Fat Loss / Weight Loss Questions and Answers
Updated On Tuesday 04/08/2003

Q. From M: Hi Bob,  I would like to loose muscle mass, mainly from my quads.  I know you have said you can't loose weight from specific areas, but I have a petite build, with too muscular thighs.  I'm 5'4" and of coarse I have 5-10 lbs of fat to loose also. My upper body is very thin, but my lower body is where I put weight on (abs, and inner thighs).  I would just like my lower body to be in proportion to my upper body.  
I saw you told someone to do 45 minutes 4 times a week and increase as you can.  Do you mean increase the 45 minutes or times per week?  You also said to do upper and lower body aerobics, what are some examples of these?  
I have also been doing pilates every other day.  Would you suggest to do the aerobic every other day?
Thanks so much,
M   

A. I would recommend that you increase the amount of time spend doing the aerobic activities. Lower body aerobics include jogging, riding a bike, etc. Upper body aerobics include rowing, hand pedaling, etc. I am not a big fan of pilates.

Q. From Tom: hi bob.i am 5 foot 4 inches i am currentley in volved in a sportand am an only child . i for got to ask in my last letter. do you have any work outs i could do in secret? thanks tom

A. It is hard to believe the sincerity of your question, why would you need to perform your workouts in secret?

Q. From Melissa: Hey Bob, I'm 5'1 and I weigh 112 lbs, I know i'm not overweight, but i've gained alot of weight, and it shows on my lower stomache.  It's just a bulge there, and I was curious as to how I could get rid of it. Any suggestions?

A. Start an exercise routine and you will lose the excess fat.

Q. From Lisa: 42 year old Lisa here!  Thanks for responding.  It's interesting that you should say that I am probably burnt out etc.  I decided last week to stop lifting and do Yoga 2x/week and pilates 3/week for the next month.  I was not doing any HIIT just 30 min. 4-5x/week.  What are your suggestions for over-training (which I agree could be the problem)?  Do you  agree with the pilates/yoga workouts?  Should I add HIIT to lose fat and maintain the muscle I have, which is my goal?
I appreciate your input!  Your website is terrific and a great tool!
Thanks again,

A. I am not a big fan of Pilates or Yoga. I will be adding an article on Pilates training as soon as I get around to updating. I have a couple of new writers and am waiting for them to submit their articles before I update.

I would suggest that you take a week off and start again slowly. After your week off, workout two times a week for about a month, than to four times a week. HIIT training is a great way to lose the fat and maintain the muscle mass. I would suggest HIIT training 3 times a week, with at least one day off in-between.

Q. From Lisa: I am 42 years old and female.  I have been lifting weight (heavy) 5 days a week and doing cardio 4-6 days a week for the past 2.5 years.  I am very muscular, however I am gaining fat (not alot of weight, just fat). My weight has not changed by more than 3 lbs, however my clothes no longer fit.  I do cardio 30 min 5x/week. My heart rate level is usually at 135-145.  Which is my 60-70%.  Do you have any idea of why I seem to be putting on Fat?  I appreciate any input!  Thanks

A. There are many possible reasons, but I suspect over-training. "More is not better, better is better" as Dr. Hatfield Says! It is the quality of the exercise not the quantity that matters. Weight lifting heavy 5 days a week will lead to over-training unless you are currently on anabolic steroids. You are also performing a ton of cardio, and where is the HIIT training? You are putting on fat because you are over-trained. I would be surprised if you didn't also feel burned out, tired, and unmotivated. 

When was the last time you changed your routine? Cut back, way back on both the weight training and the cardio. You are not allowing your body time for adaptive reconstruction. No one ever does, but keep me up to date with how it goes if you can.

Q. From Sophie: Hi Bob,
I am a 22 year old female, 5'3" tall, 200 lbs (after 2 children).  Four weeks ago I began weight exercising to loose weight.  I exercise for 30 minutes, three times a week, with 10 lbs weights.  I work my arms, shoulders, back,chest and legs, doing 20 reps of each exercise.  I find that my arms are getting bigger.  I want to slim down, loose fat, not build big muscles.  I have stopped doing bicep curls and tricep kickbacks, since I find this is where I am getting too big.  Can you tell me if this is the right thing to do, or will I slim down eventually by doing this routine?  Thanks.

