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Lose Fat and Gain Muscle with Bodybuilding

Updated on August 16, 2012

The Secret to a Healthy Body

Bodybuilding | Source

How to Lose Fat and Gain Muscle Mass at the Same Time?

The practice of increasing body mass through physical training without gaining fat is known as bulking. The objective of bulking is to gain muscle mass. Bodybuilders usually exceed their calorie requirement during the bulking stage, in order to gain muscle mass. During this stage, they may indulge themselves, ingesting great amounts of nutritious food, as well as poor nutritious food, such as junk food. The result of all these extra calories in the body is more stored fat. The contrary of what they’re trying to achieve. To get rid of this extra fat, bodybuilders, implement a cutting phase, in which the intake of calories is reduced. The end up result of this is a lean muscular body.

You can lose fat and gain muscle mass at the same time without going through the arduous stages of bulking and cutting. An effective physical resistance training program, along with cardio and a well-balanced diet rich in macronutrients and micronutrients can provide significant gains in muscle and strength, while at the same time, preventing the storage of body fat. While most bodybuilders strive themselves to accomplish an attractive figure for as long as a physical culture competition lasts, most people would prefer to accomplish the same, although for a longer span of time. This can be achieved if you choose the appropriate nutrients to fulfill your calorie needs.

Weight Lifting

Weight Lifting
Weight Lifting | Source

Full Body Workout

  • Upper body training workouts
  • Lower body training workouts
  • Core body training workouts
  • Do from 10-12 repetitions of each with a one minute interval as you move between workouts
  • Do 3-4 sets of these exercises in a row

One Week Full Body Workout

Day 1: chest, shoulders, back, biceps, triceps, abs, legs

Day 2: cardio session

Day 3: legs, calves, back, abs, chest, biceps, triceps

Day 4: rest

Day 5: back, chest, legs, triceps, biceps, calves, shoulders, abs

Day 6: cardio session

Day 7: rest

Train with Maximum Intensity to Stimulate Muscle Growth

Muscle growth requires that muscles be constantly subjected to new challenges. The muscles have the ability to adapt to stress and stimuli, resulting in stronger muscles; however, when the body's muscles adapt to stimuli, they may quickly come to a standstill point. This would require more challenging training efforts in order to continue building your muscles.

One of the most effective ways to subject the muscles to continuous stimuli is to train with weights. For instance, someone who can bench press 200 pounds at present, and weeks later is capable of handling 225 pounds will have built his or her shoulder, chest and triceps muscles. Muscle growth can be appropriately stimulated when the training sets are performed to the point of muscle failure.

Performing weight-bearing exercises while doing plyometric movements will help you burn fat while at the same time build muscle mass. Interval training, which is the rapid movement from one weight routine to another, may burn the fattest in the least time. Adequate training intensity can be achieved if training includes basic exercises, including bench presses, squats, barbell rows, barbell curls, neck presses, etc.

Plyometric training is a type of body movement involving fast and explosive movements of the legs, core and upper extremities. You may try doing jumping jacks, squats with jumps, fast push-ups, burpees and lunges with jumps for 2-3 minutes between each plyometric movement. Do this for a minimum of twenty minutes. Performing plyometric may burn up large amounts of calories.

Train once every 2-3 days. You may use the days in between to perform cardio sessions. Cardiovascular exercise, including jogging, running, walking and biking are excellent for losing fat.

Energy from Macronutrients

Healthy diet
Healthy diet | Source

The four Food Groups Will Supply the Necessary Nutrients

  • Cereal and grains foods are rich in carbohydrates, protein, as well as vitamins, minerals and bit amounts of fat.
  • Fruits and vegetables provide vitamins and minerals, along with carbohydrates
  • Fish, poultry, meat, eggs, dried beans, nuts provide protein, vitamin B and iron
  • Dairy products, including milk, cheese are rich in protein, calcium and vitamin B2. Milk is high in calories and saturated fat

Follow a Well-balanced Diet

A well-balanced diet will maintain your body functions while at the same time provide the necessary nutrients to promote muscle growth. If you reduce your calorie requirements to below body maintenance levels by reducing the energy coming from food sources, you'll be forcing your body to obtain its energy from another source, such as body fat. If for example, your caloric needs equal 2000 calories and you reduce that amount to 1800 calories, your body will use 200 calories from stored fat in your body.

Most of the energy consumed by the body in the form of calories comes from macronutrients, such as carbohydrates, protein and fat. The recommended daily calorie intake varies from between 2000-2500. Calorie requirements vary among individuals, depending on how active they are during the day; however, men, typically, need more calories than women. Despite this, people often require the same percentage of macronutrients to maintain their body functions, just in different amounts.

The standard daily recommended consumption of macronutrients is approximately 50-55% carbohydrates, 15-20% protein and less than 30% fat. The calorie requirement represents the dietary budget within which nutritional needs are fulfilled. Figure out your calorie needs based on your BMR and distribute your diet budget wisely.

In order to gain muscle mass effectively, you must provide your body with adequate nutrition, along with sufficient calories to supply your everyday needs plus a tiny bit extra calories to allow muscle growth.

Calculate Your Basalt Metabolic Rate


BMR = weight + 0 + twice your weight


BMR = weight + 0 + your weight

Calculate your Basalt Metabolic rate in the following site: BMR Calculator

how to Determine Your Basal Metabolic Rate

The basal metabolic rate (BMR) is the amount of energy required to sustain vital body functions, including breathing, digestion, brain activity, heartbeat, etc. Your daily requirements of calories is determined by your individual BMR, which is the total amount of calories needed to maintain all the body's functions while at rest. This accounts for about 60-70% of total caloric needs, not counting the calories needed to perform your daily activities, which may vary among individuals.

You may find your BMR by applying this formula to your body weight: for men add a zero to your total body weight; then add the total of that sum to twice your weight in pounds. For women add a zero to your total body weight; then add your weight in pounds to the result. For example, I weigh 150 pounds, thus, I add a zero to my total body weight, resulting in 1500. I add 1500 to twice the amount of my weight 300, leading to 1500 plus 300 = 1800. My body needs 1800 calories, which is my BMR, to maintain my vital body processes.

After you have found your BMR, all you need to do is to consume a little more quantities of calories a day to gain some pounds of lean muscle. For example, if you want to add 5 pounds of lean muscle a year, you need to intake 8.2 extra calories a day, considering the fact that a pound of muscle tissue contains 600 calories, thus, 600 times 5 = 3000, which is the amount of calories consumed in one year. Based on this figure, to find the amount of calories needed in one day, divide the amount of calories a year 3000 by 365 and you'll end up with a result of 8.2 calories a day.

In the next video, bodybuilder explains how to lose fat and gain muscle mass with bodybuilding.


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