I Want to Lose Weight, Not Curves

jessica_rabbit

From EverydayHealth.com:

Q: I am a curvy woman, and I don’t want to lose those curves, or my butt. I just want to build some muscle and get toned. What exercises do you suggest?

A:  It’s less about the exercises and more about the diet. Building muscle is about having the right calorie surplus and the right quality of foods. I suggest eating 10 percent over your active metabolic rate (AMR). AMR is the total number of calories you burn in a given day; it takes into account your basal metabolic rate (the calories you burn when you do absolutely nothing) and your daily activity level. To calculate your AMR, multiply your BMR by your Daily Activity Score. Eating more protein will help you build muscle, too. Make sure that 40 percent of your calories are from protein, 30 percent from carbs, and 30 percent from fat. It’s difficult for women to gain muscle because we don’t have the testosterone men do, so adequate protein intake is key.With regard to the exercise part of this equation, definitely use heavier weights. Stay away from too much cardio. Cardio will always make you smaller. I suggest weighted step-ups, weighted squats (try the Smith machine at the gym), weighted lunges, stiff-legged deadlifts, pull-ups, dumbbell chest presses, heavy dumbbell rows, heavy military presses, and heavy biceps curls, dips, and triceps extensions. Stick to the basics — clean and simple is the best for building muscle

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August 9, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips.

4 Comments

  1. Abby replied:

    Hello,

    When you exercise (unless you do it like an olympic athlete), you will lose fat evenly throughout your body, which means you will lose some belly, some butt, some boobs. But proportions will maintain. “Losing weight” is a tricky expression, as you can be thinner but heavier – muscle mass is denser (and hence heavier) than fat. So you can actually reduxe clothing sizes but weight more.

    If you keep a balance between cardio work and weight lifting, you will be toned and fit. Just don’t forget to eat right – proteins yes, quick sugar/fat no!

    Be well,
    Abby

  2. Weight Loss News replied:

    Great article there, I agree eating more protein helps build muscle espeically if your working out. I like the suugestion you gave with eating 10 percent over your active metabolic rate

  3. Derek Levisohn replied:

    Read your post!

    You may be interested to learn that healthy chocolate can help you lose weight! Cacao (Unprocessed cocoa powder) has appetite-suppressant properties, cocoa is often added to weight loss products to help control hunger.

    Much of today’s common diet is comprised of empty calories. If the body is not receiving the nutrients it needs, it produces the urge to eat more. Unprocessed cocoa powder, on the other hand, provides the appropriate amount of vitamins and minerals the body needs, thus decreasing the urges for added “fuel”.

    Also, Cacao is an excellent source of fiber, which blocks fat absorption, creates a feeling of fullness and is associated with decreased weight.

    In addition, Cacao increases the body’s endorphin levels, which naturally decreases the need to eat high-sugar, high-fat foods. The “high” one gets from the dark chocolate supersedes any enjoyment one might get from eating, so the focus shifts to eating for nutrition rather than pleasure…

    I wish you good health and many blessings!

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  4. rita replied:

    this is wrong, eating more than your AMR will not only prevent you from loosing weight, it will actually cause weight gain. If you are to obtain 30% of your daily calories through fat, it will also prevent weight loss and lead again, to a weight gain. It will do this because a the average diet consumes only 15-20 percent of its calories through fat, and increasing that portion to 30% provides no benefit in regards to weight loss.

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