I think every bodybuilder has at least some knowledge of the process involved in bulking up.  But few people understand how to lose fat and gain muscle.  Typically bulking up is the easy part because all you have to do is lift ever-increasing amounts of weights.

But losing fat tends to be more difficult because it requires a lot of dedication, focus and self-discipline.

Most people know that the more muscle you have, the more fat your body will burn.  It’s a fact that muscle tissue requires three times as much energy to function as fat tissue does. Gaining more muscle is the key!

The other part of the equation to lose fat and gain muscle is the diet.  And this tends to be the part that’s hardest because it requires saying “no” to our desires for desserts, candy, soft drinks, processed foods, and alcohol.  On top of that there is no room for refined sugars and grains when you’re trying to lose fat and gain muscle.

A proper bodybuilding program will require that you make 5 trips to the gym each week for at least an hour (or more) of lifting weights and pumping iron.  During these workout sessions you will be working every muscle group in your body.

Now if you’re new to lifting weights then it would be wise to work with a personal trainer when first starting out.  They are usually easy to find at any local fitness center.  By consulting with a trainer first you will have a professional program established for yourself that will ensure you work each muscle group to total exhaustion at least once per week.

Below is an example of what a weekly workout schedule could look like in order to lose fat and gain muscle:

• Monday – Chest is the focus

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

• Tuesday – Legs are the focus

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

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• Wednesday – Shoulders are the focus

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

• Thursday – Back is the focus. Perform 3 sets of 10 reps for each exercise.

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

• Friday – Arms are the focus. Perform 3 sets of 10 reps for each exercise.

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 – Again, this is critical to helping you to lose fat and gain muscle

The secret is making sure you have a good balance.  For instance, you will want your protein intake to be 25% of your calories.  Your calories from carbohydrates should be around 40%.  Fat and fibers should be 35% of your total calories.  And then stay away from potatoes and rice.

By following these guidelines you’ll notice that you’re able to lose fat and gain muscle.  You’re metabolism will increase and you’ll notice more definition in the muscles you’ve worked so hard to build.