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In body building, you want to lose fat and gain muscle mass, because the more muscle mass you have, the better your metabolism will be and the more calories you will burn. There are certain procedures that you can follow to make this a reality. Here are some of the steps you can take to keep your body fat low and achieve rapid weight loss.

The keep your metabolism revved up, consume a balanced diet. The optimum ratio would be to keep your fat consumption to about 20%, your carbohydrates to 40 to 45%, and your protein to 30 to 35%. This is the best ratio to maintain good insulin and blood glucose levels.

Try to eat six small meals per day, be a grazer not a gorger. This will boost your energy level and keep your blood sugar levels well controlled without any spikes or valleys.

If you’ve determined your maintenance calorie level, drop that amount by about 500 calories during the week, but increase it by 500 to 700 calories on Saturday and Sunday. This will result in weight reduction but keep your metabolic rate from slowing down.

Muscle cells weight considerably more than fat cells. As you increase your muscle mass, you may actually weigh more on your scale. Determine your progress by measuring your weight and body fat composition on a regular basis. Go by how you look, not by what the scale tells you. We are basically trying to lose fat cells, not necessarily quick weight loss. So, remember, your body weight may even increase slightly due to the alteration of your body composition to a higher muscle versus fat ratio.

Don’t just concentrate on cardiovascular exercise to lose fat. All you will accomplish is losing fat and muscle. You need to do weight training workouts to increase muscle mass. This, in turn, will burn more calories and fat.

Do a 30 minute aerobic workout when you first get up – before you eat. The glycogen level in your body is low and your body will use your fat stores for energy.

Stay well hydrated all day by consuming a lot of water. It helps control your appetite. It also makes your liver function better by relying more on your kidneys to remove toxins. Also, as your body utilizes fat, your body needs water to remove the by products of fat metabolism. Generally, consume approximately 30 milliliters of water for every 500 grams of body weight. Consider drinking ionized water to maintain your electrolyte balance. Wade Lightheart, CSNA, three time Canadian Natural Bodybuilding Champion says he came out of retirement and returned to championship form by drinking plenty of water.

Get adequate sleep, between 8 to 9 hours a night. Lack of sleep tends to make you gain weight, due to increased cortisol levels. Cortisol tends to make the body store fat! In addition, it serves to reduce levels of testosterone, which is a primary anabolic hormone.

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