A. Instead of performing 20 reps, try and see what happens when you perform 8 reps or 5 reps. I wouldn't cut back on the weight training. I would also perform more HIIT training and cardio 3 times a week for 30 minutes a session. I would also take a look at your eating habits.

Q. From Dawn: I am female, 24 and weigh 142 pounds. I have started with my local gym as I am keen to begin weight training as I have heard from your site and others weight training is excellent for toning and re-shaping your body. However, I have no idea where to start. I was wondering if you would be able to advise me....am I too heavy as I dont want to build muscle on top of fat or do you think I need to lose more weight?

I understand the idea behind weight training are heavy weights with few reps, as opposed to low weights and loads of reps...I would just like to know how many reps are significant?

And last of all, would you recommend I continue my cardio exercise or is weight training enough??

A. First you should start by reading my article "Beginners guide to building a workout". You will not build muscle on top of fat. Weight training can consist of heavy weights, light weights, low reps, high reps, etc. Each is goal specific and you need to find what works for you and what you like the most. I would recommend that you perform HIIT training rather than cardio.

Q. From Tom: Hi bob. this may seem weird that i am only ten but i weigh 140pounds. I want to loose 60. do have any sugestionsI f you do i would gladly appreciate it.

A. How tall are you? I would suggest you concentrate on increasing your activity level by engaging in team sports and other fun activities. If you haven't, try weight lifting and see if you like it. If you eat out a lot, stop. 

Q. From Louise: Ive been weight training for over a month now,at the gym I will train 2 muscle parts,like my chest and triceps together and my legs another day, ect. I go to the gym everyday. I go on the running machine as well, for about 20 min high intensity at different pace. I have 28 % body fat and 74kg amd 5ft6. Im not losing weight though, as my clothes are still really tight.I stored a lot of fat around my stomach, hips, and under my arms. I would love to get my body fat around 22%.Should I start counting calories?When will I see the results from my weight training?
I think my body is really sluggish.

A. You go to the gym everyday as in 7 days a week??? Days off are just as important as the days you spend in the gym. You should allow at least 48 hours before working the same muscles again. In addition, your nervous system also needs a rest. Try to have a complete day off every two days or so. You are obviously over-training, and you will actually gain weight if you are in a state of over-training. Try a four day spit, like Monday upper body, Tuesday lower body, Wednesday off, Thursday upper body, Friday lower body, and Saturday and Sunday off. 

As for the treadmill training, if you are able to perform it for 20 minutes, you are not performing it with enough intensity. Of course, if you are just starting out you should go easy for about two months and slowly increase the intensity. Do you have high blood pressure? This also need to be taken into consideration.

The final thing I would take a look at is your diet. Are you currently on a diet? Do you currently count calories. I believe both will lead to failure in the long term. I would suggest you pay attention to what you eat and try to change your eating habits and life style. How long can one really count calories? I doubt anyone can do it for the rest of their lives. But you can watch what you eat and change your eating habits for the rest of your life. Cut out the simple carbs such as soda, French fries, juices with added sugar, etc. Try to eat more complex carbs like wheat breads, brown rice, etc. Also, cut out all hydrogenated fats and oils an opt for virgin olive oil. And by all means, have a day once a week or every two weeks where you allow yourself to eat whatever you want.

Q. From Sara: Hi Bob: I am looking into losing weight. i read through some of the questions, but you keep definning whether people are looking into fat reduction or weight reduction. i am not sure of the difference (how do i calculate my fat percentage anyways?). But i want to lower my weight, so i have been excercising for abour 45min-75 min a day, and i restrict my calories intake to about 1000 cal/day. i am 5"8' and weigh 180 lbs. i want to lose 20 lbs, but i am freaked out by the idea of muscle mass loss (especially with my high cardio/low calory intake that i started 2 weeks ago). how can i lose wight, without harming my body?

