June 20, 2015 7:10AM
HOW TO BUILD MUSCLE AND BURN FAT
(suitable for men or women)
How to build muscle and burn fat? Well, the correct ways to burn
fat and build muscle are through specific eating habits and
specific exercises. The best overall approach involves three
(1) Eating specific foods
(2) Weight/Strength training
(3) Cardiovascular (cardio) exercise
Awaiting you at the bottom of this answer, are links
to free lists of foods to eat and foods to avoid, choices of
free cardio exercise plans, and free weight/strength training
exercises/routines. These links will guide you at your own pace;
clearly showing you step by step how to build muscle and burn
First, on this page, let me give you an overview of the three
(1) HOW TO BUILD MUSCLE AND BURN FAT THROUGH
Here’s how to cut through all the confusion about correct
Eat a small meal about every three waking hours. You will
not be eating more food, you will simply be spreading it throughout
the day. It’s critical never to skip a meal, and to obtain
sufficient quality protein at each meal. ‘Sufficient’ means at
least 15 grams per feeding if you are female and at least 20 grams
per feeding if you are male. Your protein should come from
unprocessed (preferably organic where possible), natural
To lose body fat, and for optimum health, avoid or strictly
limit refined processed carbohydrates (apart from an occasional
treat). Over-consumption of refined processed carbohydrates is a
major cause of unwanted body fat, insulin resistance, fat
accumulating around the abdomen or stomach, overall weight gain,
obesity, hypertension, heart disease, type 2 diabetes and many
other diet related diseases and conditions.
If you are unsure what these foods are, at the bottom of
this answer you will find a page link leading to a list of refined
Replace refined processed carbohydrates with more of the
so-called fat burning foods and make use of the thermic effect
of fat burning foods. Drink plenty of fresh water to enable you
body to process these foods. I suggest 3 quarts daily and adjusting
your intake from there (unless you have a medical condition that
would prohibit this).
If you are unsure what these foods are, at the bottom of
this answer you will find a page link leading to a full list, and
more detailed information about the thermic effect of food.
Eating this way (as outlined above) will significantly boost
your metabolism. Increasing your metabolic rate is the key to
achieving and sustaining a low percentage of body fat. Again,
remember to drink plenty of clean water. As stated earlier, I
suggest 3 quarts daily and adjusting your intake from there (unless
you have a medical condition that would prohibit this).
(2) HOW TO BUILD MUSCLE AND BURN FAT THROUGH WEIGHT/ STRENGTH
Proper weight/strength training will build muscle, which is your
METABOLIC FURNACE that burns additional calories 24 hours a day
and not just when you are exercising. Do a whole body routine.
Concentrate on the basic, compound exercises, which are full
squats, deadlifts, presses, rows, dips, and chins. Learn proper
exercise technique and use it on every rep.
Once you are able to train intensely, you’ll experience
DOMS. In order to ensure systemic recovery, wait 24 or 48 hours
after all DOMS has disappeared before training again.
Remember: you do not grow in the gym.
What you do in the gym should stimulate growth during the
recovery period. Exercise is like medicine: too little is
ineffective and too much is counter-productive. Therefore, between
sessions get plenty of rest and sleep.
As stated earlier, at the bottom of this answer, you can find page
links to free exercises/routines suitable for beginners and
upwards, as well as relevant information such as safety and warm-up
(3) HOW TO BUILD MUSCLE AND BURN FAT THROUGH CARDIOVASCULAR
Here are a few examples of cardio exercise:
- brisk walking on a treadmill or outdoors
- running on a treadmill or outdoors
- cross-country skiing
- nordic walking
- aerobic dancing
In fact, any exercise, sport or activity that increases your heart
and respiration rate for a specific period is cardio exercise. It
is important to do cardio exercise at the right intensity. Cardio
exercise ranges from mild to intense.
Unlike mild cardio, intense cardio must always be
Intense cardio exercises include running, interval training, and
graded exercise protocol.
Brisk walking is an example of mild cardio exercise.
Mild cardio exercises keep your maximum heart rate at about 60 to
65%. Intense cardio exercises involve a maximum heart rate that is
considerably higher (usually up to about 85% or even 90%).
