The #1 reason most people start an exercise program is to lose weight which unfortunately most times overlooks the other benefits of exercising. If you’ve ever began an exercise program to lose weight and after the initial couple of weeks progress stalled it’s because you’re not eating enough calories to lose weight.
If you don’t give your body a reason to hold on to your muscle, it’s going to break it down and use it for energy. Carbohydrates are stored in the muscle as glycogen where it can readily be broken down at the muscle for energy through two different pathways: aerobically and anaerobically. Subscribe to my NewsletterEnter your email address below to receive updates each time we publish new content. When there is a clearer understanding of the truth from the hype, a whole new perspective on life and exercise can be realized.  I will teach you and show you the way. Breasts are made up mostly of adipose tissue, and the amount of fat you have on your body affects the size of your boobs. Increase the size of your pectoral muscles, the muscles underlying your breast tissue, with heavy weights and low-repetition strength training.
Before we delve into the question of the week, if you have a question you would like answered, please head over to our facebook page and post it. You have to sacrifice your time; allocating blocks of time for working out, logging meals, reading labels instead of just throwing any old thing in your cart, etc. And another big thing you may have to sacrifice in your quest for sleek thighs, especially if you are pear shaped, apple shaped or hourglass shaped, is your breast size.
If you naturally have a bigger bust and smaller lower body, as you lose weight your body will generally retain that proportion. Thus another sacrifice for sexy, thin legs is that you may have to give up your full, glorious rack!
Sorry, I don’t really use Facebook, so I hope it’s acceptable to ask a question here!
Hi Colleen, Yes, I do believe the strategy in part 4, page 88 (in ebook format, not print) would help you achieve this. I am 44 yrs old 5'4 170 lbs I would love to lose 25 lbs or even 20lbs and lose my baby pooch from 9+ yrs ago.
HeatherI think it's very possible to be actually eating a VLC diet and not lose weight quickly. If the reason is in fact your calorie intake, make sure you count every snack and liquid you drink.
LanaNormally all I do is search on the internet how many calories something is, or read the package label.
The only snacks I eat are actually goldfish (120 calories) and I'm not really a fan of colas, so the only drinks I have are either water or lemonade.
LauraI went onto a diet of about 1,200~1,600 calories per day a few weeks ago, but somehow my body managed to gain weight. Adrian Bryantuse this emergency weight loss plan here if you have to but what is your current weight and height? Johnathan FerreeSo um if you're obese (like 305lb) and you start to not eat at all, is that really a bad thing?
Johnathan FerreeSo how long will that obese person survive until the body shuts down, and My second question is does it starts with the muscles first, fat first or both at the same time? MichaelMuscle loss will occur when the body does not have an adequate source of amino acids. Adrian Bryantthanks for providing that study but as outlined in this article muscle loss (if any) will happen in Humans only after you get to a very low bodyfat percentage and also the study you provided was done on rats. SimsI started on a weight loss journey recently, but I'm only eating about 700-800 calories a day and not exercising.
AmmaI've never really eaten a lot my whole life - approximately 700-1000 calories - but I have always been on the overweight end. Adrian Bryantyou will certainly lose weight fast on 500 calories but how long can you sustain that? If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat. If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating.
If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first.
If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles. For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb.
Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? I’m not a big fan of using weight when it comes to building a certain amount of muscle. The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger.
I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all. After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity. Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ? Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups?
After reading several of your articles I’m really understanding the science of getting lean alot better.


Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab).
I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days.
Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid?
Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time. Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly!
Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ? You also may consider my BuiltLean Program for a structured approach to getting the body you want. Healthy Weight Loss ASAP is designed to give everyone healthy weight loss tips from losing fat to gaining muscle and everything in the middle! Keys To losing FAT without losing MUSCLEIf you are overweight, the real problem is that you have too much body fat for how much muscle you possess. News About Protein And Losing WeightI love it when science finally catches up to common sense especially when it corroborates one of my claims. Understanding Body Fat MeasurementsWhat it fails to reveal is how much of that weight is muscle, fat, water, or bone density.
Aerobic Exercise – Wikipedia, The Free EncyclopediaContinued without allowing lactate to clear from the bloodstream.
