Ways to Lose Fat and Gain Muscle
Each body-builder has some idea of how one can bulk up
, except only some of them in reality understand how to lose fat and gain muscle. Bulking up was the easy part, all you have to try and do is work ever-increasing amounts of weights.
The losing fat will be the hard part as that requires a lot of self regulation and commitment.
It's a indisputable fact that the greater muscle you construct the greater amount of fat you lose. Muscle tissue requires 3 times more energy to perform than fat will use. Part of the answer to lose fat is to gain muscle.
Another area of losing unwanted weight is diet regime. This is often the tough part since it demands that we shut off all wishes for desserts, candy, soft drinks, bread created using any form of flour and alcoholic beverages. No refined sugars or grains allowable with a bodybuilders diet program.
A weight-trainer weight and resistance workout program will include work outs for every muscle tissue group in the body; chest, shoulders, back, arms, core and legs. You should make 5 trips a week towards the gymnasium for at the least an hour or more of pumping the iron per session to lose fat and gain muscle.
If you are a fitness beginner, you may have to seek the recommendation of a guru on the ways for you to lose fat and gain muscle. The exerciser at a local fitness centre would be the sensible person to go to. They should create a course for you that works every muscle to total exhaustion a minimum of once per week.
Here's what a weekly timetable of routines and other health activity will seem 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 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 regime The truly tough part
Protein 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates 40% of calories from fresh fruits and greens. No potatoes or rice. Fats and Fibers 35% of calories from natural fats, soluble oils and fibrous fruits and veggies.
Supplements Protein powder, amino acids and nutritional vitamin supplements.
To lose fat and gain muscle, the above info is invaluable, I hope you all agree?!
Ways to Lose Fat and Gain Muscle
By: willfy4vmo
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