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Fat Loss for Bodybuilders
Its no good having strong, well defined muscles
if they are covered by layers of fat, even a small layer of fat can
hide well build muscles.
To truly show off your muscles one must try to
have as low a body fat percentage as possible.
Here you will learn the basics of fat loss, how
to determine your body fat percentage and how to determine how many
calories per day you must consume to lose body fat
Basic principles of fat loss
Nutrition : See our
nutrition section for
more detailed information
Calorie Counting : YES you need to count everything you eat in
your day, this means serious commitment but if you are serious
about losing weight then it is ABSOLUTELY NECESSARY. Count the calories in everything you eat and drink from now on.
At the end of each day add up the calories you consumed for that day.
Now start each day from then on eating
less calories than you usually would. This is done by subtracting
calories here and there from every meal and finally ending up with 500 calories subtracted in the end.
Cardiovascular Exercise (Cardio) : You need to
exercise on a treadmill, exercise bike or some other
cardiovascular equipment to up your metabolism and power up your
See below for the types of equipment.
Weightlifting ( yes believe it or not regular
weightlifting is a great way to help with fat loss), not only
will you burn calories during the actual weightlifting session,
you will also burn more calories for hours afterwards due to
your metabolism being raised.
Water and Sleep :
Finally be sure to drink plenty of water throughout the day and
get enough sleep.
Furthermore the more muscle mass you have the
more calories you consume on a day to day basis even when you are
This is more
incitement to lift weights to pack on that muscle mass.
Anyone hoping to lose fat must have a solid
cardio routine in place.
A good 30-40 minutes 3-4 times a week should do
For beginners start at 3 times per week, start of
at 10 minutes a time for a week, then progress to 15 minutes for
another week and so on until you get up to 30-40 minutes a week
without killing yourself.
Equipment for fat loss include
The Treadmill: Everyone knows what a treadmill is, its simple to
use, all you have to do is step on and go.
Before you do though be sure to set it at the right pace for
yourself, not too slow or it will be a waste of time and not too
fast or you will tire yourself out prematurely.
Exercise Bike: Also an easy apparatus to use, its particularly
useful for people with bad joint as there is no impact forces on the
body like on a treadmill.
Rowing Machine: A machine every gym should have, this uses the
leg muscles and the upper body to great affect, 10 minutes on this
machine should work up a sweat no problem.
Be careful not to set the resistance to high or
to low and don’t round the back to much.
BMI (Body Mass
There is a formula in place that takes your age,
height and weight to determine if a person is underweight or overweight or at optimal weight based on their height. Using the results of this formula one can easily
determine how much calories to consume and how much cardio to
Calculate your BMI (Body Mass Index) using the
= Weight (kg)
Height˛(m˛) Or 703 x
An overweight persons BMI would be above 25
A normal persons BMI would be from 18.5 - 25
An underweight persons BMI would be under 18.5
So for example if your BMI is 27
you need to consume approximately 500 less
calories per day to lose weight.
30 % from protein
50% from carbohydrates and
20 % from fats
Calories spent during exercise
The following chart show you approximately how
many calories you burn in 60 minutes during exercise based on your
At the end of every week be sure to weigh yourself. You should
expect to lose between 1 and 2 pounds per week. Any more and its
unhealthy, any less and you are doing something wrong, either step
up your cardio, eat less calories or just plain stop raiding the
fridge at night.
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