A good way to burn fat without loosing all your muscle is to do HIIT training.
High Intensity Interval Training is a quick explosive way to burn fat.
If you want lots of info, scan the HIIT forum and ask for programs. Basicly after a warm up you sprint for 1min, then jog for 2mins then go back to sprinting, then running and so on and so on for 20mins.
the more fit you become the longer and faster you will be sprinting, but you always stick to 20mins.
Because it only takes 20mins, you will not feel as tired as if you were running for an hour, but you will have burned off the same amount of calories. HITT should be done 2-3times a week.
Remember to warm up and cool down. And if your lifting weights do your lifting 1st.
Dont do any exercise before eating breakfast, this exercise is high intensity and you may get dizzy and passout if your not well fuled.
VERY IMPORTANT - Take it slow, its much harder than it sounds.
warm up= (slowly building your heart rate to 130-150)
cool down= (bringing your heart rate down to 110-130)
s= sprinting (fast enough to last only 1min)
r=running (fast enough to last only 3mins)
w= walking (at a pace to keep your heart rate high-swinging your arms)
begginers - run, sprint, walk
intermediate - sprint, walk
w-1min .............continue 1min walk and 1min sprint for 20mins
advanced - sprint, run
r-1min....................continue 1min run, 1min sprint for 20min.
I’m not much of a runner so I just did the beginners program and I’m absolutely knackered, my lungs are still burning.