Fat Loss Without Muscle Loss??? HELP!?!

so basically i am wondering what is the best way to achieve full fat loss with barely.. if any.. muscle loss

becomeing skinny fat is my worst nightmare

oh and i dont have access to a gym

but i do have some weights at home

bump..

anyone??

Mm I'm not 100% sure cause I'm not that knowledgeable, so according to my brain:

There's no way you can burn fat just by doing weights alone because that will just build up muscle and you will just become, well, bulkier.

You have to do some cardio (jogging/running/etc) at least to burn fats, 30mins or more if I'm not wrong, yup then you put in some weight training to tone up :)

Are you a female? You shouldn't really worry much about it then.

Women have more fat than men do (naturally) so you will have to lose a lot of fat before your muscle mass is affected.

For males it's the opposite. Males tend to have less fat and more muscle. This means when a male loses weight, he has to make sure he doesn't go overboard because it can affect his muscle. Less muscle = obvious "bad" effects. Less energy and being slightly weaker.


Have you ever seen pictures of a male bodybuilder? Often times his thighs are HUUUUUUUUUUGE because of the muscles there.

 Cardio has negligible or no impact on fat loss, while strength training markedly improves fat loss for dieters.

 Cardio is a net benefit and improves a lot of physical characteristics and performance parameters, but it makes no actual difference to your fat loss - whether you burn 500 calories through cardio or just don't eat them in the first place gives you exactly the same outcome.

Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss
Strasser et.al.Ann Nutr Metab 2007;51:428-432 (DOI: 10.1159/000111162)

Compare and contrast with resistance training versus endurance training (Westcott, W., Fitness Management. Nov., 1991.) - 15 minutes of strength training demolished 30 minutes of cardio in the results department.

 There is a specific biochemical limit to how much fat you can mobilize for energy each day, 31/kcal/lbs fat mass/day to be specific (S.S. Alpert Journal of Theoretical Biology Volume 233, Issue 1, 7 March 2005, Pages 1-13) - do not under any circumstance exceed this, because it doesn't matter how much fat you have, your body still doesn't have the capacity to mobilize more fat for use and will need to burn muscle for energy.

 A commercial gym is not neccesary, I haven't seen the inside of one in a decade. There's any number of home workouts you can do, and weights are easy to come by - try a bucket filled with sand if your current dumbbells aren't heavy enough.

I second melkor on that!

Original Post by melkor:

 Cardio has negligible or no impact on fat loss, while strength training markedly improves fat loss for dieters.

 Cardio is a net benefit and improves a lot of physical characteristics and performance parameters, but it makes no actual difference to your fat loss - whether you burn 500 calories through cardio or just don't eat them in the first place gives you exactly the same outcome.

Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss
Strasser et.al.Ann Nutr Metab 2007;51:428-432 (DOI: 10.1159/000111162)

Compare and contrast with resistance training versus endurance training (Westcott, W., Fitness Management. Nov., 1991.) - 15 minutes of strength training demolished 30 minutes of cardio in the results department.

 There is a specific biochemical limit to how much fat you can mobilize for energy each day, 31/kcal/lbs fat mass/day to be specific (S.S. Alpert Journal of Theoretical Biology Volume 233, Issue 1, 7 March 2005, Pages 1-13) - do not under any circumstance exceed this, because it doesn't matter how much fat you have, your body still doesn't have the capacity to mobilize more fat for use and will need to burn muscle for energy.

 A commercial gym is not neccesary, I haven't seen the inside of one in a decade. There's any number of home workouts you can do, and weights are easy to come by - try a bucket filled with sand if your current dumbbells aren't heavy enough.

 

Could you give me an example of the equation you use here?

 

Male, 180lbs, 18% body fat.