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How to Lose Fat and Gain Muscle
In this Lose Fat And Gain Muscle Program, you will learn about muscle and fat. How the more muscle you have the lower the percentage of fat your body will have.
The goal of all bodybuilders is to lose fat AND gain muscle. That is one of the hardest things to do in the sport. Most people know how to bulk up and most people know how to lose some fat, but to lose fat and gain muscle at the same time takes dedication, discipline, and know-how.
The first step in lose fat and gain muscle is to gain as much muscle as you can. Muscle burns approximately three times as many calories as fat so increasing muscle mass means the more calories your body will burn.
The other part of lose fat and gaining muscle is your diet. You simply cannot out train your bad diet. Dieting is the hard part because many people have to shut off their desires for sweets, fast food, refined grain foods, alcohol and candy. When you want to get really ripped you simply cannot eat things like refined flour and sugars. It's okay to cheat once in awhile, such as a cheat meal once per week, but beyond that you will not get results.
A bodybuilding weight and exercise program will incorporate exercises for every major muscle group in the entire body. It should include exercises for your chest, back, arms, legs, and core. It is best to get a weight training workout in five times per week. Also, you should never train the same muscle groups more than twice per week. This causes over training and will lead to inhibited results. Your muscles need the right combination of training and rest.
Lets take a look at a sample workout plan for the week.
Monday – Chest workout
Bench Press – 3 x 10
Dumbbell fly – 3 x 10
Incline – 3 x 10
Decline – 3 x 10
Push Ups – 3 sets of 25
Core
Legs
Squats – 3 x 10
Hack Squats – 3 x 10
Leg Extension – 3 x 10
Lunges Dumbbells – 3 sets of 25
Wednesday – Shoulders
Barbell Press – 3 x 10
Dumbbell Press – 3 of 10
Dumbbell Raises – 3 x 10
SideDumbbell Raises – 3 x 10
Core Exercise – 3 x 25
Thursday – Back. 3 x 10 on each.
Pull-Ups
Front Levels
Lat Pull-Downs
Core Exercise – 3 x 25
Friday – Arms. 3 x 10 on each.
Biceps Curls
Triceps Push Down
Biceps Dumbbell Curls
French Press
Core Exercise
Utilize this workout schedule in combination with a high protein diet. Intake at least 1.25 grams of protein per pound of bodyweight for women and 1.5-2 grams per pound for men. Always drink a protein shake right after working out.