40 Tips and Tricks Guaranteed to Build Muscle & Burn Fat



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No fluff, no junk. In this article, you’ll find 40 straight to the point tips and tricks to help you build lean muscle mass and burn body fat! Read more.

It’s one extreme or the other with us. Humans are interesting creatures. We like definites. Black or white, butGray is definitely not included. It’s one extreme or the other for us.

If you want to get attention, present information in short, provocative sound bites. This will give the reader a pseudo sense of expertise.

This person has a limited understanding of the topic and could potentially cause harm with the little information they have.

To create a list, all you need is a beginning and an end Lists are simple but effective. They can be seen as ambiguous, but they are also dichotomous in nature. All you need to create a list is a beginning and an end.

This means that they are able to investigate without being worried about the smaller details.

In other words, here are 40 simple suggestions that provide a glimpse into my personal philosophy and how it is supported by the body’s physiological processes.

40 Guaranteed Tips and Tricks for Muscle Building and Fat Burning

2. Include protein at every meal. To lose weight, you should eat more protein and include it at every meal. This is because a lot of the calories in protein are used up in the process of digesting it, so you end up eating less overall.

Read labels to avoid foods with high-fructose corn syrup. This sugar substitute has been linked to obesity and has increased more than 350 percent in the U.S. since 1971.

Doing different exercises for your upper and lower body in quick succession with little to no rest in between is an effective way to work out. This method, known as a superset, allows you to maximally work your muscles without taking long breaks in between sets.

If you want to supercharge your weight loss, try exercising without using the elliptical trainer handles and closing your eyes. This will force your core muscles to work harder to keep you balanced and burn more calories. Just be careful not to hurt yourself!

6. Look at yardwork as a chance to burn fat and condition your body. (Just make sure you use a push mower.)

When using the stair climber, take one large step every five steps. This will help you lose weight by recruiting additional muscle.

Once a week, watch a movie that will get you in the mood to exercise. Examples of such movies are Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).

try to beat your previous best distance in the same amount of time

Destroy your dinner plates. And buy smaller ones. That way, even if you fill your plate to capacity, you’re ultimately eating less than what you would likely pile on your existing platters.

Cutting carbs can help you lose weight and gain muscle.

Do the following on an elliptical trainer: Ride for 30 seconds as fast as you can in one direction, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.

Beans are a great source of fiber, with 8g per 1/2 cup. Adding 12g of fiber to your diet each day can help you lose weight, especially around your waist.

If you want to incinerate more fat, put some vinegar-based dressing on your salad. Studies have shown that consuming acidic foods causes a 20-40% increase in carb combustion. Researchers believe that the acids in these foods blunt insulin spikes and slow down the rate at which food leaves the stomach. Some examples of fermented, sour foods that are good for this purpose are pickles and yogurt.

Don’t go too long without eating or you’ll start breaking down muscle for energy instead of stored fat.

Working out with weights for just 10 minutes a day, three days a week can help reduce waist size, according to Harvard research.

Please pass the potatoes. They can be in any form such as mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, which triggers your body to stop burning and start storing fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)

Researchers found that it takes 73% more calories to process food after a weight-training session than if you hadn’t worked out at all. Therefore, it is best to eat your biggest meal of the day after you lift.

If you want your body to properly digest a protein shake or smoothie, include a chewable element with it. This could be something like a piece of fruit, chia seeds, shredded coconut, etc. Chewing this type of food will help stimulate the release of digestive enzymes and hydrochloric acid within the stomach, both of which are necessary for proper digestion.

21. To avoid developing bad habits, either learn how to use straps or mix your grip when lifting weights. But please don’t do both. Offsetting the need to use a mixed grip with straps or using a mixed grip to offset the need for straps creates a double negative that negates any positive effects. If you don’t know how to use straps, watch this.

