Body building is simply not just for the guys who want to lift heavy to become heavy. Whether you are trying to lose fat or gain muscle, it is highly recommended that you still lift heavy weights. Forget about doing bicep curls or any of those useless isolation workouts though. Focus on lifting heavy compound lifts like the squats, bench press and the pull up. These exercises will help you gain muscle in a faster and more efficient way. Though sit-ups and bicep curls can help you, there really is nothing like lifting really heavy weights. You will then have to lift about 3 times a week and you should never lift two days in a row. You will need to give your body enough time to recover and by sleeping about 8 hours a night, you are allowing your body to recover at optimal levels.You will have to focus on intensity and quality and forget about trying to get the “burn” from lifting 20 reps. Stay focused and eat as much protein as you possibly can so that you will have nutrients to properly grow. With just a little patience and motivation you will be having the body that you have always wanted.