Video:Fat Burning in Body Building

Transcript:Fat Burning in Body Building

Hi! This is Hank Uhlaender, a Natural Bodybuilding competitor, and owner of Hanksfitness.com. We're here at Next Level Fitness in Houston and I'm here to talk to you about fat burning and bodybuilding.

When we go into a state where we want to reduce the amount of body fat that we have, the best thing to do is first analyze how much body fat that we do have in our body via calipers, it's called getting pinched, with DEXA scan or hydrostatic.

Reduce Your Overall Caloric Intake to Help the Fat Burning Process

Once we figure out how much body fat that we have, each pound of body fat has at least 3,500 calories. Seven days in a week, you want to reduce your daily caloric intake by 500 calories to lose a pound in a week. The other thing that we want to do is up the amount of water that we're taking in as we reduce the amount of overall caloric intake. We also want to monitor our sodium. No longer add any sodium to your food. Sodium attracts water that's going to make your hold water and it's going to impede the body fat burning process.

Do a Cardio Exercise Before Breakfast to Burn Fat While Bodybuilding

Another thing that you want to do is position your cardio pre-breakfast and it's the best time to do it. After dinner you haven't had any food, so your glycogen stores get depleted. Glycogen stores are what had your body fat stores. So when there are no glycogen stores there, you have a pre-workout supplement like Neuro, or some type of a fat burning supplement. You get onto some cardio high impact for 20 minutes, it's going to boost your metabolism and it's going to directly impact those body fat stores.

And then what you'll do is follow up that high impact cardio session with the shake, so you get some protein and some carbohydrates in your body immediately afterwards that again will boost your metabolism again and immediately start feeding those muscles and protect you from going into a catabolic state where your body would actually use the muscle for energy, and we don't want to safeguard against that, and again, preserve that muscle mass that we work so hard for.

As far as what type of cardio to do, I prefer and recumbent bike myself. It's something that I can do everyday. I can do it consistently regardless of the weather, regardless of my balance, and all of these different factors that you'll go through. And I can do that 20 minutes cardio high impact just like with no more thought than brushing my teeth. It's just part of my day; I do it, get it done and it's over with. The real answer to what type of cardio to do is whatever you enjoy doing, whatever you can do everyday on a consistent basis.

To Burn Fat Efficiently While Bodybuilding, Track Your Diet

Another thing that I wanted to mention, it's always a good idea to have a food log and workout log especially when you're trying to burn body fat, you're dieting, and you're thinking about other things. You can do that via hard copy, you do it on Google Apps, on a spreadsheet, you can do it on your mobile or your Android or iPhone whatever you have, just to keep on track and to keep record of everything. And then you can use that the next time that you go to, to reduce your body fat and get into competition shape.

So that was fat burning for bodybuilding. Thanks for listening!