5 Tips to Burn Fat AND Build Muscle Super Fast

It's possible to burn off ugly body fat quickly while also building lean muscle at the same time. In fact, that's really the secret to true body transformation. The 5 tips below are proven to help you boost your metabolism, lose fat faster, and build sexy lean muscle tissue simultaneously...

1. Strength train first. Resistance/weight training should be the focus of nearly all your works. Cardio should be secondary.

2. Go heavy. Don't be afraid to use heavier weights. You should be maxing out at around 10-12 reps each set.

3. Do big compound exercises. "Big" exercises that involve multiple muscle groups and joints give you the best fat-burning and muscle building results. Squats and pull-ups are WAY more beneficial than leg curls and single-arm cable rows.

4. Eat plenty of clean calories. Protein should be the focus. But also eat plenty of good carbs -- especially veggies, fruits, nuts, seeds, beans, legumes, etc. -- and a decent amount of healthy fats. Avoid highly-processed foods and you'll have a much easier time getting rid of fat and building muscle.

5. Do short burst cardio sessions. Do about 10 minutes of burst interval cardio training after your strength workouts. It's a much more efficient way than doing hours of traditional cardio workouts (like jogging on a treadmill).

So there you have it: 5 of the best ways to burn fat, build muscle, and transform your body as fast as possible!

The Best Way to Burn Fat, Lose Pounds, and Keep (or Add) Lean Muscle

There are many ways to lose weight fast. But most end up leaving you with a "skinny fat" body because, in the process of losing "weight", you've also lost a significant amount of lean muscle tissue. A skinny fat person isn't usually happy with his or her body and usually has a very hard time keeping the weight off, both in the short-term and the long-term. In this article I'm going to show you the best way to burn fat, lose pounds, but also keep -- or even increase -- that vital lean muscle tissue that will keep your metabolism high and allow you to keep the weight off!

1. Intense Strength Training -- Without a doubt this is the best exercise for boosting the metabolism, burning fat, losing lbs, and keeping/increasing muscle. It basically involves doing short workouts based around high-intensity sets of compound resistance movements. Intense strength training helps to burn fat extremely efficiently in 3 main ways:

-- Requires lots of energy (calories) during the actual workout
-- Re-building/repairing muscle tissue uses up lots of energy during the 1-2 days after the workout
-- The new lean muscle tissue you're left with (if you're consuming enough protein/calories) will boost your metabolism and allow you to continue burning fat fast

2. Protein-based, Quality Carb Diet -- The best diet for burning fat, losing pounds, and building is one based around protein, healthy fats, and only "quality" carbohydrates. Protein is necessary because it provides the amino acids that build that vital lean muscle mass. Healthy fats are necessary because you're body needs them to function optimally and have a strong metabolism. Carbs are where things get a little tricky. You definitely need some to enjoy good health and high energy levels. But it's very easy to overdo it, especially if you're consuming large amounts of highly-processed carbs (e.g. refined sugars and flours) and/or "white" starches (e.g. white potatoes, white rice, etc.).

The best solution is often to limit your carb intake to mainly vegetables, fruits, and beans/legumes. Add in some healthy natural starches like whole grains, sweet potatoes, etc. in a strategic way that allows your body to use the calories and insulin-boost well (e.g. eating them only after your strength training workouts).

3. Smart Cardio -- Cardio exercise can definitely help you burn fat faster. But, like starchy carbs, it's easy to overdo it and end up burning lots of lean muscle as well. The best option is to do mostly short, variable-intensity cardiovascular workouts such as HIIT-style interval training. This is proven to speed up fat loss while also limiting muscle loss. You should also practice a fun sport or higher-intensity activity like hiking at least once or twice a week.

So there you go: the best way to burn fat, lose pounds, and keep or increase that ultra-important lean muscle tissue. Use the tips above and you'll get that lean, toned, and sexy "fitness model" body you've always wanted!

