Tips 4 weight loss

Body building is the art of working out the muscles and paying proper attention to nutrition in order to get a ripped and lean body mass. Afterwards, body builders display their physiques in front of a panel of judges and the crowd to get points and prize monies.

This article won't discuss about body building but how body building can play a positive impact for the weight loss individuals. Body building is a sport which requires strict discipline and a will to succeed and these criteria are needed for the weight loss person as well.

One of the major differences is that the weight loss individual doesn't need to train as hard as a body builder because he is not participating into competitions to win prizes. But proper nutrition is still important to achieve results. Lifting weights will help the weight loss pursuer because weight training will tone up the muscles and increase sweating and blood circulation. And coupled with aerobic training or cardio exercising like jogging, swimming, walking, aerobics, cycling amongst others, the weight loss achiever will be able to accomplish his goals with time and patience.

The body building diet will definitely help the person losing weight because body builders eat specific foods which are low in fat but high in protein. Also they eat carbohydrates in limited quantities not like eating 2-3 dishes of rice in a single sitting. It's important to control the amount you eat in a single meal. You can build fat easily if you don't. This is why you see body builders eating 4-6 meals every 2-3 hours in small quantities. There is good reason why. When they feed their bodies this way, their metabolism rises and their bodies tend to burn more fat rather than store it. So if you want to lose weight, consider a body building diet and avoid the 3 big meals a day. You should preferably eat less during dinner time and at night. And eating a lot before sleeping isn't recommended. At least 2 hours before bed time, you might have a skim milk and a piece of low fat cheese egg cottage cheese, low fat cheddar cheese.

Here is a sample body building diet which can be applied to your weight loss needs.

Meal 1: 7 am

3 egg whites
1 cup of oatmeal with skimmed milk
1 average banana
1 glass of water

Meal 2: 10 am

1 skinless chicken breast about 6 ounces
1 potato
1 cup of green beans
1 glass of water

Meal 3: 1 pm

1 white fish fillet about 6 ounces
1 sweet potato
1 cup of broccoli
1 orange
1 glass of water

Training: 3 pm

Meal 4: 4 pm

1 salmon fillet about 6 ounces
1 potato
1 cup of asparagus
1 glass of water

Meal 5: 7 pm

1 skinless chicken breast about 6 ounces
1 cup of broccoli
1 orange
1 glass of water

Meal 6: 10 pm

1 glass of skim milk
1 piece of low fat cheese like cottage cheese or low fat cheddar cheese

The above meal is a sample diet and you can customize it if you want. You can include only 4 meals in your diet whichever suits you best because the time of waking up and sleep can vary. But avoid the 3 meals since you can get hungrier in between the meal times and snack on anything. The cooking techniques are important as well. Opt for boiling, grilling or baked instead of frying in oil.

Now here is your body building training.

Just 1 hour workout per day is sufficient and you need to train different body parts on different days. It's not very important to train exactly like a body builder since your goal is different. You might not train all body parts if you want and the intensity of your workouts won't be as hard as a body builder. The important thing is you need to feel you've spent your energy, you feel exhausted and you've sweat a lot.

Monday: Chest and triceps
Tuesday: Back and biceps
Wednesday: Aerobic training or cardio exercises like treadmill, stationary cycling, stepper(1 hour)
Thursday: Shoulders and abdominals
Friday: Legs and calves
Saturday: Aerobic training or cardio exercises like treadmill, stationary cycling, stepper(1 hour)
Sunday: REST

Chest

Barbell/Dumbbell Flat Bench Press - 3 sets of 8-10 repeats
Barbell/Dumbbell Incline Bench Press - 3 sets of 8-10 repeats
Dumbbell Flyes - 3 sets of 8-10 repeats
Cable Crossover - 3 sets of 8-10 repeats

Triceps

Barbell/Dumbbell Overhead Extension - 3 sets of 8-10 repeats
Barbell/Dumbbell Skull Crushers - 3 sets of 8-10 repeats
Cable Pushdown - 3 sets of 8-10 repeats

Back

Barbell Bent-Over Rows - 3 sets of 8-10 repeats
One Arm Dumbbell Rows - 3 sets of 8-10 repeats
Barbell/Dumbbell Deadlift - 3 sets of 8-10 repeats

Biceps

Barbell Curl - 3 sets of 8-10 repeats
Alternate Dumbbell Curl - 3 sets of 8-10 repeats
Barbell/Dumbbell Preacher Curl - 3 sets of 8-10 repeats

Shoulders

Barbell/Dumbbell Press - 3 sets of 8-10 repeats
Dumbbell Lateral Raises - 3 sets of 8-10 repeats
Dumbbell Front Raises - 3 sets of 8-10 repeats

Abdominals

Leg Raises - 4 sets of 10-30 repeats
Crunches - 4 sets of 10-30 repeats

Legs

Leg Extension - 3 sets of 10 repeats
Leg Press - 3 sets of 10 repeats
Squats - 3 sets of 10 repeats

Calves

Barbell Standing Calf Raises - 3 sets of 20 repeats
Seated Calf Raises Machine - 3 sets of 20 repeats

Well this is just a sample training which you can customize to suit you. If you're not able to perform some of these exercises, it will be better to focus more on the aerobic training first and add more sessions per week and do some body weight exercises as well to tone up your muscles before getting into weight training. Examples of body weight exercises are push ups and squats without weights on your shoulder. Other exercises like dips and pull ups are great too but they are very hard when you're just starting out.

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