A bodybuilder knows exactly how to size up, but only less of them know how to drop the fat and put up a muscle. Since bulking up is easy to gain, you need to pump yourself to your limits with some irons.
You need the dedication and you should also have the discipline since these are the requirements for total fat elimination.
True that when you build muscles more, you fill burn more fats because the muscles need 3x more energy needed to function than the fat. And part of the result for fat reduction is to grow on some muscles.
Dieting plays a major role in fat reduction. Though this is very hard to practice because we need to cut ourselves out for our cravings for desserts, sweets, cakes, soft drinks and any other type of alcoholic beverages. Refined sugars and grains must also be avoided.
One of a bodybuilder’s resistance and weight programs should include for each of the muscle group including the shoulders, chest, arms, back, and legs. You have to hit the gym for at least 5 times a week for at least an hour of pumping iron each session.
If you’re still a fitness beginner, you have to ask advice from a fitness expert what are the best and easy possible ways to trim down and build up muscles.
Here is a sample schedule of the workouts that you may practice:
Monday – Chest focus
Bench Press – at least 3 sets of 10 repetitions
Dumbbell flies or Pec Dec – at least 3 sets of 10 repetitions
Inclined Bench Press – at least 3 sets of 10 repetitions
Decline Bench Press – at least 3 sets of 10 repetitions
Core exercises
- do sit-ups
- do crunches
- do leg raises
- do dumbbell side-bends
Tuesday – Legs focus
Squats – at least 3 sets of 10 repetitions
Hack squats – at least sets of 10 repetitions
Sissy squats – at least 3 sets of 10 repetitions
Leg extensions – at least 3 sets of 10 repetitions
Thigh bicep extensions – at least 3 sets of 10 repetitions
Calf raises – at least 3 sets of 10 repetitions
Donkey calf raises – at least 3 sets of 10 repetitions
Lunges with dumbbells – at least 3 sets of 25 repetitions
Wednesday – Shoulder Focus
Standing barbell press – at least 3 sets of 10 repetitions
Seated dumbbell press – at least 3 sets of 10 repetitions
Front dumbbell raises – at least 3 sets of 10 repetitions
Lateral Dumbbell Raises – at least 3 sets of 10 repetitions
Upright Barbell Rowing – at least 3 sets of 10 repetitions
Bent-over dumbbell extension – at least 3 out of 10 repetitions
Barbell shrugs – at least 3 sets of 10 repetitions
Core exercises – at least 3 sets of 25 repetitions
- do flat bench crunches
- do decline bench crunches
- do compound crunches on a mat
Thursday – Back Focus.
Pull-Ups on chinning bar – at least 3 sets of 10 repetitions
Front Levers on chinning bar – at least 3 sets of 10 repetitions
Lat Machine Pull-Downs – at least 3 sets of 10 repetitions
Seated Rowing with cable-and-pulley – at least 3 sets of 10 repetitions
Bent Over Rowing with barbell -at least 3 sets of 10 repetitions
Bent Over Rowing with dumbbell, one arm at a time – at least 3 sets of 10 repetitions
Core Exercises – 3 sets of 25 repetitions
- do flat bench leg raises
- do Compound sit-ups on mat
- do dip bar leg raises
- do Upright twists
Friday – Arms focus.
Biceps Barbell Curls -at least 3 sets of 10 repetitions
Triceps Press Down, cable-and-pulley (lat) machine -at least 3 sets of 10 repetitions
Biceps Dumbbell Curls on incline bench – at least 3 sets of 10 repetitions
French Presses on flat bench -at least 3 sets of 10 repetitions
Preacher Bench curls with easy-curl-bar -at least 3 sets of 10 repetitions
Bent Over Dumbbell Extensions -at least 3 sets of 10 repetitions
Concentration Curls with single dumbbell -at least 3 sets of 10 repetition
Dumbbell Presses from behind the neck -at least 3 sets of 10 repetitions
Core Exercises – at least 3 sets of 25 repetitions
- do Decline Sit-Ups
- do Compound Decline Sit-Ups
- do Compound Leg Raises
The Hard Part: Diet
Protein consumption that consists 25% calories from eggs, meats, red meat, fish and poultry; Carbohydrates consisting 40% calories from organic vegetables and fruits. Avoid potatoes and rice. Fiber that consists 35% of calories from the natural fats, fruits and vegetables.
Food Supplements such Protein powder mixed with raw milk, amino acids and vitamins.
Original article and pictures take demo.mythemeshop.com site
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