{"id":14761,"date":"2026-02-24T01:28:53","date_gmt":"2026-02-24T01:28:53","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=14761"},"modified":"2026-02-24T01:28:53","modified_gmt":"2026-02-24T01:28:53","slug":"burn-fat-and-build-muscle-like-an-elite-bodybuilder-with-2-simple-rules","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=14761","title":{"rendered":"Burn fat and build muscle like an elite bodybuilder with 2 simple rules"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"a bodybuilder lifts heavy dumbbells in a gym\" loading=\"lazy\" width=\"1242\" height=\"931\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/btwQZ_nd86WdtJCUt1EgxA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzE-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/0aac34c79d4cee1d76d85697891ce8f4\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Getting stronger by lifting heavy weights can help you pack on muscle for a lean, athletic physique, a world-class bodybuilder says.<span class=\"copyright\">Courtesy of Chris Bumstead<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<ul class=\"content-list\">\n<li>\n<div class=\"\">\n<p class=\"\">Chris Bumstead, a bodybuilder, built his career on an athletic physique and a record-setting number of titles.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">For muscle, he recommends cycling heavy and light weights.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">Diet is key: Bumstead uses protein and strategic portion sizes to burn fat.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<p>If you want to get shredded, take it from one of the top bodybuilders since <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/5-tips-for-diet-exercise-to-build-muscle-arnold-schwarzenegger-2023-2?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Arnold Schwarzenegger;elm:context_link;itc:0;sec:content-canvas\">Arnold Schwarzenegger<\/a>: Heavy weights and plenty of protein are the simple rules for success.<\/p>\n<p>Chris Bumstead has dominated the Classic Physique category at the legendary Mr. Olympia competition since 2019, clinching the first-place spot every year until his retirement in 2024 \u2014 the most wins in the category&#8217;s history.<\/p>\n<p>Unlike some pro bodybuilding divisions, which reward extreme amounts of muscle mass, Classic Physique prioritizes proportions and symmetry. Winners in the category exemplify a more graceful, balanced athleticism compared with stereotypical images of bodybuilders as massive and muscle-bound.<\/p>\n<p>For Bumstead, finding that balance includes looking ahead to long-term health, including <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/improve-mobility-build-muscle-longevity-exercise-personal-trainer-2023-11?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:mobility;elm:context_link;itc:0;sec:content-canvas\">mobility<\/a>, to stay functional as well as jacked.<\/p>\n<p>&#8220;Building and maintaining muscle isn&#8217;t just about aesthetics, it plays a huge role in longevity, overall health, and keeping your metabolism strong,&#8221; Bumstead told Business Insider in an interview about his supplement brand, Raw Nutrition.<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"A bodybuilder stands onstage, posing while flexing a bicep on one arm and a tricep overhead\" loading=\"lazy\" width=\"1242\" height=\"932\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/u6nS6KABaQtiGKBM.q38EA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzI-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/1f1c10a79e7829a478343927a1296407\"\/><\/div><figcaption class=\"fig-caption\">\n<p>The Classic Physique in bodybuilding is all about athletic proportions rather than maximizing bulk.<span class=\"copyright\">Courtesy of Chris Bumstead<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<p>Whether you want to step onstage or just <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/longevity-exercises-to-do-20s-30s-40s-trainer-tips-2025-1?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:get in better shape for a longer, healthier life;elm:context_link;itc:0;sec:content-canvas\">get in better shape for a longer, healthier life<\/a>, the game plan is the same.<\/p>\n<p>&#8220;As we age, maintaining muscle becomes even more critical, and that comes down to two simple things: eating enough protein and lifting weights regularly,&#8221; he said.<\/p>\n<h2 class=\"heading\">Build more muscle by lifting heavy<\/h2>\n<p>Lifting weights is an essential part of building muscle, and a key factor is choosing the right amount of weight, and number of reps, for your goals.<\/p>\n<p>Bumstead said he uses a simple strategy to pack on muscle, separating his <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/train-for-fitness-level-maximize-muscle-gains-trainer-advice-2022-3?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:training in phases;elm:context_link;itc:0;sec:content-canvas\">training in phases<\/a> over the year with distinct priorities. First, he builds a foundation of strength by lifting heavy weights for one phase of his training. Then, for the next cycle of workouts, he switches to lighter weights but more reps, which helps maximize muscle tension for better gains.<\/p>\n<p>&#8220;The idea is that, if I can get stronger in a lower-volume phase, I&#8217;ll be able to handle heavier weight when I return to higher volume, which helps with growth,&#8221; he said.<\/p>\n<p>The length of a <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/3-training-tips-world-record-powerlifter-uses-move-heavy-weights-2022-3?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:training cycle;elm:context_link;itc:0;sec:content-canvas\">training cycle<\/a> can vary, typically lasting between four and 12 weeks.<\/p>\n<p>Whatever weight you choose, and however many reps and sets you do, training intensity is what matters most for muscle growth. That means consistently <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/guides\/health\/fitness\/lift-weights-to-failure?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:working close to the limit of what your muscles can handle;elm:context_link;itc:0;sec:content-canvas\">working close to the limit of what your muscles can handle<\/a> to prompt them to grow back bigger and stronger.<\/p>\n<p>The key is to add weight or reps over time, a concept called <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/progressive-overload-fitness-meaning-and-how-to-do-it-2021-1?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:progressive overload;elm:context_link;itc:0;sec:content-canvas\">progressive overload<\/a>.<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"a bodybuilder stands in the gym  wearing a sleeveless shirt that highlights his muscular arms\" loading=\"lazy\" width=\"1242\" height=\"932\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/8p5s4SZDgM42bwCb2cwsSw--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzI-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/944b10fbc1bf0e1e60af365e813efd3d\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Challenging your muscles over time will prompt them to grow, and the stronger you are, the more you can push yourself.