Thursday Sep 29, 2022

The Best Weight Loss Workout for Beginner Bodybuilders

Best weight loss workout

Bodybuilders often need to lose fat in order to achieve the muscle definition they are looking for. While there are many different methods that can be used to help with weight loss, some exercises and supplements are better than others. In this article, we will look at the best way for a bodybuilder to lose fat, as well as some of the best exercises and supplements for this purpose.

 

Why do bodybuilders need to lose fat?

Bodybuilders lose fat

In order to have a well-defined body, many bodybuilders need to lose some fat. This is because muscles often look better when they are visible against a layer of skin that is free of fat. In addition, bodybuilders may need to lose fat in order to meet certain weight requirements for competitions or other events.

Aside from having a well-defined body, losing fat is also essential because unwanted fats can negatively impact health. Excess body fat can lead to a number of health problems, such as heart disease, stroke, and diabetes. For this reason, it is important for bodybuilders to lose fat in a healthy way.

Unwanted fats can also impact performance. In fact, research has shown that athletes who are carrying too much weight often have a harder time performing at their best. This is because excess body fat can lead to muscle fatigue and reduced energy levels.

There are a lot of other reasons, but these are some of the most notable reasons why losing fat is important for bodybuilders, especially new ones.

See also The Best Weight Loss Workout for Overweight Men

 

What is the best way for a bodybuilder to lose fat?

Lose fat as bodybuilder

There are different ways for bodybuilders to lose fats. But the best one is, of course, having a fat loss workout plan. The workout plan must be intense, and it should also have a diet plan that goes with it.

Here we have an example of one of the best fat loss workout plans for beginner bodybuilders:

Monday: Chest

  • Warm-up: five minutes of cardio. This can be done by running on a treadmill, cycling, or using an elliptical machine.
  • Bench press – three sets of 12-15 reps: This can be done by lying on your back on a bench and pressing a weight straight up until your arms are fully extended.
  • Incline bench press – three sets of 12-15 reps: This can be done by setting an incline bench to about 30 degrees and pressing a weight straight up until your arms are fully extended.
  • Cable crossover – three sets of 12-15 reps: This can be done by attaching two cables to a weight stack and crossing them in front of your body. Then, pull the cables towards your chest, pause for a second, and release.
  • Dumbbell lateral raise – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand. Then, raise your arms out to the sides until they are parallel to the floor.
  • Dumbbell fly – three sets of 12-15 reps: This can be done by lying on your back on a bench and holding a weight in each hand. Then, raise your arms up and over your head until they are in line with your shoulders.
  • Crunches – three sets of 12-15 reps: This can be done by lying on your back on the floor and bringing your knees in towards your chest. Then, raise your torso up off the floor.
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Tuesday: Back and Biceps

  • Warm-up: five minutes of cardio exercises such as running on a treadmill, cycling, or using an elliptical machine.
  • Deadlift – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and bending down to pick up a weight from the floor. Then, stand up and repeat.
  • Bent-over row – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and bending down to pick up a weight from the floor. Then, row the weight towards your chest, pause for a second, and release.
  • Lat pulldown – three sets of 12-15 reps: This can be done by sitting with your knees bent and grabbing a weight with both hands. Then, pull the weight down towards your chest, pause for a second, and release.
  • Seated cable row – three sets of 12-15 reps: This can be done by sitting with your knees bent and grabbing a weight with both hands. Then, row the weight towards your chest, pause for a second, and release.
  • Barbell curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand. Then, curl the weights towards your shoulders.
  • Dumbbell hammer curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand with your palms facing your thighs. Then, curl the weights towards your shoulders.

Wednesday: Legs and Abs

  • Warm-up: five minutes of cardio exercises such as running on a treadmill, cycling, or using an elliptical machine.
  • Squat – three sets of 12-15 reps: This can be done by standing with feet shoulder-width apart and squatting down until your thighs are parallel to the floor.
  • Lunges – three sets of 12-15 reps: This can be done by standing with feet shoulder-width apart and taking a step forward with one leg. Then, lower your body until your front knee is bent at a 90-degree angle.
  • Leg press – three sets of 12-15 reps: This can be done by sitting in a leg press machine and pressing the weight away from you.
  • Hamstring curl – three sets of 12-15 reps: This can be done by lying on your back on the floor and bending your knees to bring your heels in towards your butt. Then, press your heels into the floor and lift your torso off the floor.
  • Crunches – three sets of 12-15 reps: This can be done by lying on your back on the floor and bringing your knees in towards your chest. Then, raise your torso up off the floor.
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Thursday: Shoulders and Traps

  • Warm-up: five minutes of cardio exercises such as running on a treadmill, cycling, or using an elliptical machine.
  • Military press – three sets of 12-15 reps: This can be done by standing with feet shoulder-width apart and holding a weight in each hand. Then, press the weights over your head.
  • Dumbbell lateral raise – three sets of 12-15 reps: This can be done by standing with feet shoulder-width apart and holding a weight in each hand. Then, raise your arms out to the sides until they are parallel to the floor.
  • Shrugs – three sets of 12-15 reps: This can be done by standing with feet shoulder-width apart and holding a weight in each hand. Then, raise your shoulders as high as you can and hold for a second.
  • Barbell curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand. Then, curl the weights towards your shoulders.
  • Dumbbell hammer curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand with your palms facing your thighs. Then, curl the weights towards your shoulders.

Friday: Arms

  • Warm-up: five minutes of cardio exercises such as running on a treadmill, cycling, or using an elliptical machine.
  • EZ-bar curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding an EZ-bar with your palms facing your thighs. Then, curl the bar towards your shoulders.
  • Hammer curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand with your palms facing your thighs. Then, curl the weights towards your shoulders.
  • Tricep extension – three sets of 12-15 reps: This can be done by sitting with a weight in each hand and extending your arms straight up. Then, lower the weights back to the starting position.
  • Curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand. Then, curl the weights towards your shoulders.
  • Dumbbell hammer curl – three sets of 12-15 reps: This can be done by standing with feet hip-width apart and holding a weight in each hand with your palms facing your thighs. Then, curl the weights towards your shoulders.
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Saturdays and Sundays are rest days so you can allow your muscles to recover.

 

What are some steroids and SARMs that can help bodybuilders lose fat?

Lose fat as bodybuilder

There are a lot of steroids and SARMs that can aid you in your fat loss journeys such as Anavar, Winstrol, and LGD-4033. However, it is important to do your research before using any of these substances as they can be dangerous if not used correctly. Always consult with a physician before starting any steroid or SARM regimen.

See also Understanding Weight Loss Pills: How It Works, Drawbacks and Benefits

 

What are your thoughts on this workout? Please feel free to engage in a healthy discourse in the comments below!

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