Building muscle and burning fat is not just about hitting the gym; what you do outside the gym plays a crucial role in achieving these goals. Here are six expert tips from trainers to help you target both muscle gain and fat loss effectively.
Increase Workout Intensity
To maximize results, eliminate distractions like phone breaks during your workout. Keep your body in motion by alternating exercises such as pull-ups and squats. Incorporating high-intensity circuits like CrossFit’s AMRAP (As Many Reps As Possible) can stimulate muscle growth and accelerate fat burning by keeping your heart rate elevated.
Cut Out Alcohol
While having an occasional drink is okay, consider eliminating alcohol for at least 30 days. Alcohol not only contributes to empty calories but also disrupts your sleep, increases cortisol (a stress hormone), and negatively impacts overall health. By cutting back, you’ll notice significant improvements in your progress much faster.
Incorporate Running
Take a cue from sprinters, whose lean and muscular bodies are proof that speed training builds muscle and burns fat. Try doing 400-meter sprints at 80% of your maximum effort, followed by a walking rest, repeating four times. If you’re already a runner, push yourself by increasing the distance to half a mile.
Change Up Your Routine
Your body adapts quickly, so it’s essential to keep your workouts varied. If you typically hit the gym, take it outdoors for bodyweight exercises like push-ups, dips, and Burpees. You can also add a sand workout to make it more challenging, which will help target different muscle groups and break the monotony of your routine.
Get in the Water
Water sports like swimming and surfing are fantastic for building a lean, strong physique. The multi-plane resistance of the water offers a full-body workout that’s both intense and effective. Try swimming laps or paddleboarding as part of your training to add variety and a new challenge to your regimen.
Make Sleep a Priority
Getting 7-8 hours of quality sleep each night is essential for muscle growth and fat loss. Sleep plays a critical role in muscle recovery and the release of muscle-building hormones. Lack of rest not only reduces willpower, making it harder to stick to your routine, but it can also increase sugar cravings and slow down fat loss. Never underestimate the power of rest in achieving your fitness goals.
