1. GET FOCUSED
Write down a powerful, motivating goal statement and read it twice a day. Focus your energy on reaching that goal as quickly as possible. Example: “I will lose 10 pounds of fat and gain at least 5 pounds of lean muscle by January 1st!”
2. GET ENERGIZED
High energy is a must when it comes to burning fat while adding lean muscle. First, get plenty of sleep each and every night. Drink lots and lots of water and sugar-free teas. Consider taking a healthy energy supplement based around green tea extract and/or natural sources of caffeine.
3. EAT QUALITY CALORIES
Get 90-95 percent of your weekly calories from “quality” sources: mainly lean meats, fish, eggs, fruits, vegetables, nuts, seeds, beans, legumes, and unrefined oils (e.g. virgin olive oil). These natural, unprocessed foods will literally force your body to drop fat while supporting additional lean muscle tissue. Allow yourself one big “cheat” meal per week.
4. DO FULL-BODY WORKOUTS
Focus on doing higher-intensity, short, full-body workouts based around “big” strength exercises like squats, pullups, pushups, etc. Keep your workouts under 40 minutes in length and focus on intensity rather than volume. Incorporate interval-based training techniques using both circuit-training and HIIT-style cardio exercise.
5. MAKE PROTEIN AND WATER YOUR BEST FRIENDS
If you really want to lose fat, gain muscle, and quickly “transform” your body you need to provide it with a steady stream of quality protein and water. The best protein you can eat is whey protein, followed by eggs, fish, lean meat, and low-fat dairy. Protein is a hot-burning food that boosts the metabolism, helps you burn fat faster, reduces hunger, and provides the amino acid building blocks that your body uses to build new muscle tissue. For the best/fastest results, try to eat some lean protein at least every 2-3 hours and also try to drink at least a gallon of pure water per day.
There you go: 5 of the best ways to burn fat and build muscle fast and at the same time. These tips are 100% proven to help you get a great-looking new body fast!