A. Hi Sara, the first thing I notice is that your calorie intake is quite low and will probably result in a slower metabolic rate. You body will go into starvation mode and will actually begin to catabolize muscle tissue for energy and store more fat. Based on your weight, and exercise level, you would need about 2500 - 3000 calories a day to maintain your current body weight. I would suggest you cut your calories back to 2500 for about 2 - 3 months and if you want to decrease your body fat more, than go to 2000, etc. This will give your body a chance to adapt to the lower intake of daily calories.

As for fat reduction vs. weight reduction, you can lose fat without losing weight.  This is achieved by building muscle mass and losing fat at the same time. You can lose body weight by losing fat while maintaining your muscle mass, or you can lose overall weight by losing both fat and muscle mass (the lease desirable). You can calculate your body fat percentage with a cheap pair of fat calipers, but you must make sure that you take the measurements in the same place every time. I would look into finding a local health club or college that performs hydrostatic body fat testing. It is the most accurate.

There is no doubt that you will lose muscle mass with your current training system. Cut back on the cardio, start training with weights, and perform some HIIT training and you WILL lose the fat and probably overall bodyweight as will. You can lose fat faster than you can gain muscle, so you will lose overall body weight in the process.

Q. From Katie: I recently wrote to you about wanting to lose muscle mass; you recommended that I reduce carbohydrate intake and do aerobic exercises.  I was wondering what exactly should replace carbohydrates?  What would be a good amount (in grams) to aim for per day if I want to lose weight?  I understand the difference between simple and complex carbohydrates, but do you mean to eat less of both?  Even though multigrain bread is higher calorie than say, white bread, isn't it better for you? What constitutes aerobic exercise...yoga? jumping jacks? kickboxing?  I have lost 4 pounds since I last wrote, but am still interested in what your opinion.  Thanks!

A. Simple carbohydrates should be replaced by complex carbohydrates. There are many types of wheat bread, whole wheat, cracked wheat, etc. Go for the lowest calorie wheat breads. Aerobic exercise is any exercise that takes place in the oxygen dependent energy system. Long endurance running is a good example of aerobic exercise. Yoga...I don't think so, and jumping jacks if done at 100 can be. How have you lost these 4 pounds? What are you currently doing to lose this weight and what has been working for you? Share so others can also see what is working for you.

Q. From Shabana: I need some excersis for hips and stomach reduction . Please help. waiting to hear from you soon. Thanks

A. It is impossible to spot reduce fat, so you must lose overall body fat.

Q. From Johnny: Bob, I am 5'11 and weight about 230 im only 17 years old and I was wondering what is the right weight someone for my age and height to weight? and whats the fastest way to lose weight and can it be done in less than a year? also does 100 jumping jacks a day do anything? i basicaly just want to lose weight from my mid section and thys whats the best and fastest exercise to help me lose that fat?

A. I do not believe in ideal height to weight ratios since it all depends on your % of body fat to muscle. The fastest way to lose weight is through a reduction of calories and long endurance training with weight training to help you retain your muscle mass. Yes, 100 jumping jacks a day will burn some calories. Are you looking to lose overall body weight or fat? To lose overall fat, than you should perform some HIIT training and resistance exercise. Are you after fat loss or overall body weight loss?

Q. From Shorty: Hi my name is Shorty..... I am 5'5 and i weigh about 250 lbs  and I want to be able to lose some weight but I don't know how.  Do you have any recommendations??

A. You should read through down through other fat loss questions. I give a lot of information below.

Q. From Gregory: Hi Bob, Alright I wanted to ask you im 17 years old and weight about 230 pounds im about 5'11 and i wanted to ask you does taking weight loss pills do anything i mean are they helping you lose weight? some of my friends have been taking "Matabo-Life" or somthing like that but does that help? another thing i wanted to ask you how do you know if you can take them pills i mean my friends are all older than me and they look like they are getting kinda smaller from taking them pills but what are they really helping?

A. Sure they may work a little, but are the risks worth it? Some people can take such stimulants without any problems, but others will have sever adverse reactions. I would suggest you find a better way, such as exercise to reach your goals.

