How to Build Muscle & Lose Fat

How to Build Muscle & Lose FatAll bodybuilders know a little information about how to thicken up, but only some of them really know what they are doing when they try to build muscle & lose fat.  Knowing how to thicken up is not that difficult to do.  The only thing a bodybuilder has to do is to continue lifting large amounts of weight.

Trying to lose fat is the most difficult aspect because it takes plenty of effort, motivation and strong commitment to your bodybuilding goals.

It is generally accepted that the more you gain muscle, the more fat you will get rid of.  Muscle needs 3 times more energy to operate than fat will ever utilize.  In order to get rid of fat, you must build muscle.

The other aspect of getting rid of fat involves the things that you eat on a daily basis.  This means that you have to stop getting these wild cravings for fattening desserts, candy bars, sugary soft drinks, breads made with processed white flour, alcoholic drinks, processed sugars or bad grains.  Bodybuilders do not have any of these fattening items in their daily eating routines.  It might be a disheartening fact of life, but necessary if they want to build muscle & lose fat.

A bodybuilder ‘s weight and resistance training methods  will consist of exercises for all of the body’s muscle  areas such as the chest, shoulders, back, arms, torso and legs.  You must go to the gym 5 times a week for a minimum of one hour to lift weights.

If you are heavily into bodybuilding, you must ask a professional about an individualized exercie plan to build muscle and get rid of fat.  The fitness pro at your local gym is probably your best resource. He should know exactly what you need in order to reach your bodybuilding goals.  He will create a customized program that will work each and every muscle in your body at least once a week.  This will continue until your tired muscles cannot take any more pain.

Here is an example of the week long routine that you can expect to get from a fitness professional.

Monday – Your workout focuses on your chest & core area

Chest exercises

- Bench Presses – 3 sets of 10 repetitions

- Dumbbell flies or Pec-Deck – 3 gsets of 10 repetitions

- Incline Bench Presses – 3 sets of 10 repetitions

- Decline Bench Presses – 3 sets of 10 repetitions

- Push-Ups – 3 sets of 25 repetitions

Core Exercises

- Sit-ups

- Crunches

- Leg Raises

- Dumbbell Side-bend

Tuesday – Your workout concentrates on your leg area

- Squats – 3 sets of 10 repetitions

- Hack Squats – 3 sets of 10 repetitions

- Sissy Squats – 3 sets of 10 repetitions

- Leg Extensions – 3 sets of 10 repetitions

- Thigh Biceps Curl – 3 sets of 10 repetitions

- Calf Raise – 3 sets of 10 repetitions

- Donkey Calf Raise – 3 sets of 10 repetitions

- Lunges with Dumbbell – 3 sets of 25 repetitions

Wednesday – Your workout focuses on your shoulder & core area

- Standing Barbell Presses – 3 sets of 10 repetitions

- Seated Dumbbell Presses – 3 sets of 10 repetitions

- Front Dumbbell Raise – 3 sets of 10 repetitions

- Lateral Dumbbell Raise – 3 sets of 10 repetitions

- Upright Barbell Rowing – 3 sets of 10 repetitions

- Bent-Over Dumbbell Extension – 3 sets of 10 repetitions

- Barbell Shrug -3 sets of 10 repetitions

Core Exercise – 3 sets of 25 repetitions

- Flat bench crunch

- Decline bench crunch

- Compound crunch on mat

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• Thursday – Your workout concentrates on your back & core area. Three sets of 10 repetitions of each

- Pull-Ups on chinning bar

- Front Levers on chinning bar

- Lat Machine Pull-Downs

- Seated Rowing with cable-and-pulley

- Bend Over Rowing with barbell

- Bend Over Rowing with dumbbell, one arm at a time

Core Exercises – 3 groups of 10 repetitions

- Flat bench leg raise

- Compound sit-ups on mat

- Dip bar leg raise

- Upright twist

• Friday – Your workout focuses on your Arms. Three sets of 10 repetitions of each

- Biceps Barbell Curl

- Triceps Press Down, cable-and-pulley (lat) machine

- Biceps Dumbbell Curls on incline bench

- French Press on flat bench

- Preacher Bench curls with easy-curl-bar

- Bent Over Dumbbell Extension

- Concentration Curls with single dumbbell

- Dumbbell Presses from behind the neck

Core Exercise

- Decline Sit-Ups

- Compound Decline Sit-Ups

- Compound Leg Raises

Your daily eating routine – The most difficult obstacle of bodybuilding

The protein in this daily eating routine consists of twenty five percent of calories that are derived from eggs, organ meats, red meat, poultry and fish.

The carbs are forty percent of calories that are derived from fresh fruits and vegetables. No potatoes or rice or other flour products like bread, rolls etc.

The fats and fibres that are found in this daily eating routine are thirty five percent of calories derived from natural fats, soluble oils and fresh fruits and vegetables.

The daily supplements that are used: protein powder, amino acids and various vitamins.








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