Body Building Workouts to Get Rid of Fat

There are several different types of bodybuilding workouts you can use and your workout of choice will be determined by your desire to either build muscle, lose weight or build muscle while losing fat. The most popular reason for body building is to burn fat and get muscle definition. No matter your weight lifting goal a body building workout can help you achieve that goal.

The foods you eat are very important to a body building workout because if you do not have the correct vitamins, minerals and fuel then your body building workout will not be effective. Calcium in particular is important as calcium is necessary to burn calories and not have those calories turn into fat. You also need calcium to keep your bones strong which is also important when trying to build muscle.

You also need strong bones to build muscle and calcium is necessary to keep bone strong and healthy. You need to be careful as to where you get calcium as the best choice is low fat dairy products. You don't want to increase your fat intake with your calcium intake.

To build as much muscle as possible you will need to change the foods you are eating and eating a high protein diet. This protein should be in the form of lean protein as you do not want to pack on any fat. You also should increase your calorie intake per day by about 500 calories. By eating more protein your body will have the right material to build muscle.

For the best muscle gain you want to between 5 to 12 reps of exercises and your schemes should change every 3 to 4 weeks. This ensures that your muscle will work in different ways and also make it much harder to over train. It is also important to change your weight and sometime lift lighter weights then you normally might. You should not lift heavy weights all of the time.

The best type of workout to build muscle is to do between 5 and 12 repetitions of each exercise and then make sure you change your exercises and combinations every three to four weeks. In this way your muscles will be active in all way and not become accustomed to only one type of movement. You also want to vary the weight you are lifting as it is important to mix up lighter weight days with heavier weight days.

You will need to do strength training or resistance training at least twice a week in order to maintain or build your muscle mass, otherwise you will lose muscle along with fat. Generally you should lift waits for at least 30 to 45 minutes.

If you just want to lose weight then you will still need to do strength training but the weights you lift should not be too heavy. Really you are just lifting weights to keep the muscle that you have. For people that are looking to lose weight and using bodybuilding workouts, most times they are not successful because of their diet. This should be the first area you look into.

Do you want to find out more about bodybuilding workouts to get muscular and buff? Then click here for more action! and discover how to create your very own muscle workouts that'll get you ripped and big now.

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Bench Press (Decline)

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.


2. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.


3. As you breathe in, come down slowly until you feel the bar on your lower chest.


4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).


5. Repeat the movement for the prescribed amount of repetitions.


6. When you are done, place the bar back in the rack.

Caution:

• If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.


• Also, beware of letting the bar drift too far forward. You want the bar to fall on your lower chest and nowhere else.


• Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can also use dumbbells or exercise bands to perform this exercise.

Bench Press (Incline)

1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.


2. As you breathe in, come down slowly until you feel the bar on you upper chest.


3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.


4. Repeat the movement for the prescribed amount of repetitions.


5. When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else.

Variations: You can use several angles on the incline bench if the one you are using is adjustable.

Bench Press (Horizontal)

1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.


2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.


3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.


4. Repeat the movement for the prescribed amount of repetitions.


5. When you are done, place the bar back in the rack.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Military Press (Seated)

1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.


2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.


3. Lower the bar down to the collarbone slowly as you inhale.


4. Lift the bar back up to the starting position as you exhale.


5. Repeat for the recommended amount of repetitions.

Variations:

• This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.


• The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Military Press (Standing)

1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.


2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.


3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.


4. Lower the bar down to the collarbone slowly as you inhale.


5. Lift the bar back up to the starting position as you exhale.


6. Repeat for the recommended amount of repetitions.

Variations:

• This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.


• The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.


• Another option is to use dumbbells when performing this exercise for better isolation.