Burn Fat Without Losing Muscle

It is great to be excited about your new fat loss and weight loss program. But, you should train smart and hard to reach your goals. There has been more than one exerciser who has over-trained and did more damage than good.

The first thing you don't want to do is radically reduce your carbohydrate intake. Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly.

Another key to burning fat and gaining muscle is to do strength training. As your muscle mass increases, your body will burn fat. Also, your metabolism will permanently speed up because your body has to work harder to maintain muscle mass. You should strength train 2-3 days per week.

Circuit strength training has been proven to help exercisers burn fat and gain lean muscle mass. If you combine strength training with cardio exercise (5-6 days per week), you will help your heart health and fat-burning.

Timing your exercise is very important. You should try to exercise about 2 hours after eating a meal (and never skip meals). Steady blood sugar levels are best for your health and exercise.

After you exercise, you should eat within 45-60 minutes to get full benefits from your workout. Your body needs refueling and rebuilding, especially after weight lifting workouts. If you don't want to eat that soon, a meal replacement shake or drink will work.

Finally, make the commitment to lifetime health, weight loss and fat loss. This commitment will keep you from going to extremes or seeking quickie solutions to lose weight.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!


  1. Hi Mark,
    As promised, here's the URL for adding a RSS button:

    To add the button, go to the above website, & then, in step 1, click "Drop down." Then select "Classic Blogger" in Step 2. And lastly, in Step 3, select the RSS button graphic/image you'd like to use & then copy the code that appears in the box below!

    Hope this helps!

  2. Hi Mark,
    This is good advice for me. I heeded my doctor's advice and began a realistic and, so far, very successful lifestyle change to lose weight and get back in shape. I am in my mid-forties, and I lost 56lbs since May after I joined Weight Watcher's and began to excercise. I power walk (my knees are bad, but I am building them back up) and I use my once abandoned bench press and free weights for a low-weight, high repetition work out. My goal is to burn fat and to tone up. This has been very productive for me, and I am more than half way towards my target weight set by both me and my doctor. Your article has very useful information for me, such as when to excercise after eating. I always assumed that you need to excercise before you ate to avoid getting sick. I don't know where I got that from. Your blog is full of great advice and I will visit often. Thank you. -Mike

  3. Circuit strength training surely helps. And talking about cardio exercises, while doing cardio, you should learn how to monitor your intensity to make sure you're working effectively. One way to do this is to make sure you're working within your target heart rate (THR) zone. This target heart rate calculator helps you determine your THR or keep track of how you feel with a perceived exertion chart. Always be aware of how you feel when you exercise. If you feel dizzy or lightheaded, stop immediately and rest or call your doctor. If you're not breaking a sweat, speed it up.


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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