Q. From Pie?: hello Bob. i am 19/F/5'4" and weigh 150. my upper body is okay. but i have hugh, i mean hugh hips and thighs seriously. no joke. i speed walk 3miles/day. everyday i cut back on junk food and am eating pretty healthy. i have done this for 2 months now and there has been no difference in my body. no weight loss no fat loss NOTHING. i want to loss my hips i mean its 42" its nasty. what kind of excersices can i do to loss the hips/thighs. and some weight. HELPPPPPP. PLEASEEE. what else do u suggest???

A. How are you measuring your fat loss? I would suggest that you perform some resistance training and HIIT training. In addition, you can perform some cardio for 30 minutes 3 times a week. You are on the right track, keep up the good eating habits and you will succeed. 

Q. From Nauman: I was a body builder and now i have left it my problem is that my belly and waist have been fatty, I am only 18 years of age and this seems to be a great problem for me to decrease my weight from belly and waist especially. Kindly tell me what should i do? Thanks a lot Your well wisher

A. You need to watch your diet and perform some HIIT training. In addition, add some strength training to your routine. This will do it.

Q. From Noreen: What is the size ratio between a pound of fat and a pound of lean muscle tissue?

A.  Muscle is about 22% more dense than fat. Buy one pound of animal fat and one pound of steak and you will get a basic idea of the differences. Or the next time you buy a steak, cut off the fat and weight it, next cut off the same weight of fatless steak and weigh it and you will be able to get a better idea of the differences.

Q. From Katie: I am 22 years old, 5 foot 8 and 145 pounds.  I have been trying off and on to lose weight since I was 18- weight lifting, running, sporadic dieting, etc.  I believe that my current muscle mass is a result of adolescent training as a gymnast.  My weight is mostly muscle, I can tell, but I would still like to lose this weight and mass.  I am currently on a diet of 1200-1300 calories a day- low protein, high in dietary fiber, very low fat and I am running about 3 times a week for 30 minutes.  I do not have access to a gym or weights and I do NOT want to gain more muscle.  Do you have any advice?

A. If you are looking to lose muscle mass, I would suggest performing cardio for about 45 minutes 4 times a week, increasing as you are able to. Do both lower body aerobics and upper body aerobics. Long term aerobics has a catabolic effect on muscle mass and will cause your body to utilize muscle mass for fuel. You should also cut back on your carbohydrate intake to help induce muscle catabolism. Be aware that by decreasing your muscle mass you may also decrease your metabolism. I never recommend intentional muscle catabolism, but if that is what you are after, than hey, go for it.

Q. From Jackie: hi bob, the kind of exercise i am doing is walking for an hour-i want to go down a cup as soon as possible-could please recommend me a diet! ps- this web site page that you have set up is a good thing- you provide really good service!!!

A. Jackie, sorry for taking so long to answer your question, I have been extremely busy lately. Instead of only walking, try to add some HIIT training 2 - 3 times a week and you WILL see progress.

Q. From Jackie: hi bob, i want my bust size to be reduce in two months this is because i have a wedding to go to in the summer!! could you recommend me the best diet!!! i am thin, but i have big bust,- i'm a 34D CUP (UK SIZE) AND I WANT TO BE A 32C CUP!! PLEASE HELP ME MATE!!! PLEASE

A. Wow, a lot of women would love to have that problem. Anyways, cut back on the calories, start weight lifting and you will see some progress. How long it will take will depend on the individual.

Q. From Big Momma: DEAR BOB, IM A 29 YEAR OLD MOTHER OF  3 & 5 YEAR OLDS.3 YEARS AGO I HAD A BRAIN ANEURYSM & STROKE. FROM THIS I LOST EYE SIGHT IN 1 EYE, SEIZURES, HEADACHES, BUT GAINED TONS OF ANTI SEIZURE, ANTI-DEPRESSION, ANEXIETY MEDS.. AND 100LBS. MY QUESTION IS I AM NOW FEELING BETTER FROM MY BRAIN INJURY AND AM READY TO TACKLE ALL THIS WEIGHT! WHAT WOULD MY EXCERSISE AND DIET PLAN LOOK LIKE. AND IS THERE ANY PILLS, SHAKES THAT I COULD TAKE? I HAVE THOUGHT ABOUT 'BODY FOR LIFE CHALLENGE BUT WILL WAIT UNTIL I HEAR FROM YOU. THANKYOU FOR THIS WEB SITE!!

