subject: Best Way To Lose Fat And Gain Muscle [print this page] Every weight-trainer has ideas how you can bulk up, but hardly any of them in actuality know how to lose fat and gain muscle. Bulking up was the straightforward part, all you've got to try and do is pump ever-increasing amounts of iron.
The losing body fat would be the tough part since that needs a lot of self control and devotion.
It's a fact that the greater muscle you construct the greater amount of unwanted weight you burn. Muscle demands 3 times more energy to operate than fats will use. Part of the answer to lose fat is to gain muscle.
Another important part of losing body fat is diet program. This is often the difficult part since it requires that we shut off all desires for desserts, candy, soft drinks, bread made with any kind of flour and alcoholic beverages. No refined sugars or grains permissible with a body-builders diet.
A weight-trainer weight and resistance training course will contain workout routines for every muscle group in the body; chest, shoulders, back, arms, core and legs. It is advisable to make 5 visits weekly to the fitness centre for a minimum of an hour or more of pumping weights per session to lose fat and gain muscle.
If youre a training beginner, you might have to search for the recommendation of a guru on the best way for you to lose fat and gain muscle. The coach at a local gymnasium will be the obvious person to go to. They'll create a course for you that works every muscle to complete exhaustion a minimum of once per week.
Here is what a weekly schedule of routines and other health activity will appear 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 plan The seriously hard part
Protein 25% of calories from eggs, organ meats, meat, poultry and fish Carbs 40% of calories from fresh fruits and veggies. No potatoes or rice. Fats and Fibers 35% of calories from natural fats, soluble oils and fibrous fruits and greens.
Supplements Protein powder, amino acids and nutritional vitamins.
To lose fat and gain muscle, the above information is invaluable, I hope you all agree?!
