Bodybuilders everywhere all seem to have a handle on how to build muscle and bulk up. but not many know how to burn fat build muscle to generally improve their health. Getting big and musclebound is actually the simple piece of the plan; pretty well pump iron with ever increasing regularity and you’ll get there.
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What requires the real dedication, perseverance and absolute self discipline is losing fat. There’s no disputing that the amount of fat you burn is directly related to amount of muscle you build. Just to function, muscle mass consumes three times more energy (calories) than fat will burn, so of course a big part of the losing weight game is to actually build muscle.
Diet is a huge part of shedding weight. This can be perhaps the most difficult part of a bodybuilders regime as it requires pretty much total dedication. You will be totally abstaining from all alcoholic drinks, pretty well anything made with flour, desserts, candies and the like. A bodybuilders diet has no place for grains or refined sugars. Zero tolerance, but think of how cheap this diet will be!
The accepted resistance training and weight control program for bodybuilders will have an exercise routine for every muscle group, legs, shoulders, arms, chest, back and the core. Plan on hitting the gym for an hour of iron pumping and lifting weights everyday for five days a week.
Novices wanting to burn fat build muscle need to consult with the fitness center trainer to seek expert advice. You’ll need a program that works every muscle to total exhaustion at least once per week for the best results, and this can be a daunting task without some experienced advice.
Though this can be varied a little, i.e. you don’t have to stay to this exact sequence, but do make sure each set of exercises are performed once per week.
• Monday’s Burn Fat Build Muscle Plan – 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
These can vary in quantity, consult with your trainer.
• Tuesday’s Burn Fat Build Muscle Plan – Today we focus on the 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
Again your trainer will assist you in describing the method of performing each of these exercises.
• Wednesday’s Burn Fat Build Muscle Plan – Shoulders Day
o Standing Barbell Press – 10 reps, x 3 sets
o Seated Dumbbell Press – 10 reps, x 3 sets
o Front Dumbbell Raises – 10 reps, x 3 sets
o Lateral Dumbbell Raises – 10 reps, x 3 sets
o Upright Barbell Rowing – 10 reps, x 3 sets
o Bent-Over Dumbbell Extension – 10 reps, x 3 sets
o Barbell Shrugs –10 reps, x 3 sets
o Core Exercises – 10 reps, x 3 sets
Finish with an agreed number of the following:
? Flat bench crunches
? Decline bench crunches
? Compound crunches on mat
• Thursday’s Burn Fat Build Muscle Plan – Workout focus is on Back. 3 sets of 10 reps on each for this session
o Chinning bar Pull-Ups
o Front Levers on chinning bar
o Pull-Downs on Lat Machine
o Seated Rowing with cable-and-pulley
o Bent Over Rowing with barbell
o Bent Over Rowing with dumbbell, using 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’s Burn Fat Build Muscle Plan – Workout focus is on Arms. Three sets of 10 reps
(By now you should be into a routine and beginning to really enjoy your gym time.)
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 Preacher Bench 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 for most people!
Protein – 25% of calories must come from eggs, organ meats, red meat, poultry and fish only. For carbohydrates – 40% of calories and all fro, from fresh fruits and vegetables. Absolutely no potatoes or rice, in fact nothing starchy at all. Fats and Fibers – 35% of calories from natural fats, soluble oils and fibrous fruits and vegetables are best.
Supplements are acceptable, but stay with the following:
– Protein powder
- amino acids
- vitamins.
Look for known brands. Muscletech is a good one.
To burn fat build muscle it requires not only a plan, but also dedication and perseverance. The resulting body you will build makes it all worthwhile however.
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