Tags: burn fat

Get "Six Pack" Abs -- A Fast, Healthy Way

Lots of people want to lose fat fast and get "six pack" abdominal muscles in a minimal amount of time. In fact it's one of the hottest topics in the world of fitness. Well-defined abs have become almost like status symbols in today's society. 6-pack abs can only be obtained by having very low body fat levels (under 10% for most people) and well-toned lean muscle tissue, at least in the abdominal/core area. Below we're going to outline a relatively simple way to burn off your extra fat, lose several unwanted pounds, build and tone those stomach muscles (and the rest of your muscles while we're at it), and get six-pack abs in the fastest and healthiest way possible...

1. Get a Game Plan -- Unless you have incredible genetic potential (the kind about 1 in every 100,000 people have), you're not gonna be able to just "wing it" and then somehow end up with great-looking, toned abs. You've got to set some specific goals, create or find a step-by-step fitness/exercise/diet plan, and then stick to that plan closely for several weeks or possibly even months. Weekly and daily "to do" lists are extremely useful until certain important actions (exercise, diet, etc.) become automatic habits.

2. Get On a Lower-Carb, "Natural" Diet -- Diet is about 75% of the solution when it comes to fast, healthy weight loss. Most people's bodies don't handle processed carbs and even some starchy carbs very well. You'll get six pack abs much faster if you cut out refined sugars, processed flours, white potatoes, and most grains from your eating plan. This will cut calories safely while helping to get your blood sugar and insulin levels down and stabilized.

Focus your meals around quality proteins, nuts/seeds, vegetables (especially the green and leafy variety), beans/legumes, small amounts of fruit, and a decent amount of healthy, unrefined fat (think virgin olive oil, avocado, and natural peanut butter). If you can get at least 90-95% of your weekly calories (cheat meals or OK) from natural, unrefined foods you'll be able to burn fat, get rid of that stubborn belly fat, and get those well-defined 6-pack abdominals in a very quick way.

3. Do Short, Intense Workouts Often -- Getting abs isn't all about just doing "ab workouts". In fact, ab-specific exercise (crunches, sit-ups, leg raises, etc.) should only be a compliment to the best form of fat-burning exercise out there: full-body, interval-based, circuit training. Short, high-intensity workouts based around brief "intervals" of strength training and cardio exercise will literally force your body to burn up its fat stores for energy while adding lean muscle tissue and allowing you to get to the low bodyfat percentage necessary for sexy tummy muscles.

So there you go: a simple outline of the steps you can take to get six pack abs in a fast, healthy, safe, and efficient way. A good plan, natural diet, and smart exercise routine is truly all you need to get the lean, sexy, toned body you want!


Learn more:

Get Six Pack Abs Fast -- Exercise & Diet Tips

Tags: six pack abs

Bodyweight "Run and Gun" Workouts

Want an incredible fat-burning, full-body muscle-blasting workout that you can do just about anywhere? Looking for the best exercise to lose weight fast?? Then go jogging and, once your muscle are warmed up, do at least a couple sets of 4 or more of the following exercises...

Wind sprints.
Stairs/steps running.
Hill sprints.
Jumping.
Pushups.
Explosive pushups.
Burpees.
Pullups.
Muscle-ups.
Bodyweight squats.
Rock climbing.
Plyometric box jumps.
Hand-stands.
Inverted rows.
Leapfrog burpees.
Pistol squats.
Just about any interesting bodyweight exercise you can think of that utilizes the things around you.

A jog combined with several intense sets of bodyweight exercises like the ones listed above is possibly the single most effective fat loss workout you can do. I call them "Run and Gun" workouts. You should give them a try if you want to burn fat and lose weight fast, in a way that will explode your metabolism and add lean, toned, sexy muscle to your body quickly! Just make sure you're always moving and keep rest to minimum. Absolutely no sitting or standing around!

Check out this great video of a fantastic run and gun workout example routine being done in the city of Philadelphia:



Just incredible!

- JCP

p.s. Thanks to Mark's Daily Apple (a fantastic "primal" fitness blog you should check out!)

Tags: best workout for fat loss, fat burning exercise, bodyweight training

7 Tips to Burn Fat AND Build Muscle – Fast and at the Same Time!

Yes, you can burn fat and build muscle... quickly and all at the same time. In fact, it's one of the secrets of building a great-looking body fast! Use the 7 proven tips below and you'll immediately begin to lose weight, build lean, sexy muscle, and feel great...

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!

Tags: burn fat and build muscle fast