Lose Fat and Gain Muscle
How to Lose Fat and Gain Muscle
A bodybuilder’s main target is to modify his body through intense workout although some of them have no idea how to lose fat and gain muscle all at the same time. Losing fat may sound simple but it is one of the hardest things to do. It requires 100% pure discipline and determination. In order to have the body you’ve always dreamt of, you must understand that your muscles require thrice the energy for it to function while fats won’t need that much. It follows that when you burn your fats, you’ll gain muscles and this can all be done through exercise.
The second half of ‘lose fat and gain muscle’, is getting rid of the fats through diet. The hardest part lies in your self-control to restrain yourself from craving fat-gaining foods. Sweets, sodas, bread and alcohol should be avoided when you are on a strict body builder’s diet. Furthermore, if you want to know how to lose fat and gain muscle, you must be aware that refined sugars, grains and artificial sweeteners are also not allowed.
How to Lose Fat and Gain Muscle through Exercise
Bodybuilders would know that an exercise program designed for all the muscle groups in the body is needed to start training. If you are a novice, you may go to a fitness center and ask the help of a professional trainer. They can give you recommendations on which programs to take in working out your muscles effectively. For advanced bodybuilders, training sessions of five times a week for about an hour long would be sufficient, while a beginner should start off at least once per week.
Below is a sample of a weekly program which will show you how to lose fat and gain muscle:
MONDAY – Workout focus is on chest
1. Bench Press – 3 sets of 10 reps
2. Dumbbell flies or Pec-Deck – 3 sets of 10 reps
3. Incline Bench Press – 3 sets of 10 reps
4. Decline Bench Press – 3 sets of 10 reps
5. Push-Ups – 3 sets of 25+ reps
6. Core Exercises – 3 sets of 25 reps – Sit-ups, Crunches, Leg Raises, Dumbbell Side-bends
TUESDAY – Workout focus is on legs
1. Squats – 3 sets of 10 reps
2. Hack Squats – 3 sets of 10 reps
3. Sissy Squats – 3 sets of 10 reps
4. Leg Extensions – 3 sets of 10 reps
5. Thigh Biceps Curls – 3 sets of 10 reps
6. Calf Raises – 3 sets of 10 reps
7. Donkey Calf Raises – 3 sets of 10 reps
8. Lunges with Dumbbells – 3 sets of 25 reps
WEDNESDAY – Workout focus is on shoulders
1. Standing Barbell Press – 3 sets of 10 reps
2. Seated Dumbbell Press – 3 sets of 10 reps
3. Front Dumbbell Raises – 3 sets of 10 reps
4. Lateral Dumbbell Raises – 3 sets of 10 reps
5. Upright Barbell Rowing – 3 sets of 10 reps
6. Bent-Over Dumbbell Extension – 3 sets of 10 reps
7. Barbell Shrugs -3 sets of 10 reps
8. Core Exercises – 3 sets of 25 reps – Flat bench crunches, Decline bench crunches, Compound crunches on mat
THURSDAY – Workout focus is on back
1. Pull-Ups on chinning bar – 3 sets of 10 reps
2. Front Levers on chinning bar – 3 sets of 10 reps
3. Lat Machine Pull-Downs – 3 sets of 10 reps
4. Seated Rowing with cable-and-pulley – 3 sets of 10 reps
5. Bent Over Rowing with barbell – 3 sets of 10 reps
6. Bent Over Rowing with dumbbell, one arm at a time – 3 sets of 10 reps
7. Core Exercises – 3 sets of 25 reps – Flat bench leg raises, Compound sit-ups on mat, Dip bar leg raises, Upright twists
FRIDAY – Workout focus is on arms
1. Biceps Barbell Curls – 3 sets of 10 reps
2. Triceps Press Down, cable-and-pulley (lat) machine – 3 sets of 10 reps
3. Biceps Dumbbell Curls on incline bench – 3 sets of 10 reps
4. French Presses on flat bench – 3 sets of 10 reps
5. Preacher Bench curls with easy-curl-bar – 3 sets of 10 reps
6. Bent Over Dumbbell Extensions – 3 sets of 10 reps
7. Concentration Curls with single dumbbell – 3 sets of 10 reps
8. Dumbbell Presses from behind the neck – 3 sets of 10 reps
9. Core Exercises – 3 sets of 25 reps – Decline Sit-Ups, Compound Decline Sit-Ups, Compound Leg Raises
How to Lose Fat and Gain Muscle through Diet
Fitness professionals show us how to lose fat and gain muscle by getting involved in a two-part process consisting of exercise and diet. Without the other, it would be difficult to achieve your goal of being fit.
In order to plan the appropriate diet, make sure the proper proportions of nutrients are considered as shown below. At the same time, utilize a calorie counter to note down your calorie intake.
· 25% Protein – Protein can found in eggs, cheese, milk, organ meat (liver, kidney), red meat and fish.
· 40% Carbohydrates – Healthy carbohydrates come from natural fruits and vegetables. Avoid eating potatoes and rice.
· 35% Fats and Fiber – Fats that are beneficial to the body can be found in soluble and natural fats. Fiber, on the other hand, can be found in fresh fruits and vegetables.
Supplements may or may not be taken. Should you decide to maintain supplements, consider protein powder, amino acids and vitamins.
There is no short and easy road leading to fitness. You really do not have to be a fitness professional to achieve your fitness goals. Just keep in mind the two-part process and you’ll definitely know how to lose fat and gain muscle in no time.
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