what excercises help losing fat and weight and not gaining muscle

[nadz123]

@Ruzaan

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:

Nautilus Bulletin 1 Chapter 1

• Anything short of this is compromise. However, if you’re not up for this kind of intensity, you’re better off doing aerobic exercises like swimming, bicycling or even walking than nothing at all.

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..?