In terms of burning fat during exercise, mild cardio is superior to
intense cardio. So, you might think that everyone should do mild
That is incorrect. Mild cardio exercises are not effective fat
burning exercises in the long-term.
Well, they do actually burn more fat than intense cardio exercise.
Unfortunately, by doing them regularly, your body adapts to mild
cardio by storing fat during the recovery period until your next
mild cardio exercise session. This is bad. You want to burn fat not
Whereas, intense cardio burns more fat overall because it
stimulates more fat burning between intense cardio exercise
In addition, because intense cardio is intense, it must be
brief, (whereas mild cardio is prolonged). By that, intense cardio
is great for people who are lazy, or do not like prolonged
exercise, or grow bored by it, or do not have the time.
Nonetheless, if you are new to exercise and wish to begin with mild
cardio such as brisk walking see the choice of plans at the bottom
of this answer, and then progress to intense cardio (see the
intense cardio plan at the bottom of this answer).
Whatever cardio you choose (mild or intense), choose a cardio
exercise that you dislike the least and that you will stick to
without giving up after the first week or so. Cardio exercise will
increase the amount of calories your body uses during and
immediately after exercise.
HOW TO BUILD MUSCLE AND BURN FAT, SUMMARY
So, the best way to build muscle and burn fat is to eat as outlined
in the earlier part of this answer, and combine cardio exercise
with weight/strength training. You can use this sustainable program
from now until your dotage. If you adopt it and make it habitual,
you are going to know how to build muscle and burn fat, like the
way you look, and love the way you feel!
Depending upon your current degree of fitness, I suggest two to
three intense cardio sessions per week. In particular, if you have
not been doing intense cardio exercise, I recommend starting with
GXP (see the Intense Cardio Plan 3 page link at the bottom of this
Even if you do twice weekly strength-training as well as intense
fitness exercise two or three times weekly, if you want to go
further it’s also a good idea to go for a brisk walk once a week.
‘Brisk’ means 2 miles in 30 minutes, 3 miles in 45 minutes, or 4
miles in 60 minutes.
For weight loss or health, even if you start with mild
cardio that will be a great step forward, and then move on to
intense cardio exercise as soon as you are able.
Cardio exercise will increase the amount of calories your body uses
during and immediately after exercise. Weight/strength training
will add more muscle and muscle is you METABOLIC FURNACE that burns
calories 24 hours per day and not just when you are exercising.
(Don’t worry you don’t have to build huge muscle (unless you want
Moreover, in addition to adding muscle, weight/strength training
benefits your body in so many, many ways. One should never
underestimate the benefits of weight/strength training for optimum
health. Male of female, young or older, you are never too old to
benefit from some form of weight/strength training. The free
exercises and programs at the bottom of this answer are suitable
for males or females, beginners of more advanced, young or
Therefore, when you combine weight/strength training with cardio
exercise you not only have the best answer for ‘how to build muscle
and burn fat’ you also have the best exercise answer for optimum
(Incidentally, even people who cannot engage in cardio exercise
because of injuries, or specific health conditions, can usually
engage in some from of weight/strength training and, by that, enjoy
its many, many health benefits.)
So, for the ‘how to build muscle and burn
fat’ free programs, plans, and lists, to show you how to do it
step by step, use the page links given below:
MILD CARDIO EXERCISE PLAN 1 (the easier plan)
MILD CARDIO EXERCISE PLAN 2 (the slightly harder plan)
- FREE INTENSE
CARDIO EXERCISE PLAN 3
- BEST EXERCISES
TO LOSE WEIGHT
OF REFINED PROCESSED CARBOHYDRATES (to avoid or strictly
FAT BURNING FOODS AND THE THERMIC EFFECT (to replace refined
processed carbohydrates) and more about detailed information abut
the thermic effect of food
128 people + others elsewhere, found the above ‘how to build muscle
and burn fat’ answer very useful.
You may first wish to seek the approval of your own physician
before changing your eating or exercise habits, especially if you
have any known condition or disease.