some exc although they help you lose inches, they end up builking you out or you gain muscle. i just want an exc where i can lose the weight without gaining muscle or bulking up..
is that aerobics..
also my local gym does a class called bum and tums…where it focuses on toning i gather,l the bottom and tum area, would this be good for weight loss too, as i dnt wana gain anything just wana if OFF OFF OFF and toneddd
Re: what excercises help losing fat and weight and not gaining muscle
A combo of cardio and lifting weights will help you lose fat the fastest. The most effective in my opinion is jogging. You can even combine jogging and brisk walking. And jump roping helps in losing overall body fat. Combine these with lifting arm weights.
Now....if you want a trimmer waist line...try the bicycle crunch. It targets the obliques which are basically the sides of your waist.
Re: what excercises help losing fat and weight and not gaining muscle
whats the bicycle crnch
Re: what excercises help losing fat and weight and not gaining muscle
A few suggestions:
It is prudent, while exercising, not just to lose weight but build muscle strength as well. Infact, it may be not be possible for the two to be mutually exclusive. Building muscle (or losing weight) through exercise will involve muscle ‘toning’- the process of degradation of muscle fibers through multiple microtears, restructuring and conversion into muscle more capable of coping with previously ‘failure’ loads; and to a certain extent ‘bulking’ as well- although this is largely dependent on diet.
To that end, the best medium for losing weight rapidly and effectively, and for keeping it off, is ‘anaerobic’ exercise: high performance, high intensity exercise intense enough to trigger anaerobic metabolism. In schools in India, our Physical Training (PT sessions) always focused on anaerobic exercise: burpees, jumps, laps, sprints, boxing, even sports like football / soccer and rugby. This is juxtaposed with ‘aerobic’ exercise: the form of exercise that requires a great deal of oxygen, but is much lower-intensity: jogging, stair-climbing, biking, to name a few. ‘Anaerobic’ exercise is the most ‘economic’ form of exercise: meaning that it aims to expend as much energy and calories within definite time constraints. It is the form of exercise you want to target if you are serious about your goals, are not unemployed, and are willing to go the extra mile. Bear in mind that this form of exercise is not capable of being performed for long durations- nor is it meant to be, for that would defeat the very purpose of the exercise in allowing the muscles to immediately recalibrate (temporary recovery, called ‘cooling off’ in layman terms). You want to finish your workout in 25 minutes flat from top to bottom in the most efficient (synonymous with the most intense) manner possible.
My favorite form of exercise is the Nautilus Advanced Bodybuilding Technique. Though meant for bodybuilders, the scientific principles behind the training program are sound and can be extrapolated to people seeking to lose weight without getting unusually large (although firm muscle toning is inevitable) as well. I highly recommend you take the time to read thoroughly through the following:
http://www.timinvermont.com/fitness/b1c1.htm
Good luck in your endeavors.
theres a class called bums and tums..lol..to tone up those areas and boxfit an intense aerobics class…is that the samr thing..?
A combo of cardio and lifting weights will help you lose fat the fastest. The most effective in my opinion is jogging. You can even combine jogging and brisk walking. And jump roping helps in losing overall body fat. Combine these with lifting arm weights.
Now....if you want a trimmer waist line...try the bicycle crunch. It targets the obliques which are basically the sides of your waist.
OK thanks...so do you know how long you do them for..i tried today and i can do 30secz max :{
theres a class called bums and tums..lol..to tone up those areas and boxfit an intense aerobics class.....is that the samr thing..?
Not nearly. But you're better off doing this if you're not used to intense exercise, know that you will give in under high duress or simply want to 'break in'. Again, the key difference is exercising intensely enough to trigger anaerobic metabolism - exercise hard enough to cross the Lactate threshold: the point at which lactic acid begins to accumulate in the bloodstream (and give you that intensely burning feeling inside the muscles). The key also is to maintain that threshold throughout the exercise regimen- which is why exercising in this fashion can never last more than 25 minutes.
Aerobic exercise works only at a pace sufficient to metabolize lactic acid as it is being produced. So rather than 'burning' it through exercise, lactic acid is removed from the body through other processes- contributing to that comfortable, 'easy going', araamdayak feeling through the exercise. This is not the type of exercise you want to target- it is neither efficient nor will it produce the desired results in a considered time frame. If you truly are serious, exercise scientifically - understand the principles behind your body, its limitations, the most efficient means of getting desired results (understand what your 'desired results' are as a prerequisite to getting there), and extrapolate the principles in that book I gave you to a customized, optimum training program.
However, realize that the information I'm providing you with is under the assumption that you are already fairly fit and capable of indoctrining yourself into a reasonably rigorous training porgram. If you, by your own judgment, are not, then take the time to break in: begin with the simple: the walking, stretching, bicycling - move to an intermediate range: the 'bum-tums' LOL :), the cross-fit, the stairclimber, the elliptical,... - and then on to a program of this sort: high-performance, high-endurance training preferably on Nautilus equipment or cardio machines.