Perfect body tips

The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine.

But training regimens usually account for two hours or less of your 24-hour day. What you do during the other 22-plus hours has as much if not more impact. Here are seven ways to build muscle and burn fat—inside and outside the gym.

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

 

Eating small meals more often regulates blood sugar, promotes muscle mass, and eliminates mood swings and overeating. The key is to plan ahead to make sure you have something healthy on hand at work or on-the-go so that you’re fueled every three hours. Ideally every meal will have a combination of carbs, protein, and fat. But if you’re on the go, at least aim for something healthy such as nuts, seeds, dried fruit, energy bars, or a ready-to-drink protein beverage.