Every bodybuilder has some concept of how you can build muscle, but few of them really know how to lose weight and build muscle. Bulking up may be the easy part, all you have to do is pump ever-increasing levels of iron.
The losing fat may be the hard part because that requires a lot of self-discipline and dedication.
It’s a proven fact that the greater muscle you build the more fat you burn. Muscle requires 3 times more energy to work than fat uses. The main solution to losing fat would be to develop muscle.
The other a part of losing weight is diet. This is the hard part since it requires that we shut off all desires for desserts, candy, soft drinks, bread created using any kind of flour and alcohol based drinks. No refined sugars or grains allowed on a bodybuilders diet.
A bodybuilder weight and strength training program includes exercises for each muscle group in the body; chest, shoulders, back, arms, core and legs. You have to make five trips a week to the fitness center not less than an hour or so or even more of pumping iron per session.
If you are an exercise novice, you will need to seek the advice of the expert about the best way to lose weight and develop muscle. The trainer at your local fitness centre is the logical person to visit. They will begin a program for you that actually works every muscle to total exhaustion at least once per week.
Here is what a weekly schedule of workouts along with other fitness activity will look like:
* Monday – Workout focus is on chest
o Bench press – 3 sets of 10 reps
o Dumbbell flies or Pec-Deck – 3 sets of 10 reps
o Incline The bench press – 3 sets of 10 reps
o Decline Bench press – 3 sets of 10 reps
o Push-Ups – 3 sets of 25 reps
o Core Exercises
? Sit-ups
? Crunches
? Leg Raises
? Dumbbell Side-bends
* Tuesday – Workout focus is on legs
o Squats – 3 sets of 10 reps
o Hack Squats – 3 sets of 10 reps
o Sissy Squats – 3 sets of 10 reps
o Leg Extensions – 3 sets of 10 reps
o Thigh Biceps Curls – 3 sets of 10 reps
o Calf Raises – 3 sets of 10 reps
o Donkey Calf Raises – 3 sets of 10 reps
o Lunges with Dumbbells – 3 sets of 25 reps
* Wednesday – Workout focus is on Shoulders
o Standing Barbell Press – 3 of 10
o Seated Dumbbell Press – 3 of 10
o Front Dumbbell Raises – 3 of 10
o Lateral Dumbbell Raises – 3 of 10
o Upright Barbell Rowing – 3 of 10
o Bent-Over Dumbbell Extension – 3 of 10
o Barbell Shrugs -3 of 10
o Core Exercises – 3 of 25
? Flat bench crunches
? Decline bench crunches
? Compound crunches on mat
* Thursday – Workout focus is on Back. Three sets of 10 reps on each.
o Pull-Ups on chinning bar
o Front Levers on chinning bar
o Lat Machine Pull-Downs
o Seated Rowing with cable-and-pulley
o Bent Over Rowing with barbell
o Bent Over Rowing with dumbbell, one arm at a time
o 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
o Biceps Barbell curls
o Triceps Press Down, cable-and-pulley (lat) machine
o Biceps Dumbbell Curls on incline bench
o French Presses on flat bench
o PreacherBench curls with easy-curl-bar
o Bent Over Dumbbell Extensions
o Concentration Curls with single dumbbell
o Dumbbell Presses from behind the neck
o Core Exercises
? Decline Sit-Ups
? Compound Decline Sit-Ups
? Compound Leg Raises
Diet – The truly hard part
Protein – 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates – 40% of calories from fresh vegetables and fruit. 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.
Learn more about how to get six packs. Stop by Annette Lode’s site where you can find out all about how to get six packs and what it can do for you.