Each body-builder has various ideas on how one can bulk up, except hardly any of them in fact know the way to lose fat and gain muscle. Bulking up is the straightforward part, all you have to try and do is pump ever-increasing amounts of weights.

The losing weight would be the difficult part as that requires a lot of self control and keenness.

It's a fact that the more muscle tissue you build the more unwanted weight you lose. Muscle tissue demands three times more energy to function than fat will use. Part of the answer to lose fat is to gain muscle.

The other important part of losing fat is diet plan. That's the tough part since it requires that we shut off all desires for desserts, candy, soft drinks, bread created using any sort of flour and alcoholic beverages. No refined sugars or grains tolerable with a body-builders diet regime.

A body-builder weights and resistance workout program will contain physical exercises for every muscle group in the body; chest, shoulders, back, arms, core and legs. You should make 5 visits weekly to the gymnasium for no less than an hour or more of pumping iron per session to lose fat and gain muscle.

If you might be a fitness newbie, you will need to try to find the recommendation of an expert over the ways for you to lose fat and gain muscle. The teacher at a nearby gym is the obvious person to go to. They'll start a program for you that works every muscle to total fatigue no less than once per week.

Here's what a weekly timetable of exercises and other health activity will seem like:

• Monday – Workout focus is on chest

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 – Workout focus is on legs

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

• Wednesday – Workout focus is on Shoulders

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 – Workout focus is on Back. Three sets of 10 reps on each.

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 – Workout focus is on Arms. Three sets of 10 reps

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 – The really difficult part

Protein – 25% of calories from eggs, organ meats, meat, poultry and fish Carbs – 40% of calories from fresh fruits and vegetables. No potatoes or rice. Fats and Fibers – 35% of calories from natural fats, soluble oils and fibrous fruits and greens.

Supplements – Protein powder, amino acids and natural vitamins.

To lose fat and gain muscle, the above info is invaluable, I hope you all agree?!