Losing fat through bodybuilding requires the combination of two different training styles. You need to understand the basics behind training to build muscle mass while also training to lose fat.

In order to properly achieve your goal, you cannot rely on bodybuilding alone. Diet plays a huge role both in bodybuilding as well as in losing fat quickly. The diet needed to force your body to build muscle while burning fat includes a complete eradication of all refined and processed carbs. This includes foods like pasta, white rice, white bread, and regular cereals. These carbs offer very little in a nutritional sense and only promise empty calories. Your body digests these foods too quickly and affects your metabolism negatively. Foods like these will eventually turn into fat.

You must also avoid foods with artificial sugars, like candy, juices, and soda. Additionally, you should steer clear of friend foods. These are high in bad fats and only work to clog your arteries and help you get fatter.

Your dietary focus should be on whole foods like vegetables, fruits, proteins, whole-wheat products (including oats, grains and breads).

Once you retool your nutrition and boost fat burning into high gear with your diet, you can focus on gaining muscle mass through bodybuilding. The key to this process is growing muscle.  Because your muscles are made up of fibers, you gain muscle mass by “ripping” these fibers and then allowing for recovery so that they can grow stronger and bigger.

In order to grow these muscles while also shrinking your fat cells, you need to find your caloric spot where you can achieve both of these without too much sacrifice. Chances are you will lose a small amount of muscle in this process but the overall finished product will make this well worth it. To get the most out of this process, you should eat about 20 calories per every pound of bodyweight, then minus 25% to account for fat loss. About 20% of these calories should come from fat. This is generally the “magical” ratio of calories that bodybuilders consume in order to achiever bigger muscles while still losing fat. This calorie and fat sacrifice makes it possible to accommodate for fat burning.

Now working the bodybuilding into this, you’ll want to add cardio, allow for less rests between sets, and slightly higher repetitions. Your bodybuilding routine is greatly dependent on this change in eating habits. Incorporate this diet into your bodybuilding routine and you’ll lose fat fast.