How to Build Muscle & Lose Fat Fast

Strength training has a number of benefits, and is perhaps the fastest way to lose fat. Done regularly along with cardio training and coupled with a balanced diet, strength training is the most effective way to build muscle and increase your calorie-burning metabolism. A well-designed strength training program elevates the body's metabolism for as long as 38 hours post-workout, also known as elevated post exercise oxygen consumption (EPOC). During EPOC, the body is restoring itself to its pre-exercise state, and thus energy is also being expended at an elevated rate. A few methods of achieving EPOC are high intensity interval training (HIIT) and strength/resistance training. These produce greater EPOC responses than aerobic exercise.

Instructions

• 1

  Start with a moderate cardio workout. Cardio is defined as a workout that uses the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60 to 80 percent of the maximum heart rate. Also known as aerobic activity, cardio workouts include walking, jogging, swimming and skiing. If you're working out in the gym, there are several cardio machines to choose from, including treadmills, stationary bikes and elliptical trainers.

  Starting off with a cardio workout will help your muscles warm up, thus preventing injury. Cardio is also an important component of any weight-loss program, so you may set your cardio goals accordingly.

• 2

  Do your first strength-training exercise with a weight that exerts your muscles only slightly beyond their capacity. The idea is to be able to complete at least 10 to 15 reps before needing to take a break. Aim to do at least two to three sets of reps on any single machine or exercise.

• 3

  Do one or two exercises (either free weights or machines) for each muscle group. For example, you can choose to do leg presses and squats for the lower body, and bicep curls and tricep extensions for the arms.

• 4

  Aim for a two-day, three-day or every-other-day protocol. So if you exercise on Monday, your next workout can be on Wednesday or Thursday. Strength training is not recommended every day.

• 5

  Make sure your diet consists of a balanced mix of complex carbohydrates and lean protein. Carbs are essential to fuel your workout and adequate protein is essential for building and protecting muscle.