Dieting has become one of the ideal ways for body builders to lose weight. Weight lifters are thus encouraged to desist from consuming food that is rich in sugars and refined grains. In addition, body builders who are embarking on losing fat after muscle gain, are further discouraged from consuming alcoholic beverages, desserts and soft drinks.
However, contradicting it might sound, building muscle is the other ideal way of losing fat especially for those weight lifters who have accumulated a lot of body fat. This is due to the common understanding that, the more muscle one builds; the more the fat they will burn. Building muscles requires three times the energy needed in losing fat.
Apart from building muscle and dieting, body builders can also embrace a weekly body building weight and resistance training program. This program includes exercises for every part of the body that has accumulated fat, for instance chest, shoulders, back, arms, core and legs. For fitness novices, who are yet to be conversant with weight and training programs, they are supposed to seek help from weight loss experts, in order to get recommendation on the ideal weight loss program for them. This is how the weekly body building and resistance program will look like.
Monday – Workout focus is on chest
- Bench Press – 3 sets of 10 reps
- Dumbbell flies or Peck-Deck – 3 sets of 10 reps
- Incline Bench Press – 3 sets of 10 reps
- Decline Bench Press – 3 sets of 10 reps
- Push-Ups – 3 sets of 25+ reps
- Core Exercises
- Sit-ups
- Crunches
- Leg Raises
- Dumbbell Side-bends
Tuesday – Workout focus is on legs
- Squats – 3 sets of 10 reps
- Hack Squats – 3 sets of 10 reps
- Sissy Squats – 3 sets of 10 reps
- Leg Extensions – 3 sets of 10 reps
- Thigh Biceps Curls – 3 sets of 10 reps
- Calf Raises – 3 sets of 10 reps
- Donkey Calf Raises – 3 sets of 10 reps
- Lunges with Dumbbells – 3 sets of 25 reps
Wednesday – Workout focus is on Shoulders
- Standing Barbell Press – 3 of 10
- Seated Dumbbell Press – 3 of 10
- Front Dumbbell Raises – 3 of 10
- Lateral Dumbbell Raises – 3 of 10
- Upright Barbell Rowing – 3 of 10
- Bent-Over Dumbbell Extension – 3 of 10
- Barbell Shrugs –3 of 10
- Core Exercises – 3 of 25
- Flat bench crunches
- Decline bench crunches
- Compound crunches on mat
Thursday – Workout focus is on Back. Three sets of 10 reps on each.
- Pull-Ups on chinning bar
- Front Levers on chinning bar
- Lat Machine Pull-Downs
- Seated Rowing with cable-and-pulley
- Bent Over Rowing with barbell
- Bent Over Rowing with dumbbell, one arm at a time
- Core Exercises – 3 of 25
- Flat bench leg raises
- Compound sit-ups on mat
- Dip bar leg raises
- Upright twists
Friday – Workout focus is on Arms. Three sets of 10 reps
- Biceps Barbell Curls
- Triceps Press Down, cable-and-pulley (lat) machine
- Biceps Dumbbell Curls on incline bench
- French Presses on flat bench
- Preacher Bench curls with easy-curl-bar
- Bent Over Dumbbell Extensions
- Concentration Curls with single dumbbell
- Dumbbell Presses from behind the neck
- Core Exercises
- Decline Sit-Ups
- Compound Decline Sit-Ups
Diet
There is a special diet for those that are using this weekly body weight and resistance program. It includes the following.
Protein – 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates – 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.
Supplements – Protein powder, amino acids and vitamins.