Ways to Lose Fat And Gain Muscle

Every weight-trainer has ideas ways to bulk up, but few of them actually understand how to lose fat and gain muscle. Bulking up was the straightforward part, all youve to try and do is pump ever-increasing amounts of weights.

The losing body fat is the difficult part because that requires loads of self regulation and devotion.

It's a proven fact that the more muscle you create the greater amount of unwanted weight you lose. Muscle involves 3 times more energy to perform than fat will use. Part of the solution to lose fat is to gain muscle.

The other important part of losing body fat is diet program. It is the hard part as it demands that we shut off all requests for desserts, candy, soft drinks, bread made with any form of flour and alcoholic liquids. No refined sugars or grains allowed on a weight lifters diet regime.

A bodybuilder weight and resistance training program will include work outs for every muscle tissue group within the body; chest, shoulders, back, arms, core and legs. You need to make 5 visits weekly towards the fitness centre for a minimum of an hour or more of pumping the iron per session to lose fat and gain muscle.

If youre a workout novice, you might have to seek the recommendation of a guru over the best way for you to lose fat and gain muscle. The trainer at your regional fitness centre is the logical person to go to. They will set up a program for you that works every muscle to complete exhaustion at least once per week.

Here's what a weekly schedule of workouts and other health 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 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 really difficult part

Protein 25% of calories from eggs, organ meats, meat, poultry and fish Carbohydrates 40% of calories from fresh fruits and veg. No potatoes or rice. Fats and Fibres 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?!

0