A. With your past history, I would never touch any diet pills or supplements. You need to get a clearance from your doctor before you engage in any type of strength training. The body for life challenge is an average type of program, but I would recommend you follow the directions I give in my article Beginners Guide To Building a Workout; The Foundation Building Routine after you get a medical clearance. I would suggest a well rounded diet where you try to avoid simple carbohydrates and hydrogenated fats and oils. Good luck and keep me up to date withyour progress.

Q. From Tyler: why is it important to add a strength training routine to a walking program. I walk 3-5 miles about 4 times a weak. How much could I benefit from adding a strengh program to my exercise routine and why?

A. You will burn A LOT more calories by strength training, increase your muscle mass, and increase your fat metabolism. You could benefit tremendously!

Q. From Kat: I have lost 18 kilos since November last year. I weigh 66.5 kilos now.  For the last two weeks i have lost nothing!. I think it is becuase i am doing too much at the gym. I work out 5 tims a week 1.5 hours Cardio and 45 minutes weights. Is this why i am not losing weight/fat? I eat 6 times a day, not too much carbo and protein with every meal and small portions. I really dont know why my body is stalling i have another 11 - 14 kilos to go. PLEASE HELP.

A. You have hit a plateau, you need to change things up and make sure you are not over-training. Change your workout around and you should start to see more progress.

Q. From Courtney: Hello, I am 18, 5'8" and weigh 156 after recently losing about ten pounds, but my problem is that I have seemed to gained body fat.  I cut out all the junk food from my diet and mostly eat fruits, cereals, and vegetables for my meals and keep my calorie intake to 1200. I don't know what my body fat percentage is, but I do 35-50 minutes of cardio 6 days a week along with 2-3 days of 30 minute strength training.  However I don't ever feel like I'm getting a real workout even though I've continued to increase the intensity and difficulty levels.  Can you help me design a more effective program or is there something that I'm missing?  Thanks for your time.

A. Why not drop the cardio, 6 times a week is a lot. Have you tried doing HIIT yet? Increase the strength training, drop the cardio, and perform HIIT training three times a week.

Q. From Jackie: hi bob, its me jackie again! in the morning i have a bowl of bran flakes and at lunch i have fruit or salad or sometimes a sandwiches and then in the evening i have a meal with my family. during the day i make sure i do at least 1 hour exercising and do 50 press ups! i want to reduce the size of my bust am i doing the right thing! (is my diet and my work out correct)

A. What type of exercising are you doing? Do you mean 50 push-ups? If you want to reduce the size of your busts you will need to lose weight. You should also do some exercises for the chest which can have a tightening effect. 

Q. From Sabrina: I have a question about weight loss and weight training.  I have been on a low fat diet for a little while keeping my calories under 1250 and my fat grams under 20.  I was losing pounds and inches really well but as soon as I started lifting weights a week ago, I haven't lost anything and in fact I've gained a pound.  I have been alternating aerobic exercise and weight lifting and quiet frankly I enjoy the weight lifting much more.  I seem to feel better afterwards.  My question is why even though I've increased my workouts and have become generally more active and I've even cut back on my calories and fat grams, why am I gaining weight.  I know I haven't been weight training long enough to gain muscle weight so what could be the problem.  Thanks so much for any help you can offer.

A. You have only been weight training for a week, so I would suggest that it is not the weight training that is the problem. You may have been catabolizing muscle tissue and as soon as you began to train with the weights you stopped the muscle wasting. If you like the weight training more, I would suggest you perform the weight training instead of the aerobic exercise. Try some HIIT training instead of the aerobic training.  

Q. From ?: Does fat turn into muscle?

A. No, fat cannot turn into muscle and muscle cannot turn into fat, but muscle can be broken down into amino acids and turned into glucose which could then be stored as fat. Fat does not just turn into muscle, and muscle does not just turn into fat.

Q. From Satish: Hi there, I had a question regarding densities of tissues. Which is lighter in density? Fat or Muscle? I mean will a man weighing 250 lbs and having a higher muscle to fat ratio have more volume than a man having a lower muscle to fat ratio?