Nigee's Guide To Losing Body-fat HealthilyIf however, you wish to lose body-fat without losing muscle, you need to know how to determine what proportions of proteins, carbs and fats to eat.
How To Eat To Lose Fat By By Patrick AltoftHow To Eat To Lose Fat by By Patrick Altoft ( website author ) The Obesity Solution men taught their bodies how to handle continually greater amounts of calories without becoming fat. Harris-Benedict Equation – Wikipedia, The Free EncyclopediaThe equation assumes a normal body composition, with an average ratio of muscle mass to fat mass, so it may be inaccurate for individuals This individual would exercise normally but not lose weight. Livre Dr TranWeight loss while retaining muscle mass implies that lost protein must be compensated for by a calculated protein intake as part ofa low-calorie, time-limited diet.
This is the reason that professionals go through cycles where they alternate between bulking and cutting. When someone says they want to lose weight they’re generally referring to losing the fat.  It’s an important distinction because losing weight and losing fat are two separate things. Contrary to what most believe, but when you go too low on calories, negative feedback survival mechanisms kick in such as a decreased metabolic rate, reduced thyroid output and lean tissue loss. Some form of resistance training is mandatory if you want to lose fat without losing muscle.
Protein not only makes up your muscle tissue, it’s also a key component in every cell of your body.
While you might burn a few hundred calories during your workout, you burn thousands the rest of the day just by being alive. Jeff's articles have been published in peer-reviewed journals as well as consumer oriented websites and magazines.
When you lose overall body fat, you lose weight in your breasts, reducing the size of your boobs.
I will only be fielding questions from there from now and I hope to knock one of these things out a week!
For one, you have to give up unhealthy, albeit tasty, foods that contain lots of sugar, salt and carbs. If you don’t believe me, do your floor mat routine where you knock out leg lifts, circles, etc. You would also want to follow the fat protocol I recommend as opposed to the muscle loss protocol in terms of exercise. I am a 20 year-old female 5'10" (178-179 cm) tall and I currently weigh 116-117 pounds or 52-53 kg.
As in when I ate, I'd eat 1 serving and add up the calories printed on the "Nutrition Facts" area. I have been active for years, but this is the first time I have taken a workout regime seriously.
How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again? I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target.
Learn How To Measure …When you talk about losing weight, what you usually mean is slimming down. Lose weight without feeling hungry 624 Table of Contents 12 Extra 32 My Bikini Almased achieves: 1 Optimal metabolism through the combination of its basic ingredients.
As glycogen levels in the muscle begin to fall, glucose is released into the bloodstream by the liver, and fat metabolism is increased so that it can fuel the aerobic pathways.
What we need is to lose fat without losing muscle, slowing down our metabolism, and having a runaway appetite. Diets with a high proportion of carbohydrates may reduce the protein-enriched diet induces a larger reduction of fat mass without losing muscle mass as compared to a standard diet.
You see, the more muscle Without taking action – all your effort becomes for naught. Ideally, dieters lose fat without losing any muscle and maintain their new weight by eating a nutritional diet. Muscle becomes expendable because it burns too many valuable calories that are needed to maintain key body functions.
If you try dieting without any concern for muscle, you will still lose fat, but the ratio of weight loss will start shifting more towards muscle loss.
Focus on using exercise to create a favorable metabolic environment and creating a sustainable calorie deficit through your diet to lose unwanted fat, not just weight. Friedman is a certified personal trainer through the American College of Sports Medicine and has Bachelor of Science in exercise science from University of Illinois at Urbana-Champaign.
While spot training does not exist, you can enhance the appearance of a larger breast size while losing weight by training your pectoral muscles. This is more beneficial to maintaining a greater chest size than lifting lighter weights with more reps. Slowly bend your arms and dip as low as you comfortably can, and then push-up to the starting position. Activities, such as elliptical training, rowing and cross country skiing, work the upper and lower body while burning calories. However, make sure you restrict your carb intake throughout the day and limit most of your carb ingestion to your post-workout meal.
This can suck when you go out to eat with friends and everyone is looking at you and your salad with judgment while they enjoy the yummy foods you used to eat on the regular, or when you have to pass on a cocktail and settle for water because everything at the bar is super sweet or super high in carbs.


