Is it your goal to build a leaner, meaner and more muscular body as quickly as possible? Here are some no-nonsense muscle building and fat burning tips on how to achieve this goal:

1) Build muscle, burn fat.
Professional bodybuilders and weight-lifters take a cyclical approach to getting in shape: They go through phases where they concentrate on bulking up and then go through phases where they concentrate on getting rid of their body fat. This is usually called the bulking and cutting cycles. If you want to get in shape quickly, you can’t rely on a system like that. What you need to be doing is bulking up on muscles and burning fat simultaneously.

2) Shorter equals harder.
The good news is: Building muscles while burning fat at the same time is possible. The bad news? It’s very hard. There’s one simple way to get better results, faster: Increase the intensity of your training. That means more sweat and more pain for you…

3) Better than cardio…
Instead of doing the typical steady-state cardio, where you keep going at a fixed rate for a long period of time, do HIIT. HIIT, also known as Hight Intensity Interval Training is when you cycle high-intensity cardio and low-intensity cardio. Here’s an example of HIIT: Get on a bike and do a quick warm-up. Then, give it all you’ve got for up to one minute (high resistance on a stationary bike), followed by two minutes of cycling at a slower rate. Then ramp it up again and go all out for anther minute. Repeat five times or until you black out. This technique works wonders. But be warned: It’s so tough that you’ll hate every second of it.

4) Weight training.
Whether you use machines, free weights or your body weight, to get in shape quickly, you have to do some kind of resistance training. Make your weight training more intense and more efficient by doing antagonistic supersets, pyramid training or some other kind of high intensity, advanced workout routine.

5) Eat food, not junk.
What you eat is, of course, also very important if you want to get in shape. Now, you can count calories and nutrients all day long, but if that’s not your thing, here’s the simple, no nonsense guideline: Eat only real food, mainly vegetables and fruit. Do not eat any kind of junk food, deep fried food, artificially refined and sweetened food. Eat enough, but not too much (there’s this thing called “hunger” which tells you exactly how much food you need – very practical). Stick to this strategy and you’ll be dropping pounds in no time. You’ll also be visiting your doctor less frequently.

Not too complicated, right? If you follow the simple advice given on this page, you’ll be building muscle and losing weight very quickly. All it takes is some willpower.

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