10 of the Top Ways To Reduce Body Fat and Build Muscle

1. Get eight hours sleep per day. This helps the body to repair itself, which aids in building muscle and turning our bodies into calorie burning machines.

2. Strength train at least 2 to 3 times per week. Training with weights using a full body circuit and using compound movements (movements that require more than one joint to perform the movement).

3. Use lower reps as opposed to the standard “10-12” reps. Using lower reps such as eight or six taxes the central nervous system(CNS), one of the keys to releasing hormones that not only increase strength but keep the body’s metabolism elevated for a longer period of time.

4. Keep “steady-state”cardio (long periods of repetitive use cardio i.e. treadmills, ellipticals and bikes), to no more than 1 to 2 times per week. Although steady-state cardio burns more calories in the initial session, anaerobic training (elevating the heart rate to between 80-90% of maximum heart rate – MHR), will keep the body’s metabolism elevated for up to 36 hours post workout as opposed to four hours post workout for steady-state cardio.

5. Consume half your body’s weight in ounces of water daily. Drinking plenty of water ensures moving fat that’s in the bloodstream out of the body.

6. Eat only “whole foods” when possible. Whole foods do not contain catabolic (muscle destroying) hormones such as the ones that are pumped into most of the food that can be found in your average supermarket. Spend the extra money you’ll save in doctor’s bills.

7. Try to avoid products containing gluten, such as wheat. These products create inflammation in the system, which is a major cause of bloating.

8. Cycle starchy carbs. By starchy carbs, I mean foods that are made from white and whole wheat flour such as rice, baked goods, and starchy vegetables such as potatoes. Try and keep 80% of all vegetables in the greens category.

9. Intermittent fasting. This may sound scary, but all I really mean is no food two hours before bedtime or two hours upon rising, with the exception of water. Doing this will ensure 12 hours (eight hours of sleep included) without any food consumption.

10. Consume only “good fats”. These include coconut milk, coconut oil, almond milk, olive oil and sesame oil.  These fats will help keep you satiated and are the most efficient nutrient for energy.