What are the two primary features that distinguish bodybuilders from the rest of the population? First, bodybuilders have more muscle mass than everybody else. Second, they have less body fat than everybody else. It’s so simple that it hardly seems worth mentioning, but it really is important to keep in mind. If you want to look like a bodybuilder you need to lose fat and gain muscle.
Generally if you want to lose fat, you need to eat a low calorie diet and exercise more. If you want to gain muscle you have to combine weight training and a higher calorie diet. So it seems that it would be very difficult, if not impossible, to lose fat and gain muscle at the same time.
Fortunately, this is not the case. Since fat stores energy and muscles use energy, the more you build up your muscles the more fat you will burn.
There are basically three parts to becoming a lean bodybuilder: weight training, cardio training, and proper diet. Together they can powerfully transform your body. If you stick to it, and add in the effect of your increased metabolism, you will begin to see significant results.
Weight training works your muscles and builds them up. A good weight training regimen will consist of exercises for all of the muscle groups in your body. In order to allow your muscles enough time to recover, you only need to work each muscle group once a week. Since you can do related groups together on the same day, you can do all of your weight training in three days every week.
For example, a good routine would be to do your chest and biceps on Monday, your back, shoulders and triceps on Wednesday, and your lower body and abs on Friday. Click on the link below to see a good example workout.
Cardio training is essential for burning fat as well as helping your heart and general fitness level. You should do your cardio training on the days in between your weight training. So if you do your weights on Monday, Wednesday and Friday, then you should do your cardio on Tuesday, Thursday and Saturday.
You can try to mix in different cardio exercises during the week. For example, you can work out on a stationary bike or elliptical on weekdays and go for a run on the weekend.
The hardest part of gaining muscle and losing fat is the diet. You must remain disciplined and stick to it. Resist any and all cravings for empty calories. You only want to consume high quality protein, carbohydrates and fats.
In order to build muscle you will need to consume ample quantities of protein. Protein powders are an excellent way to supplement your protein intake. You also need an adequate amount of carbohydrates to fuel your body. Eat plenty of fruits and vegetables, and whole grains such as brown rice. The best fats are mono-unsaturated fats like olive oil, almonds and other nuts.
Following through on these three parts isn’t easy. It requires discipline in order to succeed. But those that stick to it find that they will lose fat and gain muscle.