How to Lose Fat Build Muscle

In order to get great results you need to follow certain weight lifting exercises.  A good  workout routine will get you better results faster than 90% of people that go to the gym without any program to follow.  Different muscles are able to repair themselves quicker than others and some exercises should be done before others.  Typically you want to train the larger muscles of the body before the smaller supporting muscles.  An example of this would be doing your chest before you do triceps.  The triceps are much smaller and are used to workout your chest when doing things such as dumbbell bench press.

Weight Lifting Tips

If you happen to do a full body workout on one day you should follow this weight lifting program of the order to workout your muscles:

• Chest
• Back
• Legs
• Shoulders
• Triceps
• Biceps
• Calves
• Stomach

This way you hit all the big muscle groups before moving on to the smaller ones.

Each muscle has many different exercises that you could do to work it out.  But not everyone has the time to do 3 or more workouts per muscle at the gym.  So if you only have time to do one exercise per muscle I would suggest the following:

• Chest- Dumbbell Chest Press on a Flat bench.
• Back- Upright rows.
• Legs- Squats.
• Shoulders- Shoulder Presses with dumbbells.
• Triceps- Skull Crushers on a flat bench.
• Biceps- Curls with dumbbells.
• Calves- Standing weighted calf raises.

Keep in mind that you should strive to do at least 2 exercises for each muscle and the above list is only for a workout when you are short on time.  You won’t get the physique of a bodybuilder only doing one exercise for each muscle.  Bodybuilding often requires 4 different workouts for every muscle of your body which takes a couple hours at the gym for most people.

Hard work is the only way you are going to have success.  Following a fat burning diet and doing fat burning exercises is the answer to the question of how to get ripped.  Everyone can have a great body and you don’t need diet pills that work by making you pee out extra water weight.  I will not lie, making that bodybuilding transformation is easier with the use of muscle building supplements.

Protein

You don’t need to take anything crazy like steroids or a testosterone booster.  Taking whey isolate protein immediately after workouts and casein protein before bed will provide your body with all the protein that it needs to build muscle.  I train a lot of females and many wonder if women should take protein and the answer is yes.  Should women take protein supplements if they don’t workout?  Probably not.  You don’t need extra protein if you aren’t following some kind of weight lifting routine.  If you don’t consume enough protein then yes you can and should take it.  But try to eat protein in the form of chicken or eggs and then make up for anything that you lack by drinking a protein shake.  How much protein per day should you eat?  It is recommended that the average person needs 0.8 grams of protein per kilogram of body weight.  A kilogram is 2.2 pounds.  So a person weighing 150 pounds needs a minimum of 55 grams of protein in a day.  This is for someone that is not lifting weights or trying to build muscle.  Eating a diet high in protein and low in fat is a great way to lose belly fat and get ripped abs.

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