<span class=\"copyright\">Courtesy of Chris Bumstead<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<p>As for the exercises, Bumstead recommends compound exercises such as presses, rows, squats, and deadlifts, rather than <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/stop-overcomplicating-workouts-personal-trainers-reduce-injury-risk-get-results-2023-4?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:complicated workout routines;elm:context_link;itc:0;sec:content-canvas\">complicated workout routines<\/a>.<\/p>\n<p>&#8220;There are so many training styles and flashy techniques that people end up overthinking it. But in reality, you can make great progress by sticking to the basics,&#8221; he said.<\/p>\n<h2 class=\"heading\"><strong>Burn fat by changing portion sizes, not by reinventing your diet<\/strong><\/h2>\n<p>Diet is key to <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/lift-weights-eat-more-how-to-transform-physique-40s-2025-6?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:fueling muscle and burning fat;elm:context_link;itc:0;sec:content-canvas\">fueling muscle and burning fat<\/a>, especially if you want your muscles to be visible.<\/p>\n<p>Bumstead said he tries to eat mostly whole foods instead of packaged meals, to support good digestive health and to stop himself from snacking when he&#8217;s on a strict diet.<\/p>\n<p>Typically, he has eggs and a smoothie for breakfast. For lunch, a combination of rice and a protein source such as ground turkey. <span>He often has two dinners, more of the same, such as potatoes, veggies, and fish.<\/span><\/p>\n<p>As his body goals change, Bumstead changes the size of his portions \u2014 but the type of food he eats stays the same.<\/p>\n<p>Bumstead said that in his &#8220;bulking phase&#8221; \u2014 months where he&#8217;s actively putting on size and muscle \u2014 he would eat as many as 6,000 calories a day. In his &#8220;cutting phase,&#8221; he would drop to as low as 1,300 calories a day to shed as much fat as possible.<\/p>\n<p>He does use supplements, including a protein shake or two each day, to make it easier to <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/how-much-protein-maximize-muscle-gains-2022-9?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:get enough protein;elm:context_link;itc:0;sec:content-canvas\">get enough protein<\/a>, an essential nutrient for supporting muscle growth and recovery, and to keep up a strong metabolism.<\/p>\n<p>His biggest diet tip: Don&#8217;t guesstimate what you eat. Tracking your food is a crucial strategy to make sure you&#8217;re eating the right number of calories to <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/bulking-gain-muscle-faster-winter-season-expert-2021-12?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:burn fat or gain muscle;elm:context_link;itc:0;sec:content-canvas\">burn fat or gain muscle<\/a>.<\/p>\n<p>&#8220;A lot of people think they&#8217;re eating healthy or staying low calorie but are confused when they don&#8217;t see results. The truth is, if you&#8217;re not tracking, it&#8217;s really hard to know what you&#8217;re actually doing,&#8221; Bumstead said.<\/p>\n<p>If Bumstead has learned one thing from pro bodybuilding, it&#8217;s the importance of finding a healthy diet that fits with your routine. That way, <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/calorie-counting-mistakes-sabotaging-weight-loss-nutritionist-advice-2024-2?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:tracking your macros;elm:context_link;itc:0;sec:content-canvas\">tracking your macros <\/a>will feel like an exciting step toward meeting your goals instead of a chore.<\/p>\n<p>&#8220;That mindset of being intentional with what you put into your body can benefit anyone,&#8221; he said, &#8220;not just competitors.&#8221;<\/p>\n<p class=\"\">Read the original article on <a href=\"https:\/\/www.businessinsider.com\/follow-2-simple-rules-burn-fat-build-muscle-elite-bodybuilder-2025-7\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Business Insider;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Business Insider<\/a><\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.aol.com\/burn-fat-build-muscle-elite-145928807.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting stronger by lifting heavy weights can help you pack on muscle for a lean, athletic physique, a world-class bodybuilder says.Courtesy of Chris Bumstead Chris Bumstead, a bodybuilder, built his career on an athletic physique and a record-setting number of titles. For muscle, he recommends cycling heavy and light weights. Diet is key: Bumstead uses [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14762,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-14761","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burn fat and build muscle like an elite bodybuilder with 2 simple rules - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=14761\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burn fat and build muscle like an elite bodybuilder with 2 simple rules - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Getting stronger by lifting heavy weights can help you pack on muscle for a lean, athletic physique, a world-class bodybuilder says.Courtesy of Chris Bumstead Chris Bumstead, a bodybuilder, built his career on an athletic physique and a record-setting number of titles. For muscle, he recommends cycling heavy and light weights. Diet is key: Bumstead uses [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=14761\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-24T01:28:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/btwQZ_nd86WdtJCUt1EgxA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzE-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/0aac34c79d4cee1d76d85697891ce8f4\" \/>\n<meta name=\"author\" content=\"World Bodybuilding News\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"World Bodybuilding News\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761\"},\"author\":{\"name\":\"World Bodybuilding News\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/d84bf475351cac13351c44d62b00dcd2\"},\"headline\":\"Burn fat and build muscle like an elite bodybuilder with 2 simple rules\",\"datePublished\":\"2026-02-24T01:28:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761\"},\"wordCount\":928,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/80d5fea28c4c411351e5a953fc1e3c29.jpeg\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=14761\",\"name\":\"Burn fat and build muscle like an elite bodybuilder with 2 simple rules - 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