Categories: GoalsLose Fat

Bodybuilding For Fat Loss

While exercises are meant to enhance personal fitness, another goal of most workouts is that the bodybuilding workout should result in fat loss. Fat loss is possible only if the body is able to shed excessive calories through an intensive and demanding workout.

While cardio training is very important for weight loss, what is equally important is resistance training.

It is important to design a bodybuilding workout plan which takes into account the right type of exercises and ensures that fat gets converted to muscle mass.

Burning excessive calories requires the rigorous and strenuous exercise which enables people to be able to work off the calories and get a chiseled and toned look. In this article, we will uncover how bodybuilding can aid in fat loss.

Fat Loss For Bodybuilders

Bench Press

Bench press is one of the most effective bodybuilding exercises which enables the body to be able to gain strength and build muscle. Whether you use a dumbbell or a barbell, bench presses with heavy weights will yield amazing results.

The bench press ensures that fat gets converted to muscle mass. Do basic repetitions of 6 to 8 in 2 sets for optimal results.

Weighted Squat

In order to ensure that bodybuilding results in fat loss, you need to do weighted squats as well. To perform this exercise, you need to hold a barbell across your shoulders as you squat and then raise yourself back to the standing position. Weighted squats are a great way to burn calories and gain muscle mass and definition.


Pushups are also good for fat loss. To perform push ups, you need to lie on your stomach with your palms touching the floor on either side and ensure that the front of your heels is touching the floor.

Now balancing your body on your hands and tips of feet, you need to first raise and then lower yourself in order to complete one repetition. It is vital that you do about 6 to 8 repetitions to increase your metabolic rate and improve the rate at which fat is burned.

Bent Barbell Row

Start by gripping a barbell with the palms of your hands facing down.  Bend your knees slightly and bring your torso forward. While keeping your back straight, bend the waist until it is almost parallel to the floor.  Keep your head up as well.

The barbell should hang directly in front of you along with your arms.  This is your starting position. Now, while keeping your upper arm erect, breathe out and slowly lift the barbell towards youKeep your elbows close to your body and use your forearms to lift  the weight.

Hold the weight for about a second and then release yourself from this position by lowering the barbell to the floor. This exercise is an integral part of any bodybuilding program for fat loss.

Pull Ups

What is equally important while gaining body strength is fat loss. One of the good exercises in strength training which enables fat loss and increases the strength in your arms and shoulders as well is the pull up. To do this exercise, you need to stand straight facing a pull up bar.
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Then, grip either ends of the pull up bar and slowly lift yourself up with the aid of the pull up bar such that your chin is at the same level as the pull up bar. Hold this position for a second and then lower yourself back to the starting position. Pull ups are a very challenging exercise and they ensure that the workout is rigorous and that there is fat loss.
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