I need some expert advice on this, since I've already done a lot of research and even tried a few things that haven't worked. I need to lose 35 pounds while getting in shape. Last year I started at a local gym, and lost about 20 pounds but after a while I stopped losing weight due to the muscle I was forming. I could change my diet, but that won't get me in shape (say, for running) and might do more harm than good. What's a good workout routine to lose weight and get in shape, without building too much muscle mass (and therefore stopping the weight loss)?FYI: I'm wanting to join the Air Force and need to meet their weight requirement.
Answer:
Simple.
1) Start working out. Run every other morning. Do strength training on the off mornings.2) Eat sensibly. Don't pay any attention to those fad diets or low fat diets. You are a man and should eat for your body. Just cut out sugars, Eat a balanced diet of pleanty of meat, veggies, fruits and whole grains. (Note) Don't starve your self. That is counter productive and slows down your metabolism.
When I have to lose weight the Atkins Diet is what always works. I have known many people who tried it , and it works.
The good thing about it is you can eat all you want! But no starch or carbs. If you can do without potatoes, rice, bread, cereal and the like, then you might want to pick up a copy of his book.
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (light weights, high amount of slow reps) 2-3 times a week is enough
switch up your cardio all the time - keep your body guessing, dont let it get used to one workout routine
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
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