How To Lose Fat And Gain Muscle

Every bodybuilder has some idea of how to bulk up, but few of them really know how to lose fat and gain muscle. Bulking up is the easy part, all you have to do is pump ever-increasing amounts of iron.

The losing fat is the hard part because that requires a lot of self discipline and dedication.

It is a fact that the more muscle you build the more fat you burn. Muscle requires three times more energy to function than fat will use. Part of the solution to losing fat is to gain muscle.

Losing fat is diet:

This part is the hardest because it requires that we shut off all desires for desserts, candy, soft drinks, bread made with any type of flour and alcoholic beverages. No refined sugars or grains allowed on a bodybuilders diet.

A bodybuilder weight and resistance training program will include exercises for every muscle group in the body; chest, shoulders, back, arms, core and legs. You need to make five trips a week to the fitness center for at least an hour or more of pumping iron per session.

If you are a fitness novice, you will need to seek the advice of an expert on the best way for you to lose fat and gain muscle. The trainer at your local fitness centre is the logical person to go to. They will establish a program for you that works every muscle to total exhaustion at least once per week.

Here is what a weekly schedule of workouts and other fitness activity will look like:

Monday  - Workout focus is on chest.

• Bench Press - 3 sets of 10 reps
• Dumbbell flies or Pec-Deck - 3 sets of 10 reps
• Incline Bench Press - 3 sets of 10 reps
• Decline Bench Press - 3 sets of 10 reps
• Push-Ups - 3 sets of 25+ reps
• Core Exercises
- Sit-ups
- Crunches
- Leg Raises
- Dumbbell Side-bends

Tuesday  - Workout focus is on legs.

• Squats - 3 sets of 10 reps
• Hack Squats - 3 sets of 10 reps
• Sissy Squats - 3 sets of 10 reps
• Leg Extensions - 3 sets of 10 reps
• Thigh Biceps Curls - 3 sets of 10 reps
• Calf Raises - 3 sets of 10 reps
• Donkey Calf Raises - 3 sets of 10 reps
• Lunges with Dumbbells - 3 sets of 25 reps

Wednesday  - Workout focus is on Shoulders.

• Standing Barbell Press - 3 of 10
• Seated Dumbbell Press - 3 of 10
• Front Dumbbell Raises - 3 of 10
• Lateral Dumbbell Raises - 3 of 10
• Upright Barbell Rowing - 3 of 10
• Bent-Over Dumbbell Extension - 3 of 10
• Barbell Shrugs -3 of 10
• Core Exercises - 3 of 25
- Flat bench crunches
- Decspan bench crunches
- Compound crunches on mat

Thursday  - Workout focus is on Back. Three sets of 10 reps on each.

• Pull-Ups on chinning bar
• Front Levers on chinning bar
• Lat Machine Pull-Downs
• Seated Rowing with cable-and-pulley
• Bent Over Rowing with barbell
• Bent Over Rowing with dumbbell, one arm at a time
• Core Exercises - 3 of 25
- Flat bench leg raises
- Compound sit-ups on mat
- Dip bar leg raises
- Upright twists

Friday  - Workout focus is on Arms. Three sets of 10 reps.

• Biceps Barbell Curls
• Triceps Press Down, cable-and-pulley (lat) machine
• Biceps Dumbbell Curls on incline bench
• French Presses on flat bench
• PreacherBench curls with easy-curl-bar
• Bent Over Dumbbell Extensions
• Concentration Curls with single dumbbell
• Dumbbell Presses from behind the neck
• Core Exercises
- Decline Sit-Ups
- Compound Decline Sit-Ups
- Compound Leg Raises

Diet:

The really hard part

Protein - 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates - 40% of calories from fresh fruits and vegetables. No potatoes or rice. Fats and Fibers - 35% of calories from natural fats, soluble oils and fibrous fruits and vegetables.

Supplements - Protein powder, amino acids and vitamins.