I KNOW from my own experience in training MMA athletes, footballers, rugby players and non-athletes that when you blend the RIGHT fat burning methods with the RIGHT muscle-building principles you will sculpt a lean, ripped, athletic body.
Plus, it’s well known that muscle is the biggest energy-burning tissue in the body – therefore the more you stimulate your muscles, the more fat is burned.
Use these 3 principles – proven by scientific studies – to build lean muscle and melt fat fast.
I applied this rule to fitness training and realized that the exercises that will put slabs of lean muscle on your body AND burn fat simultaneously were athletic-based exercises such as squats, deadlifts, Olympic lifts and pull ups.
Frequency of training is a vital key in muscle growth – repeated stimulus for each muscle group. If you start to train your back, chest, shoulders, arms, legs and stomach 6 times per week while your friends only stimulate those muscle groups about twice per week your results will skyrocket past theirs and they’ll be left scratching their heads as to how you are getting stronger, faster and leaner so quickly.
However, with shorter sessions, you will feel FRESH each time and you can put 100% of your energy, effort and FOCUS into the exercises and get a rock-solid 30 minute workout.
You can download my free 21-day training & eating blueprint that I used to get in shape FAST for the summer by Clicking Here. Up until now you’ve been led to believe that to build muscle you need to lift an insane volume of weights and spend at least an hour in the gym each day. A HUGE piece of the puzzle when it comes to gaining lean muscle and burning fat at the same time is what’s known as ‘muscle recruitment’. One of the reasons power athletes develop slabs of ripped muscle and shed body fat so quickly is due to not just what exercises they use – but also by HOW they perform them. Apart from stimulating more muscle fibers at each workout (which leads to faster muscle growth), ‘Power Reps’ will also switch your body from ‘fat-storing’ mode into ‘fat-burning’ mode.
Studies show that after each workout performed with Power Reps, your body re-directs the flow of nutrients in your body. That’s one of the Principles right there – to blend and synergize your workout to kill several birds with one stone. For Strength Training days, your aim is to develop lean muscle mass by lifting heavy weights for lower repetitions (below 8) to get brutally strong. But, to MAXIMIZE your lean muscle growth you also need some (but not too many!) higher-repetition sets too. I started using these high-intensity cardio conditioning workouts with athletes such as mixed martial artists and rugby players. As such, I made some modifications to the workouts to make them more suitable for general training clients and non-athletes and this Metabolic training has been the foundation of my rapid-fat loss programs ever since.
The Metabolic Fat Loss workouts all started when I came across some scientific research papers from Dr Tremblay et al. The results were shocking – the test subjects performing high intensity cardio (like sprints in fast bursts) burned 9 times more fat than the test subjects who performed low-intensity cardio (such as long-distance jogging, or slow aerobic exercise for an hour).


This study showed that high-intensity cardio training with short rest periods also boosted your metabolic rate for up to 38 hours FOLLOWING a workout. From body-weight circuits to unique back-to-back weight lifting routines, my ‘Loaded Endurance’ sessions turned the guys I trained into ripped, lean athletic alpha males faster than anything I’d ever seen.
There are 2 things you need to do to start building lean, ripped muscle & shedding body fat at the same time. START adapting your training to create a simultaneous muscle building and fat-melting environment in your body. This site is intended has hundreds of workout videos featuring superset workout routines as well as other standalone workout exercises designed to get you in the best shape of your life. GYMBOSS INTERVAL TIMEREver since I discovered the power and effectiveness of interval training, I rarely conduct my workout routines without my Gymboss Interval Timer. The Lean Muscle Diet: A Customized Nutrition and Workout Plan--Eat the Foods You Love to Build the Body You Want and Keep It for Life!
So many times I’ve heard that “you can’t build muscle and burn fat at the same time” – and its complete rubbish. More fat burning keeps you lean, ripped, and improves your ability to build MORE muscle – it’s a continuous, positive cycle – NOT two separate things.
And because you’ll be using ONLY the very best, top 20% of exercises known to man, your workout time is cut considerably – whilst you actually get BETTER results. Plus, as another bonus, you won’t be so drained after each workout, making your recovery for the next workout happen more easily. Now you know that building a ripped, athletic body is NOT about going for longer – it’s about going harder, then resting, recovering and eating healthy foods so your body grows back fitter and more powerful than before. If you’ve been following a typical bodybuilders routine or following a ‘tempo’ based training (“3 seconds lifting, 2 seconds pause, 3 seconds to lower the weight”, or something similar to that) then you’ve been MISSING OUT on some major muscle growth and fat loss.
Basically, after ‘powering up’ your body, the food you eat is transported directly to your muscle cells, where the nutrients are used for energy and to repair your muscles, making them bigger and stronger. This process occurs AFTER the workout session, meaning your body is feeding and growing your muscles and keeping fat storage at a minimum even when you’re not working out. Dividing your workout up into ‘cardio’ and ‘weights’ is quite unnatural and produces poor results.
Lifting heavy also makes the muscle more dense and firm, giving you a sharper, angular appearance to your physique. This will make your body fast and explosive whilst re-directing the nutrients in your body away from fat cells and instead into muscle cells for energy and repair.
In addition to developing muscle mass, in order to keep body fat levels low and keep the ripped and defined appearance that makes women go wild, you have to include some high-intensity metabolic conditioning. It got them into incredible physical shape but what we didn’t expect was just how much fat just literally MELTED off their bodies after doing these workouts.


This is a lighter workout that is designed to help your muscles recover from the more intense workouts by promoting blood flow and nutrients around the body.
No more bodybuilding magazine workouts, and no more long, slow cardio that can make you store fat and get hurt. DO NOT perform any grinding, slow reps, and avoid muscular failure at all costs in order to protect from CNS fatigue.
He is the author of the 21-Day Emergency Muscle Building Blueprint – a unique workout & diet plan he used to gain 6lbs of muscle in just 21 days. There is no more excuse for people who do not have a gym membership; all your workout can now be done at home, bootcamp style.
By changing the angles of your movements you require your central nervous system to activate different areas of your muscle. Supported by years and tons of studies, we know that creatine helps to saturate our muscle cells with water which sends an anabolic signal for growth. Instead, train the body in the way it’s designed with full body movements that produce athleticism, agility, muscle and a faster metabolism to burn more fat.
This will make you feel a lot more alert, and your muscles should start feeling better and fresher for your next intense session. So if you just perform standing dumbbell curls, you’ll use the same muscle fibers over and over again. In reality, cardio can be very helpful for those looking to minimize fat gain and maximize muscle gain. This approach is scientifically proven to use a higher percentage of fast-twitch muscle fibers with each repetition when compared with slower lifting speeds.
Focus on key muscle building foods like healthy fats and lean grass fed meat and eat it constantly.
Try performing three thirty minute moderate intensity cardio sessions per week for lean muscle growth. Fortunately there are a ton of natural supplements that you can use to build fast muscle in a healthy way. As you do cardio you end up increasing your muscle cells sensitvity to allow more nutrients to become stored in the muscle cell. Muscle building hormones can help us increase our size but it won’t directly lead to rapid and fast muscle growth. Creatine also helps to build water into lean muscle, more water in your muscle=more lean muscle mass.




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