Lifting Weights Is Just One Part Of Losing Fat and Gaining Muscle

The simplest part is to bulk up; you only have to pump lots of iron. The most difficult part is to lose fat – you need to be dedicated and have some discipline.

Here’s what you need to understand about burning fat: the more muscle in your body, the more fat that gets burned. Muscle needs three times the energy to work than fat uses. Therefore, one part of the equation is to gain muscle if you want to lose fat.

 

Your Diet Is Second Part To Losing Fat and Gaining Muscle

Okay, so you understand that exercising (lifting weights) is just one part of the equation to losing your body fat and gaining muscle mass. However, your diet is the other part of the equation.

The diet is the trickiest part of losing weight and gaining muscle because it means ignoring the desires people have for sodas, desserts, candy, white bread, etc. A bodybuilder’s diet cannot consist of refined grains or sugars.

Exercises in the weight and resistance training program for bodybuilders will focus on all muscle groups:

  • Arms
  • Back
  • Chest
  • Core
  • Legs
  • Shoulders

And, to get the most from the bodybuilding program, you must be at the gym five days a week for a minimum of one hour each time.

If you’ve never exercised before or it’s been a while, you should talk to an expert about how you can gain muscle and lose fat. The best person to go to is the trainer at your local gym. They can set up a program that works all muscles to complete exhaustion once every week.

Here’s one option for a weekly “lose fat, gain muscle” workout that you can use:

Monday – Leg Day

Squats – three sets of 10 reps
Leg Extensions – three sets of 10 reps
Lunges with Dumbbells – three sets of 25 reps
Hack Squats – three sets of 10 reps
Calf Raises – three sets of 10 reps
Thigh Bicep Curls – three sets of 10 reps

Tuesday – Chest Day

Bench Press – three sets of 10 reps
Incline Bench Press – three sets of 10 reps
Push-ups – three sets of 25 or more reps
Core Exercises – Crunches, sit-ups, dumbbells side bends and leg raises

Wednesday – Back Day

Seated Rowing with Cable & Pulley – three sets of 10 reps
Pull-Ups using Chin Bar – three sets of 10 reps
Bent Over Rowing with Barbell – three sets of 10 reps
Lat Machine Pull-Downs – three sets of 10 reps
Core Exercises – compound sit-ups on mat, upright twists and dip bar leg raises

Thursday – Arms Day

Biceps Barbell Curls – three set of 10 reps
Biceps Dumbbell Curls – three sets of 10 reps
Bent-Over Dumbbell Extensions – three sets of 10 reps
Dumbbell Presses From Behind Neck – three sets of 10 reps
Core Exercises – compound leg raises, compound decline sit-ups and decline sit-ups

Friday – Shoulders Day

Front Dumbbell Raises – three sets of 10 reps
Seated Dumbbell Press – three sets of 10 reps
Bent-Over Dumbbell Extension – three sets of 10 reps
Upright Barbell Rowing – three sets of 10 reps
Core Exercises – compound crunches on mat, decline bench crunches and flat bench crunches

 

A Look At The Bodybuilder’s Diet

When it comes to the bodybuilder’s diet, this can be the toughest part especially when it comes to what you need to consume and what the percentage of calories should be. Below is an idea of what the diet should consist of:

  • Protein – 25 percent from organ meats, red meat, eggs, fish and poultry
  • Fibers and Fats – 35 percent from soluble oils, natural fats and fibrous vegetables and fruits
  • Carbohydrates – 40 percent from fresh vegetables and fruits (no rice or potatoes)

You can also use supplements in the form of vitamins, amino acids and protein powder.

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