Firstly, I’m 5’9 and weigh 69 kgs… plz tell me I’m not ‘that’ fat… 
I want to lose a few kgs - like 5 to 6 kgs - just to slim down the waist n thighs… but I’m afraid if i workout too much or do some sort of intense exercises, i’ll start having abs and muscles… don’t want that.
What sort of workout could i do?
Oh and another thing: is eating lean proteins suppose to help you form muscles fat or is it just for losing weight faster?
Re: HELP: How to lose fat without forming abs or muscles?
You need to start doing cardio - be it walking, jogging. Most importantly you need to sort your diet out. In the end you must have a caloric deficit.
And no you won't suddenly have abs nor muscles. If you've never worked your abs out you'd have to be at a ridiculously unhealthy low bodyfat% to see them.
Re: HELP: How to lose fat without forming abs or muscles?
okay so cardio's one. But LF can you explain the 'sort your diet out' part a little...
Re: HELP: How to lose fat without forming abs or muscles?
What do you have for breakfast/lunch/dinner?
Or what snacks during the day?
If you are eating the wrong stuff you won't lose any weight regardless of how much exercise you're doing.
Re: HELP: How to lose fat without forming abs or muscles?
pakwoman, you are not fat. Your BMI is 22.3, which is well within the healthy range. I understand you wanting to lose some wt in terms of fat. Like LF said you need to do cardio, especially interval. That means changing your speed from slow to fast to slow. Also, fat is burned more efficiently at low and medium intensity instead of high intensity at which you burn the energy available in carbs (therefore interval training works well to burn both stored fat and also carbs).
As far as your diet is concerned, like LF said you need to work on that. So decrease junk/high fat foods, processed foods, sugar and white flour. Instead eat foods with high fiber, whole wheat grains, fruits and vegetables, lean meats, lots of lentils etc.
Now you said you don't want to gain muscle and abs. I still recommend doing resistance training because muscle helps burn off fat. Also, there is no way you will turn into a super muscular women by doing minimal wt and resistance training. So give it a try, it will also help you lose inches off your waist and thighs.
Lastly, also as LF said you will not lose wt if you intake of calories is more than what you burn (by exercising and what you body burns to keep its systems working). Also, it takes 3500 calories to lose 1 pound of fat.
Re: HELP: How to lose fat without forming abs or muscles?
So let's say an active young lady is just 10 pounds overweight but most of the weight is in the "belt" area...as in waist, hips and tummy, what would you recommend considering she doesn't have access to any fitness equipment or a gym?
Re: HELP: How to lose fat without forming abs or muscles?
running, jogging, walking. And my personal favorite.....skipping! that will slim you down for sure...but you have to be consistent! and do sit ups, lunges, squats to strengthen the muscles in those areas aswell...that will give a tighter look to those areas.
Re: HELP: How to lose fat without forming abs or muscles?
^ Yes, as saima said cardio will burn fat and help lose wt overall. Adding situps and crunches etc that aim the abdominal muscles will help tone that area by building muscle and in turn burning fat more effectively.
Re: HELP: How to lose fat without forming abs or muscles?
it takes 3500 calories to lose 1 pound of fat.
OMG I dint know that!
the diet part is the hardest though but i'll definitely start incorporating this stuff into my routine... and yeah you're right a tiny bit of toning up wouldn't hurt especially around the waist area.
Re: HELP: How to lose fat without forming abs or muscles?
Lower back: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
Lower Back: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
Glutes: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
Glutes: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
Middle Back: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
Abs Area: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
Abs Area: Bodybuilding Workout App | Online Personal Trainer - Bodybuilding.com
All of the above exercises can be done effectively at home without any equipment needed.
Re: HELP: How to lose fat without forming abs or muscles?
Monkey really great links!
Re: HELP: How to lose fat without forming abs or muscles?
okay thnx everyone... great advice :)
Re: HELP: How to lose fat without forming abs or muscles?
i’m trying these exercises right now for abs
i hate doing crunches/situps so these along with the ones i did before have worked for me
these women don’t look overly muscular either