Intensity
Bodybuilding is one of the most effective and rapid ways for you to gain muscle and lose body fat, but you need to work beyond your current capabilities to see improvement. Men's Health says to do multiple sets for each exercise and to vary the reps between five and 15 per set. Set your weights heavy enough so that the last two reps of each set are almost impossible to complete. You should fail at the end of each set and your muscles should feel exhausted. Your body will respond to the workload by building new muscle tissue.
Frequency and Duration
You will have to be consistent if you want to see a payoff. Plan on working out three to four days per week for 30 to 45 minutes. Break your muscles down into groups that already work together. For example, you can work chest, shoulders and triceps in one group and back and biceps in another. Your legs and butt can make up the third group and you can add your core muscles in on with any other group. Work each group once a week and choose at least two exercises per muscle.
Fat
Body fat is energy that your body has stored for later use. If you have an excess, it means that you have been consuming more calories than you burn. Your body burns a significant amount of calories during your workouts and while it is repairing and rebuilding muscle tissue. After 12 weeks of training, you will burn more calories 24 hours per day because you have a higher percentage of muscle. As long as you don't overeat to compensate for the calorie expenditure, you will see a lower fat percentage and looser clothing.
Food
What, when and how much you eat is just as important as your workouts. Calories count, so count your calories. The American Council on Exercise provides a calorie calculator for figuring out how many calories you need based on your height, weight and activity level. To lose fat you either need to eat less or move more. Your diet should consists of fresh fruits and vegetables, lean proteins and complex carbohydrates. A weekly cheat meal will make your healthy eating plan more sustainable. Eat breakfast as it increases your metabolism and prevents you from overeating later in the day.
