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The world’s most effective dieters are competitive bodybuilders. Here are few proven bodybuilding methods to burn fat while retaining lean muscle!

1.  CUT CALORIES

Keep daily calories right at your caloric break even point or daily calorie burn. Your caloric break even point is the number of calories needed to maintain your current body weight. 

Competitive bodybuilders stay right at their caloric break-even point and then engage in high-intensity weight training and cardio to create a slight energy deficit.

BONUS TIP:  Keep a Food Journal
For a week, record every bit of food you eat and include the type of food, how it was cooked, what was added, and exact amounts. Keep track of your calories per meal and total calories for the day. 

Write a sentence or two about how you feel after every meal in terms of energy, alertness, hunger etc. Once you’ve established how many calories you’re eating each day, slash this amount by 10-15% to accelerate fat loss.

2.  ALTER FOOD SELECTION
 

It matters very much which foods you select to fill your calorie allotment.  Certain foods -those loaded with sugar- have a terrible effect on insulin.  However, eating protein has a positive effect on insulin while refined carbohydrates have a detrimental effect. Sugar is the number one enemy of insulin control. Be aware of insulin and choose you foods wisely.

BONUS TIP:  More Protein, Less “Bad” Carbs
Try to eat about 1 gram of protein per pound of body weight, daily.  So if you are a 180 pound male and are eating six small meals a day, each meal should contain around 30 grams of protein. 

Also make sure you eat nutrient dense carbohydrates, brown rice, oatmeal, yams, vegetable etc., and limit the nutrient sparse carbs, orange juice, white bread, sugar, all processed foods etc., to avoid disrupting your insulin stores. 

And be sure to include a protein source (chicken, turkey, fish, lean beef, eggs, cottage cheese etc.) and complex carb source in each meal.

Charles at the age of 51 demonstrating the bicep curl for the crowd at the EAS trade show

3.  EAT OFTEN

Eat small portions often. This multi-meal eating strategy is an irreplaceable cornerstone component of a bodybuilder’s fat slashing strategy, as explained in the soon to be released Rapidly Ripped Program.

For best results, spread out the consumption of your daily caloric allotment. If your daily allotment is 2700 calories, it is better to ingest six small 450 calorie meals instead of the traditional three big 900 calorie meals. 

Small frequent meals consumed every 3 hours are less daunting on your digestive system. They are digested more efficiently, more nutrients get absorbed efficiently by your body, and keep you in a positive nitrogen balance for maintaining lean muscle.

BONUS TIP:  Fit in 5-6 small meals per day

Eating frequently keeps your insulin levels consistent, thereby giving you better energy and helps you with your appetite control and fat loss. Plan for pre- and post-workout snacks like Myoplex Shakes, Bars or other balanced healthy snacks. You'll have more energy to work out and replenish your glycogen stores afterwards.

4.  WEIGHT TRAINING AND HIIT CARDIO ARE NOT OPTIONAL

Competitive bodybuilders run, jog and do elliptical work for cardio. They also lift weights, eat light, and eat often. As a result of this ultra-active lifestyle combined with small, precise and frequent eating the bodybuilder develops a lightning fast metabolism and becomes a fat-burning machine!

BONUS TIP:  Fat-Burning Workouts and Eating Strategies

Stay tuned in the next week or two for the Rapidly Ripped Program- the ultimate fat burning workout and eating strategies.