Body building routine for weight loss success

Body building routine for weight loss success

Body building is the art of working the muscles and give due attention to nutrition in order to get a ripped lean body mass. Subsequently, body builders display their physiques to a panel of judges and the crowd to earn points and prize money.

This article will not discuss body building, but the building form the body can have a positive impact for those weight loss. constr uction of the body is a sport that requires strict discipline and a will to succeed and these criteria are necessary for the person who weight loss too.

One of the main differences is that the individual weight loss does not have to train as hard as a body builder, because he is not participating in contests to win prizes. However, proper nutrition is important to achieve results. Weight lifting will help weight loss tracker because weight training tone up the muscles and increase blood circulation and sweating. And along with aerobic training or cardiovascular exercise such as running, swimming, walking, aerobics, cycling, among others, weight loss winner will be able to achieve your goals with time and patience.

The body building diet will definitely help a person lose weight because body builders eat certain foods that are low in fat but high in protein. Also carbohydrates are eaten in limited quantities not like eating 2-3 bowls of rice in one sitting. It is important to control the amount you eat at one meal. You can easily build fat if they do. This is why body builders do eat 4-6 meals every 2-3 hours in small amounts. There are good reasons why. When they feed their bodies in this way, increases your metabolism and their bodies tend to burn fat instead of storing it. So if you want to lose weight, consider a body building diet and avoid 3 large meals a day. It is advisable to eat less during dinner and evening. And eat a lot before bedtime is not recommended. At least two hours before bedtime, you can have a skim milk cheese and a slice of low-fat cottage cheese egg, grated low-fat Cheddar.

Here is a body building diet that you can apply to your weight loss needs.

Meal 1: 7:00 a.m.

3 egg whites

1 cup oatmeal with skim milk

An average banana

1 cup water

Meal 2: 10:00 a.m.

1 chicken breast without skin about 6 ounces

1 potato

1 cup green beans

1 cup water

Meal 3: 13:00

1 fillet of white fish about 6 ounces

1 sweet potato

1 cup of broccoli

1 orange

1 cup water

Training: 15:00

Meal 4: 16:00

1 fillet of salmon about 6 ounces

1 potato

1 cup asparagus

1 cup water

Meal 5: 19:00

1 skinless chicken breast, about 6 ounces

1 cup of broccoli

1 orange

1 cup water

Meal 6: 22:00

1 cup skim milk

1 piece of low fat cheese like cottage cheese or low fat cheese cheddar

The food is a diet over the sample and can be personalized if desired. It can include just four meals in your diet that suits you, because the time of waking and sleep can vary. But avoid the 3 meals and you can get more hungry between meals and snacks at all. Cooking techniques are also important. Choose to boil, broil or bake instead of frying in oil.

Now here is your body building workout.

Only 1 hour of training per day is sufficient and you need to train different body parts on different days. It is very important to form exactly like a body builder since its objective is different. You can not train all body parts if you want, and the intensity of your workouts will not be as hard as a body builder. The important thing is you need to feel you've spent your energy, feel exhausted and you have a lot of sweat.

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: aerobic exercises or cardio like treadmill, stationary bike, step by step (1 hour)

Thursday: Shoulders and abs

Friday: legs and calves

Saturday: aerobic exercises or cardio like treadmill, stationary bike, step by step (1 hour)

Sunday: REST

> Thorax

Barbell / dumbbell flat bench press - 3 sets of 8-10 reps

Barbell / dumbbell incline bench press - 3 sets of 8-10 reps

Dumbbell flies - 3 sets of 8-10 reps

Crossover Cable - 3 sets of 8-10 reps

Triceps

With bar / Dumbbell Overhead Extension - 3 sets of 8-10 reps

With bar / Dumbbell Skull Crushers - 3 sets of 8-10 reps

Cable Pushdown - 3 sets of 8-10 reps

Back

Bent barbell rows - 3 sets of 8-10 reps

One arm dumbbell rows - 3 sets of 8-10 reps

Barbell / dumbbell Dead - 3 sets of 8-10 reps

Biceps

Barbell Curl - 3 sets of 8-10 reps

Alternate Dumbbell Curl - 3 sets of 8-10 reps

With bar / Dumbbell Preacher Curl - 3 sets of 8-10 reps

Shoulders

With bar / Dumbbell Press - 3 sets of 8-10 reps

Dumbbell Lateral Raises - 3 sets of 8-10 reps

Dumbbell Front Raises - 3 sets of 8-10 reps

Abs

Leg Raises - 4 sets of 10-30 reps

Crunches - 4 sets of 10-30 reps

Legs

Leg extension - 3 sets of 10 repetitions

Leg Press - 3 sets of 10 repetitions

Squats - 3 sets of 10 repetitions

Calves

Standing Barbell Calf Raises - 3 sets of 20 repetitions

Seated Calf Machine Increases - 3 sets of 20 repetitions

Well this is just a sample of the training can be customized to suit you. If you are not able to perform some of these exercises, the better to focus more on aerobic training first and add more sessions per week and do some body weight exercises to tone up before entering the weight training. Some examples of body weight exercises are push-ups and squats with no weight on the shoulder. Other exercises like dips and pull ups are great, but they are relatively very difficult when you're starting.

If you want to know how the above exercises are done, make a list on paper and consult your gym instructor. Over time you will get used to all this and your weight loss goal will become a success.