Hulk Hogan

What exercises can I do TO LOSE FAT AND NOT GAIN TOO MUCH MUSCLE (sorry i wanna be an average joe not like hulk hogan)

Oh yeah and the title I used was too attract attention.

Unless you start eating a WHOLE LOT more food (and add in some serious steroids) you won't come close to looking like Hulk Hogan.  People spend years and years trying to add muscle so it's not like it'll just sneak up on you.

If you want to lose fat without gaining muscle you need to lift heavy weights while maintaining a calorie deficit.

You need to eat enough with a balanced and healthy diet to start with.  As long as you're not trying to hulk out, it's extremely unlikely that you will.  Body builders spend a lot of time and energy getting that look and the casual weight lifter simply will not bulk out like that.

Lemme tell ya somethin', brother!

Unless you are spending a lot of time weight training, and eating a surplus of calories consisting of a good bit of extra protein, you aren't going to be gaining muscle.  If you eat less than your maitanance calories, you are going to be in a catabolic state (breaking down fat, protein, muscle, etc).  Weight training in a catabolic state doesn't cause you to gain muscle, it helps you retain the muscle you have, so your body breaks down the fat instead.  To gain muscle, you must be in a calorie surplus and so in a anabolic state.

Cardio burns fat and tones your muscles

This includes running, swimming, elliptical, or anything of that sort

Avoid strength training if you do not want to build muscle

Original Post by mimi_js:

Cardio burns fat and tones your muscles

This includes running, swimming, elliptical, or anything of that sort

Avoid strength training if you do not want to build muscle

 That's pretty much false on all accounts.  Cardio burns fat AND muscle, muscle tone is improved by weight training.  From this article:

"Simply put, there are two types of muscle tone: myogenic and neurogenic. The former refers to your muscle tone at rest; the latter refers to muscle tone that's expressed when muscular contractions occur.

Low(er) rep training increases the sensitivity of various motor units resulting in increased neurogenic tone. On the other hand, myogenic tone is correlated with the overall density of your muscles (specifically the contractile proteins myosin and actin) and is vastly improved by lifting heavier weights.

This is going to come as a shock to most women, but utilizing light weights (anything above twelve reps in my book) while dieting will likely result in loss of muscle, which is the exact opposite of what you want to happen."

Original Post by floggingsully:

That's pretty much false on all accounts. Cardio burns fat AND muscle, muscle tone is improved by weight training. From this article:

"Simply put, there are two types of muscle tone: myogenic and neurogenic. The former refers to your muscle tone at rest; the latter refers to muscle tone that's expressed when muscular contractions occur.

Low(er) rep training increases the sensitivity of various motor units resulting in increased neurogenic tone. On the other hand, myogenic tone is correlated with the overall density of your muscles (specifically the contractile proteins myosin and actin) and is vastly improved by lifting heavier weights.

This is going to come as a shock to most women, but utilizing light weights (anything above twelve reps in my book) while dieting will likely result in loss of muscle, which is the exact opposite of what you want to happen."

Word.  If you're on a calorie deficit you're not going to gain much muscle.  Gaining muscle is very intentional, much like losing weight.

Original Post by floggingsully:

Unless you start eating a WHOLE LOT more food (and add in some serious steroids) you won't come close to looking like Hulk Hogan.  People spend years and years trying to add muscle so it's not like it'll just sneak up on you.

If you want to lose fat without gaining muscle you need to lift heavy weights while maintaining a calorie deficit.

 mmm...when I took a weight training class, I was told that to burn fat without gaining a lot of muscle I should lift light weights and do more reps; heavier weights do more to build.