how can I lose weight on my body without losing muscle?

I'm slim on my upper body but huge on my lower body, specially on my thighs and butt. I'm trying to slim those areas and I know that you can spot reduce. My thighs have muscles but still have some fat around and my butt still has some fat too. what can I do to reduce fat on those areas and on others keeping the muscles that I already have? Please don't recomed lunges and squats because those exercise make my lower body bigger. Im 5ft 3 and weight around121lbs, my goal is to lose 11lbs. How many calories do I have to eat? and how many cardio sessions, vinyasa yoga and pilates do i have to do a week to slim my body and thighs and butt?

How to Lose Weight Fast on Fable 2

Recommended Answer:

The reason why lunges and squats make your lower body bigger is because your able to target muscle groups to grow much more than "spot reduce" fat. The only way you can spot reduce is to increase the blood flow in that area by wearing something warm there to cause it to heat your skin and sweat. You can notice that the areas where you have the most fat feel the coldest to your touch and thus have the least amount of blood circulation in your body. But even still the amount you can "spot reduce" is very low and is more for people seeking to temporarily lose weight and is not really used for long term sustained weight lose. Bodybuilders would only really seek to use that method like that right before a competition, but again it doesn't last.In all honestly what's much more important than caloire coutning is replacing as much fake processed food with real food as possible. You'd be surprised at how much food gets labeled as being "healthy" when in reality it really isn't. That's the real cause of your body holding onto unhealthy fat, which is caused from artificial sugar, preservatives, oils, and processed carbs that break down too quickly to turn into sugar in your blood. "Real food" doesn't have these negative effects on our bodies.As for your exercises, you want to focus on cardio and strength training. Not saying that you need to develop muscle like a guy, but the more muscle you have the more fat your body burns into energy throughout the day. That's where the majority of your weight lose is going to come from, instead of through directly sweating from workouts. To learn more, you might want to check out this site here: http://www.wisdom-square.com/how-to-lose-weight-and-belly-fat-fast.htmlGood luck to you! :)

Other Answers:

• Try jogging.
• healthdietsandfitness.com
• Visit your gym. They will give you the routine to get what you want.
• for the muscle part eat about 1.2g's of protein per pound of lean body mass,you also have to do that while remaining under your calorie goal