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Burn Fat, Build Muscle, Get Stronger

How To Lose Bodyfat

By Lee Hayward

Lee Hayward

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I receive a lot of questions from people basically asking me one of two things, either "How do I get big muscles?" or "How do I lose bodyfat?". Well, in this article I am going to outline a very simple, yet effective workout routine that I will help you lose bodyfat.

In order to lose bodyfat and get into great shape it requires proper nutrition, aerobic exercise, and weight training. That is it, there is no magic secret to it.

For your nutrition, you have to eat at least 1 gram of protein per pound of bodyweight per day. A high protein diet raises your metabolism, allowing you to burn more fat, it doesn't cause water retention like a high carb diet can, and protein will satisfy your appetite more and make you feel less hungry. As well, protein supplies the nutrients needed to build lean muscle. For protein eat foods such as: lean beef, skinless chicken, skinless turkey, fish, eggs, skim milk, protein shakes, high protein bars, etc.

Reduce the amount of starchy carbohydrates that you eat (i.e. breads, rice, potatoes, pasta, etc.) and eat more fibrous carbs (i.e. vegetables).

Keep your fat intake as low. Avoid foods such as: cooking oils, butter, margarine, nuts, peanut butter, salad dressings, sauces, junk foods, etc. To make sure that your body gets the essential fats that it needs to maintain good health you may want to supplement your diet with evening primrose oil or flax seed oil supplements.

To help you lose bodyfat you should do aerobic exercise first thing in the morning before eating. Do 30 - 45 minutes of cardio (i.e. walking, cycling, treadmill, etc.) first thing in the morning when you get up. Doing your cardio at this time will help you burn more bodyfat, your body will resort to burning fat because there is no food in your system to be used as fuel. It is a good idea to buy a stationary bike, treadmill, or some other type of cardio equipment for doing your early morning exercise (that is if you don't already have some cardio equipment at home).

You will also have to perform weight training to help you build muscle and burn bodyfat. If you are new to weight training here is a good workout routine that you can follow. If you are already weight training you can continue to do your normal workout routine.

Workout 1:

Bench press 3 sets of 10 reps (for the chest)
bench press picture

Pull downs 3 sets of 10 reps (for the back)
lat pulldown picture

Military press 3 sets of 10 reps (for the shoulders)
should press picture - military press picture

Crunches 3 sets of 25-50 reps (for the abdominals)
abdominal crunch picture

Workout 2:

Squats 3 sets of 10 reps (for the quadriceps)
squat picture

Leg curls 3 sets of 10 reps (for the hamstrings)
leg curl picture

Barbell curls 3 sets of 10 reps (for the biceps)
bicep curl picture

Triceps push downs 3 sets of 10 reps (for the triceps)
tricep pushdown picture

Standing calve raises 3 sets of 15 reps (for the calves)
calve raise picture

With this routine you workout every-other-day and alternate the two workout routines. The weight that you lift for the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over time increase the amount of weight that you are lifting. For the first set of each exercise, use a light weight to warm up the muscles and prevent injury. For the other sets, increase the weight so that you have to work hard to complete the required repetitions.

If you follow these suggestions you will be able lose bodyfat and add lean muscle. But you need to measure your progress, to make sure you are on the right track. If your main goal is fat loss then aim to lose at least 1 pound per week. Each week weigh yourself at the same time (i.e. every Saturday morning after using the bathroom). As long as you are losing at least 1 pound per week then keep your diet and exercise plan the same because it is working for you. If you are not losing at least 1 pound per week you will need to cut back on your food intake, increase the amount of cardio you are doing, or both until you are consistently losing 1 pound per week.

The key to a successful fat loss program is to stick with it. It may take several months to get in to get lean and in shape (depending on your current physical condition). But the time is going to pass by anyway. If you stick with your plan you will make progress and you will be able to look back in a few months time and be proud of your new leaner body, instead of complaining about being overweight and out of shape.

The choice is up to you.

all the best,
Lee Hayward

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  • Take your workouts to a higher-level and accelerate your progress in the gym.

  • Become bigger, stronger, and more muscular without frustration and actually enjoying the process along the way.

  • Learn the ideal number of sets & reps to do for each exercise you perform. As well as a simple formula for determining exactly how much weight to lift for each and every exercise.

  • Step-by-step instructions on how to perform all of your exercises with proper technique. Learn the most common errors that people make with each exercise and how to avoid them.
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