Bodybuilders have an idea in how to bulk up but not many know how to gain muscle and lose fat. Bulking up is easy all you have to do is increase the amount of weight that you lift.

Losing fat seems to be a bodybuilders nightmare and requires enormous willpower and self sacrifice.

It is known that the more muscle you build the more fat you will lose. That is because muscle requires 3 times more energy than fat. The simple truth is order to lose more fat you must gain more muscle.

The other major component in losing weight is your diet. It becomes very tempting when you on a strict diet to avoid deserts, sweets, cool drinks and alcohol. A bodybuilder shouldn’t have any refined sugars or starches in his diet.

As a bodybuilder your workout program should include exercise for each muscle group, body , chest, shoulders, back, arms, core and legs. You should go to the gym at least 5 times a week to pump iron.

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If you are a beginner you should find an expert that will show you how to gain muscle and lose fat  fast. Your local gym should have a trainer that will exhaust each muscle group at least once a week. I

Here is what a weekly schedule of workouts and other fitness activity will look like:

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• Monday – Workout focus is on chest

Working the chest muscles is essential when wanting to know how to gain muscle and lose fat.

-          Start with The bench Press and do 3 sets of 10 reps

-          You can Do dumbbell flies or pec-deck and do 3 sets of 10 reps

-          Should Do both incline and decline bench press with 3 sets each

-          Do 3 sets of pushups with 25 reps each

-          Your core exercise you be situps , crunches, Leg raises and dumbbell side bends.

• Tuesday – Workout focus is on legs

-          Squats are the best exercise to start with so do 3 sets of 10 reps

-          Do 3 sets of hack squats with 10 reps a set

-          Do 3 sets of sissy squats with 10 reps a set

-          Do 3 sets of leg extensions with 10 reps a set

-          Do 3 sets of Bicep curls with 10 reps a set

-          Do 3 sets of calf raises with 10 reps a set

-          Do 3 sets of donkey calf raises with 10 reps a set

-          Do 3 sets of lunges with dumbbells with 25 reps a set

 

• Wednesday – Workout focus is on Shoulders

Do 3 sets of standing barbell press with 10 reps a set

Do 3 sets of seated dumbbell presses with 10 reps a set

Do 3 sets of front dumbbell raises with 10 reps a set

Do 3 sets of Lateral dumbbell raises with 10 reps a set

Do 3 sets of Upright Barbell Rowing with 10 reps a set

Do 3 sets of Bent over dumbbell extensions  with  10 reps a set

Do 3 sets of Barbell Shrugs with 10 reps a set

These are the core exercise that should be 3 sets with 25 reps a set

-          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

Working the biceps is another important muscle group when learning how to gain muscle and lose fat.

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 hard part

Diet is a very important component when learning how to gain muscle and lose fat.

Protein – 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates – 40% of calories from fresh fruits and vegetables. No potatoes or rice. Fats and Fibers – 35% of calories from natural fats, soluble oils and fibrous fruits and vegetables.

Supplements – Protein powder, amino acids and vitamins.