Every bodybuilder has some idea of methods to bulk up, on the contrary hardly any of them truly understand how to reduce fat and grow muscle. Bulking up is the simple part, all you are required to carry out is lift
ever-increasing quantities of iron. Getting rid of the unwanted body fat is the tough part since that needs a lot of self discipline and commitment.

It is a fact that the greater muscle mass you build the more fat you burn. Muscle demands three times extra energy to operate than fat will consume. Part of the solution to burn fat, not muscle is to build up your body muscle as much as you can.

Another part of the burn fat, not muscle concept is diet. This is often the difficult part because it involves that we lock off all requests for desserts, candy, soft drinks, bread created using any type of flour as well as alcoholic drinks. Zero refined sugars or grains allowed on the bodybuilders diet.

A bodybuilder weight and resistance training course will contain physical exercises for each muscle grouping in the body; chest, shoulders, back, arms, middle and legs. It's worthwhile to make five visits a week to the fitness center for not less than an hour or more of lifting weights.

In case you are a fitness beginner, you will need to seek the instruction of a specialist for the easiest way for you to shake off extra fat and build muscle. The instructor at your neighborhood fitness centre would be the most likely individual to go to. The can set up a program for you that works each muscle to total fatigue no less than once per week.

This will give you an idea of what a weekly schedule of workouts and other
fitness activities should look like:

o 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

o 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

o 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

o 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

o Friday - Workout focus is on Arms. Three sets of 10


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, red

meat, chicken and fish Carbs - 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.

Dietary supplements - Protein powder, amino acids and nutritional vitamins.

Good luck in your quest to burn fat, not muscle!

So why do you see so many more “skinny” people who look like the guy on the left, rather than the lean and toned guy on the right?

Skinny fat vs burn the fat man

It’s not that the “lean and toned” folks pumped iron and packed on lots of extra muscle like a competitive bodybuilder would… The REAL difference is…