As a bodybuilder, you’ve probably often wondered what the best ways are for both losing fat (especially visceral fat) and building muscles at home, all the while keeping the process natural.
It can oftentimes be hard to maintain a balance between not eating too much and eating exactly what you need in order to build your muscles.
The solution is neither to starve yourself nor to overeat. With the right dosage of exercising and food, you can get the physique of a bodybuilder and the health of one as well.
The Right Exercising Program
How often you exercise and the way you do it are extremely important when you want to achieve the perfect body. The best thing you can do is divide your workout routine into three main steps.
Step 1: Heavy Lifting
In the first two days of exercising, you should focus on keeping your weights heavy and your repetitions low. For instance, you could do 4 sets that include between 4 and 6 repetitions. The reason why we mentioned two days and not just one is because it’s better to separate the muscle groups that you plan on working on. Thus, on the first day, you can attend to your chest and back, while on the second day, you can train your glutes, quadriceps, and hamstrings.
Step 2: Total Body Workout
The next two days of your exercising routine should be entirely dedicated to every single muscle in your body. The trick is to make the exercises as intense as possible, resting just a little bit in between muscle groups. As much as possible, try not to repeat the same exercises every week. This will stop your body from getting accustomed to them.
One example of how you can go about this circuit is to do 12 to 15 repetitions of each of the following exercises and repeat the entire thing 3 times: chest presses, squats, pull-ups, hamstring curls, bicep curls, tricep extensions, and sit-ups. The greatest benefit of these types of circuits is the fact that they help release human growth hormone, which turns fat into energy and body mass.
Step 3: Low-Intensity Training
After you’ve pushed your body so hard during the last four days of training, it’s time to take things a bit easier the next day. Exercise for 60 minutes at low-intensity, doing something like easy cycling, or even just walking. This will improve the way your body burns fat and builds muscle.
The Right Diet
Exercising is only half of what makes bodybuilders so fit and healthy. The right diet is extremely important when it comes to the way you shape your body. If you want to burn fat faster and only keep the proteins your body needs in order to develop, you have to pay a lot of attention to what you eat.
For instance, you shouldn’t go over the number of calories your body needs every day. In order to check that, you have to look at your weight and multiply it by 13. For instance, if you weigh 150 lbs, your body needs 1950 calories a day. For some people, that might seem like a lot. However, if you think about the fact that you also have an exercise routine to help you burn part of those calories, you’ll see that it’s just enough. Not consuming enough calories can lead to you losing a lot of muscle, not only fat.
The next thing that should concern you when it comes to the perfect bodybuilder diet is the number of proteins you feed to your body daily. Typically, you need around 1 gram of proteins to each pound of body mass without the fat (or lean body mass). If you weigh 150 lbs, you should consume somewhere between 150 to 225 grams of protein every day. Another important thing is to know how to divide the protein intake so that you consume approximately the same amount every time you have a meal. Some of the foods which have a high number of proteins are white fish, chicken, or turkey.
Becoming naturally fit and healthy may seem like a challenge, but it’s the best way to make sure the results are exquisite and lasting.