I am 25 and started working out since I was 18. I do mostly weight training. I am 5 10 in height and came to weigh 170 lbs with 15-17 percent body fat. I want to get down to around 160 so i can fall under 10 percent body fat but I am really afraid I will lose muscle since it took me so long to gain this weight in muscle. I know all about the diet. Eating more protein and less carbs and fat. Leaving that aside people say that you cant run more than 30 mins if not you will burn muscle. I am thinking of starting to do interval training for those 30 mins but I still think its to little of a time to workout. I also heard working out before you eat in the morning is good because you burn all fat that is already in your body instead of just burning food you already ate. Does that mean that when you run you burn fat calories that you just ate and then start burning fat from your body? Bottom line is that I want to know how to get to burn all fat without having to lose muscle. Anyone has any pointers from past experience I would really appreciate it.

hi, i’m looking to lose some fat along with my "diet" i just need to know some good cardio and other exersise to do at home, i have little space, but that can work. i aslo have about maby 5-10 lb dumbels, i’m not really sure…i’m looking to tone up my calves, arms, lose fat on thighs, back, STOMACH lol, and if possible my neck. sooo yyaa thx guys! but also keep in mine, i’m only 13, and a , so don’t give me tips that will kill me!!

hi, i’m looking to lose some fat along with my "diet" i just need to know some good cardio and other exersise to do at home, i have little space, but that can work. i aslo have about maby 5-10 lb dumbels, i’m not really sure…i’m looking to tone up my calves, arms, lose fat on thighs, back, STOMACH lol, and if possible my neck. sooo yyaa thx guys! but also keep in mine, i’m only 13, and a , so don’t give me tips that will kill me!!

I’m a 15 year old girl, and I weigh about 142 pounds. School starts in 18 days and I want to burn as much fat as possible or lose the most amount of weight. I’m already limiting what I eat and drinking a ton of fluids and working out but the weight isn’t coming off fast enough. Even if I don’t lose a lot of weight, I would definitely like to burn fat. Does anyone have any diet and/or exercise programs (that aren’t pills or to be paid for) that they can give me?

I keep hearing that you need to incorporate actual weight training(not just calisthenics) into a fat burning/cardio regiment if you wish to see good results. I hear that if you don’t, you’ll lose weight but it’ll be from fat AND muscle instead of mostly muscle. Is that true? So if I incorporate a rigorous weight training regiment into the off days of my cardio regiment, I’ll be more likely to keep muscle and burn fat instead?

Thanks!