Lose fat without gaining muscle. 3 Effective Strategies Validated by Fitness Coaches – Fitness & Wellbeing

Now, with the information out there, you should know that losing body fat is just a health issue. But if you still don’t want to go to the gym or play a sports figure like Madonna, Brad Pitt or Arnold Schwarzenegger, there are other ways to get there. We’ll then tell you how to do it. Losing a few pounds and getting rid of one or another tire are the main reasons why most people decide to go to the gym.

But when the time comes to start, when we notice the muscular bodies of the partner(s) next to us, doubt attacks us. And if too much exercise turns us into a replica of the Miss or Master weightlifting competitions? If this is your fear, don’t worry. Developing muscle is not as easy as you think. In fact, women and men willing to do so have to invest a lot of time and effort to make it happen. If that’s not your ambition, adopt these habits that have been endorsed by the professionals.

1. Give priority to alternating aerobic exercise

It burns the most calories and allows you to lose fat quickly and effectively. Choose the activity you prefer. You can choose between swimming, running, cycling or kayaking, for example. Then do it three to four times a week, no less than 35 minutes. 45 minutes is perfect.

If you are in good physical shape, increase the number of sessions to five or six and increase the exercise time to 50 to 60 minutes. The best way to maximize the benefits is to switch between two activities, for example running, swimming, cycling and/or kayaking. Thus, it enhances different parts of your body and harmonizes your silhouette.

2. Don’t neglect working with weights

It is essential to get the most benefit and effectiveness from aerobic exercise. At home, choose weights, and in the gym, choose training machines. Use a weight that allows you to perform the exercise correctly and perform all repetitions. If you can’t, lose weight. To define muscle without increasing it, the trick is to perform sets of several reps with a light weight. Do this in 20 or 30 minute sessions, preferably twice a week.

3. Always stretch at the end of the exercises

It is essential that you never skip this stage. Otherwise, after exercise, the muscles will remain contracted for a long time, which increases the risk of injury. Just stretching them will give them flexibility, defining them without increasing them. Always stretch after training. Don’t use any excuses to skip the stretching exercises.

The stretches should last five to ten minutes, and each exercise should last at least 30 seconds. Some gyms offer stretching classes, which take about 30 minutes and are very effective. Another option is to do additional stretching at home on rest days or during rest times.