The hips, waist and thighs want to hold on to fat for child rearing purposes – blame it on the oestregen and so when you start losing weight you will typically find that the fat from the upper body will disappear while the fat on the lower body stays put! Unfortunately, since breasts are just fatty tissue, there may be some decrease in your bust size DEPENDING upon the pattern which your body loses weight. I started losing weight a few months ago (October-November of last year), from an original weight of about 130 pounds. I had a Vertical Sleeve Gastrectomy (Gastric Sleeve) surgery- where they take out 75% of your stomach and you can literally eat only about 3-5oz of food at a time.
I don't really eat a lot (ranges from 500-1200 calories a day) and I'm pretty sure my metabolism is really slow because I calculated my metabolic rate and it said 1483 (something like that) and that's not even reasonable for me.
I began exercising for 30min -1 hour per day when I started the diet and sources online said that your body can gain weight after you start exercising initially, but it will go away? I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering.
It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier. Your goal should be to lose fat without losing muscle or sacrificing your health in the process. But there was Rockford again, near the top of an unflattering list a week ago, named the No. Keoni teta Jehangir mehta Keri Gans the Biggest losers panel Fat loss is weight loss without losing muscle. Inevitably due to improper training or adherence to dietary recommendations, lean tissue mass also decreases.
Always better to err on the side of starting higher with your calories and then come down as needed – not vice versa.
The easiest solution is to eat complex carbohydrates periodically throughout the day to build those stores. If you are a beginner, do modified push-ups where your knees are bent, resting on the floor instead of straight.
If you cut down too much on carbs, this can encourage a greater fat and water loss, which may encourage loss of your boobs.
Is it possible to lose this amount of fat in about 8-10 weeks without losing muscle or performing aerobic work?
Since your body fat is relatively high, I would eat only about 60 grams of carbs along with 40 grams of protein in your post-workout shake. I know for certain that currently I am eating between 1200-1400 calories a day, sometimes a bit more. I purchased a Breezing handheld indirect calorimeter and I most definitely have a below average metabolism.According to my physicians I am a normal, healthy and fairly active individual (avg 8k steps day and 60 min week elliptical).
I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase.
I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks. Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach.
Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. It may sound odd, but it's possible to get thinner without actually seeing a change in your weight. Furthermore, fad or scheme dieting plans characteristically decrease body weight by decreasing muscle mass which is not good for long term successful fat loss.
If you want the majority of your weight loss to come from fat stores, give your body a good reason for why it should hang on to your muscle. My question is can I achieve an inner thigh gap naturally without losing too much off my breasts? I realize my current weight is not necessarily a healthy one and by no means do I wish to be unhealthy. My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point.
The McAllen-Edinburg-Mission metro area in Texas took the top spot, and Boulder, Colo., is the least obese metro area on the list. Right now I am struggling to determine how many calories I should be ingesting each day in order to maintain my weight, since at this rate, I know I continue to lose (I have had a weigh-in at the doctor a week ago and I weighed approximately 4 pounds less than 2 weeks ago). I read that your body can burn fats in place of carbs and it won’t raise your blood sugar. These helps your metabolism stay revved through the day instead of two to three larger meals with a longer time frame between each. I understand that my basal metabolic rate decreases along with my weight, and I have calculated it to be currently at around 1360 kcal. The following 3 weeks after surgery, after keeping a VLCD and logging religiously every bite of food I eat into My Fitness Pal, I am consuming between 450-700 calories on any given day. I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly. It will take a little more effort than simply eating less and moving more, but the long term effect is sure winner.
Better yet, find ways to make your strength training more intense so that you can incorporate cardiovascular training at the same time.
I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week). Regardless, it's unsustainable to eat 1200 kcal every day for the rest of your life AND it's difficult to get more exercise at an older age without hurting yourself. Click Here to lose weight (burn fat) and build muscle at the same time but… Start here If you're extremely overweight. And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume. It's probably due to multiple factors (muscle loss, genetics, hormones, etc) but there is no treatment other than more exercise and less food.
But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep. One thing in your get ripped article that you didn’t mention is the type of carbs to eat? BTW, I've got a college background in biology, genetics and psychology, so I'm not totally ignorant. I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!



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