   Reply With Quote
Unread 10-16-2013, 08:30 PM   #11
Bovice
Registered User
 
Bovice's Avatar
 
Join Date: Apr 2013
Posts: 289
Quote:
It is actually very difficult to increase muscle mass AND burn fat simultaneously because gaining muscle mass requires surplus calories. So there won't be any worries there.
Really only applies if you've been lifting for a period of time.

Newbie gains stomp that in general though
Bovice is offline   Reply With Quote
Unread 10-19-2013, 08:00 PM   #12
alpha_helix
beer + costumes
 
alpha_helix's Avatar
 
Join Date: Jan 2009
Posts: 2,092
Quote:
Originally Posted by ty520 View Post
Second is adjusting calorie intake: You should first calculate your Basal Metabolic Rate (BMR) - see here: http://www.myfitnesspal.com/tools/bmr-calculator
While most of your post is sound advice, I think online BMR calculators are a load of BS. They can't adjust for body composition and genetics, which is going to be a HUGE factor. Maybe this is useful as a loose guideline for someone who's just getting fitness and weight loss and has no idea where to start, but it's about as useful as BMI. Spoiler alert: BMI is useless too.

Anyway, the other posters hit the nail on the head, but I have one thing to add. If the twig thin look is what you're set on (and I hope it's not, I hope you just have a misunderstanding of what gaining muscle looks like), I don't think you need to completely forgo strength training. I heard from a ballet teacher (not mine, but still one whose judgement and knowledge I trust) that the way to gain strength and tone without bulk is to STREEEEEETCH. Not just after you warmed up, not just at the end of exercising, but whatever you did, pause and immediately stretch out whatever you just worked. Make the muscles long as well as strong.
__________________
Next Con: Dragon Con
Finished costumes: Luthien (The Silmarilion), Joffrey Baratheon (Game of Thrones) Lady Loki (Thor comics), Tevinter noble (Dragon Age: World of Thedas)
In Progress: The Bitch (genderbent Hound, Game of Thrones)
youtube channel! Facebook Page
alpha_helix is offline   Reply With Quote
Unread 10-30-2013, 02:32 PM   #13
ty520
Registered User
 
Join Date: Oct 2013
Posts: 56
Yes, BMI is useless, but the Basal Metabolic Rate calculations are the closest thing the average person has access to - only professional athletes have access to the professional equipment for precision calculations.

The most accurate BMR calculation is the Katch McCardle System, but it requires more accurate knowledge of your body composition. Alternatively, you could use the other BMR formulas and just take an average to make things a little easier.



Quote:
Originally Posted by alpha_helix View Post
While most of your post is sound advice, I think online BMR calculators are a load of BS. They can't adjust for body composition and genetics, which is going to be a HUGE factor. Maybe this is useful as a loose guideline for someone who's just getting fitness and weight loss and has no idea where to start, but it's about as useful as BMI. Spoiler alert: BMI is useless too.

Anyway, the other posters hit the nail on the head, but I have one thing to add. If the twig thin look is what you're set on (and I hope it's not, I hope you just have a misunderstanding of what gaining muscle looks like), I don't think you need to completely forgo strength training. I heard from a ballet teacher (not mine, but still one whose judgement and knowledge I trust) that the way to gain strength and tone without bulk is to STREEEEEETCH. Not just after you warmed up, not just at the end of exercising, but whatever you did, pause and immediately stretch out whatever you just worked. Make the muscles long as well as strong.
ty520 is offline   Reply With Quote
Unread 11-05-2013, 09:24 PM   #14
ArtsyFartsy
Breeder of the Domokuns
 
ArtsyFartsy's Avatar
 
Join Date: Nov 2006
Posts: 250
Anything cardiovascular. So things like swimming, cycling, and my favorite: running.

HOWEVER just a warning that all cardio and no muscle toning will actually cause your muscles to atrophy! You must include at least some muscle building exercise to prevent this!

I recommend: 65% cardio to 35% muscle building roughly. Those percentages can fluctuate depending on your body and situation though.

I'm taking up running myself, and to prevent my muscles from disappearing too I'm also doing Yoga and Tai Chi with wrist and ankle weights.
__________________
"Imagination is the Preview of Life's Coming Attractions"
~ Albert Einstein
ArtsyFartsy is offline   Reply With Quote
Reply


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Rate This Thread
Rate This Thread:

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -5. The time now is 02:17 PM.


Copyright 2002-2013 Cosplay.com, LLC. All Rights Reserved.
All comments and posts in our forums are the opinion of the respective poster.