Bodybuilders add muscle mass and lose fat by combining intense strength-training workouts, some cardiovascular exercise and close attention to diet. While not everyone has the time to develop the physique needed to win Mr. Olympia or other major international bodybuilding competitions, anyone at any age can lose fat and tone muscles by using the training methods developed by the bodybuilding community. The key to bodybuilding-style fat loss is a virtuous circle in which you burn metabolically inactive fat and add metabolically active muscle, simultaneously increasing your metabolism and your capacity to do harder workouts.

Build a solid foundation with two to three total-body strength workouts a week using machines and dumbbells. Complete one set of eight to 12 reps of approximately 10 exercises, using a weight you can lift no more than 12 times. Exercises should include chest presses, leg presses, overhead presses, flyes, lat pull downs, upright rows, stability ball abs, seated rows and back and side lunges with dumbbells. Add five 30-minute moderate-intensity cardio sessions either after lifting or on recovery days to burn fat.

Increase intensity after three months by switching to a three-day cycle of upper body and back on the first day, lower body and abs on the second day and cardio on the third day. Perform three full sets of five or six strength exercises on both lifting days, followed by 30 minutes of moderate cardio. On pure cardio days, extend your workouts to a full hour, alternating between two- to three-minute high-intensity intervals and five-minute moderate-paced recoveries.

Add serious muscle mass in a "bulking" phase in which you perform a four-day split workout, focusing on back the first day, legs the second day, shoulders, abs and triceps the third day and legs the fourth day. Begin your sessions with compound exercises with heavy free weights, such as bench presses, squats and dumbbell flyes, and then move to isolation exercises such as preacher curls and dumbbell triceps extensions. As well as traditional sets, experiment with drop sets and supersets. Limit cardio to two or three interval sessions a week after lifting. Consume 0.8 to 1 gram of protein per pound of body weight during the bulking phase.

Minimize body fat and keep muscle for a ripped appearance by adding two-week mini-cutting cycles between bulking phases, approximately every three months. To develop cuts, use slightly lighter weights for three sets of 12 to 15 reps, skipping rope or doing jumping jacks to maintain a high heart rate between sets. Do cardio intervals after lifting. Eliminate all fat and simple sugars from your diet, and restrict calories so you neither lose nor gain weight.


  • Getting adequate sleep actually helps you lose weight in addition to improving your recovery between workouts.

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