A. Are you looking for volume or density? Muscle has more density than fat, so muscle will take up less room than fat. 

Q. From Mike: I'm confused! I am a 34 y/o male that weighs 230 with an approximate bodyfat % of 27. I would consider myself an endo/mesomorph bodytype, but could stand to lose at least another 20 lbs. of fat. I work out 5 days a week combining cardio and weights. Here's my dilemma... I hear good evidence for low carb diets but also hear information that low carb diets will first cannabilize my muscle gains before I see any true weight loss due to the lack of carbs in my system. I want the most "efficient" combination to lose the fat but build the muscle and don't really know which dietary guidelines to follow. Any suggestions?

A. Low carb diets are not recommended for those who engage in sports or exercise. Your main fuel source for strength training is glycogen. For those who cannot engage in exercise, than I would make the exception for the low card diets. Cut out the simple carbohydrates and make sure you are getting enough protein.

Q. From Sarah: Bob, hi, I am trying really hard to stick to my diet but I get so frustrated when I'm not seeing results that I just want to give up! I really want to get rid of the cellulite on the backs of my legs.  Do you think if I'm only eating about 900 calories a day, burning that many, doing cardio for about 45 min. 6 days a week and some light weight lifting, I'll be seeing results soon? I haven't been doing it for too long, so I know I really can't have results yet, but I'm not a very patient person.  Thank you!

A. First of all, you need more calories. Try to cut out your simple carbohydrates and hydrogenated fats and oils and see what results you get. I would also drop the cardio in favor of some HIIT training. One thing I would like to stress to you is to not over do it. Slow down, or you will burn out and eventually quit. Training six days a week is also a red flag. I responded to this in your other question.

Q. From Georgeann: When losing weight, is there an order that the body usually follows as  to where it's lost 1st, 2nd, 3rd..... last?

A.  This is determined by your genetics. The last spot for women seems to be the thighs and the last spot for men seems to the the abs, but again this is just a generalization.

Q. From Ravi: I am 6 ft 2 " high and weigh 102 kg . my aim is to reduce my weight by about 15 kgs , how do i go about doing it. Now i am doing aerobics daily for 30 mts and gym for 30 mts

A. I would recommend that you drop the aerobics in favor of some HIIT training and watch your diet.

Q. From Kiki: I have been doing a weight loss program for over a year now and have lost 60 pounds so far, but still have a long way to go.  My Dr. recommended weight lifting to gain some muscle to increase the calories I burn.  

  I am a woman and want to have muscle tone and some definition, however I do not want to bulk up.  I want to maintain the flexibility that I have.  I would like to have a "female" shape when I have finally reached my weight loss goals.

  The question is:
   How much weight and how many reps should I be using on the machines to get what I want?  

A. First of all we must discuss definitions. How much muscle tone and definition do you want? What do you mean bulk up? How much muscle mass do you consider bulking up? Do you mean bulking up of the muscle tissues or overall body weight? Do you consider adding 5 pounds of muscle "bulking up" or 30 pounds. Do you think those women who have a lot of muscle definition are bulked up? In addition, what is a "female shape"? Are we talking the classical female shape of a soft body, or a more modern female shape of the anorexic looking models? As you can see, everyone has their own opinion on what a "female" shape is and should be. Could you be more specific to these questions and maybe I can give you a better answer. 

Next, why are you using machines instead of free weights? Free weights are superior to machines in nearly every aspect. If you get back to me with these answers to these questions I will be better able to assist you.

Q. From Aaron: I am 34 years old and weigh 90 Kilos. When work permits I do three one hour aerobic sessions a week. I am reasonably fit, but am unhappy with my stomach. This is due to a fondness for beer! Is there any alcoholic drink which will not pack me full of calories?

A. If you are serious about losing the fat stomach, than you need to quit drinking beer. You priorities show that you are more interested in drinking beer than losing the fat.

Q. From Kara: Bob, is it possible to make a dramatic difference in your looks by exercising and eating right, in 3 months? if I work out about 6 days a week for a little over an hour.

A. Kara, the answer is yes if you do it correctly. You must not over train, and you should concentrate on building muscle mass. 

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