You shouldn’t just do 10 reps with the bar to warm up. Unless you’re in a life or death situation, it takes your central nervous system a few minutes to get used to the temperature, sound, sights, and smells around you. Move around, get loose, and pay attention to your body. There’s a reason you feel tight, don’t ignore it.

If your sleep was absolutely awful the night before a training session, you might want to consider just taking a nap and focusing on recovery, rather than forcing yourself to train at 50%. If you find yourself needing to take naps more often than you’re actually able to train, you might need to rethink your nightly routine and improve your sleep hygiene.

There is currently a lot of debate about whether it is better to train too much or not enough. I’m not going to argue either side, but here are some simple signs you can look for to help you determine how your training is going: mood, energy, how hard it feels to train (RPE), how you feel after training, resting heart rate, grip strength, sleep, libido, and general mood/anxiety throughout the day.

Self-myofascial release (SMR)/foam rolling does not break up scar tissues and remove adhesions like some people may tell you. It inhibits the neural input to a muscle which is generating the hypertonic (constant contraction) state.

Don’t buy a fitness tracker unless you plan to do something with the data. Just tracking your steps, sleep and heart rate is cool, but it won’t change your lifestyle unless you use the data to make some changes.

Beverages with added fat-soluble vitamins are not useful because these vitamins can only be absorbed when there is fat present. Adding them to a zero calorie beverage does nothing and is just a way for companies to increase sales.

Protein and vegetables can help you feel fuller after a meal, so if you’re trying to lose weight, you should eat them before you eat foods that are higher in carbs or fat.

Creatine and whey are a good foundation for any athlete, including high school and professional athletes. Both compounds are beneficial for everyone.

At the end of the day, those who say that calorie balance is all that matters are sorely mistaken and misinformed. The reason that entire degrees are dedicated to nutritional science is because it is much more in-depth than just simple macros and micros. If you are interested in preserving your long-term health and vitality, then you should look further into nutritional science.

If you’re struggling with tightness that doesn’t seem to go away, it might be a positioning or strength issue. To help alleviate this, try incorporating exercises like RDLs, glute bridges, rollouts, reverse crunches, and rear foot elevated split squats (RFESS) into your routine for 6 to 8 weeks. Just be warned, you might need some new clothes by the end of it all – your body will likely go through some changes!

Muscle soreness is not a good indicator of strength or muscle growth. If your goal is to be sore all the time, you will most likely be exhausted, stiff, and frustrated with your lack of progress.

“If you want something to improve, start monitoring it.” This is especially true for beginners in the gym who are trying to get better results. It can be easy to forget what you did last week or even last month, so it’s important to write down your workouts to track your progress.

If you find that conventional deadlifts cause you back pain, you may want to try using a trap bar or adopting a sumo stance. Don’t feel like you have to stick with any particular exercise; instead, find the variation that works best for you.

If you’re going to use chalk when you lift weights, don’t be like LeBron James and create a huge mess. Everyone hates having to clean up chalk dust.

External validation isn’t needed for progression. Working out without posting it on social media will still result in getting stronger and looking better naked.

The fronts of your shoulders may be sore and overworked after bench pressing due to a lack of soft tissue work on your pecs, t-spine mobility, and upper back strength. To fix this, learn how to set your shoulder blades and keep them in place.

Spinal flexion is not bad. That sentence should be read again. Jefferson barbell curls could be experimented with to challenge personal biases. Although these curls don’t work on the biceps, the spinal erectors would be thankful.

The three most simple steps to take in order to live a healthier lifestyle are to: consume more protein and vegetables, go to bed by 10pm, and train with someone who is stronger than you. These three suggestions will allow your body to function at its best and will help improve your overall physical and mental health.

You should weigh yourself at least once a day, according to Rena Wing, Ph.D. This is based on data from the National Weight Control Registry, which tracks people who have lost an average of 20 pounds and kept it off for at least six years. Although you shouldn’t dwell on the number, it’s important to be aware of any changes so you can take corrective action.