How to Burn Fat and Gain Muscle Effectively by Not Drinking

One of the key components of losing body fat and putting on muscle is changing your caloric intake. By consuming fewer calories each day, your body will not have as much available to store as fat and will be forced to divert the calories you do consume to your energy output and your muscles (provided you are engaging in regular resistance training). One way to reduce your caloric intake is to stop drinking alcoholic beverages, which have a lot of calories and simple carbohydrates that your body cannot process very efficiently and will therefore metabolize as fat.

Instructions

1

Cut alcohol out of your diet. Replace the after-work beer or a dinner wine with water.

2

Replace the carbohydrates you've cut from drinking with complex carbohydrates such as potatoes, whole-grain breads and vegetables. Your body will use these for fuel during your workouts, then use protein to build your muscles.

3

Eat a lean source of protein with every meal. Skinless chicken breasts, steak with the fat trimmed and tofu are all good options.

4

Resistance train every other day. Perform compound exercises, which work several muscle groups, such as squats, dead lifts and bench presses. Use weights that will allow you to complete only five repetitions before you become fatigued.

5

Aerobic train after your weight-lifting sessions for about 30 minutes. These training sessions don't need to be extremely intense, but you should be sweating by the end of them.

6

Interval train on the days you don't weight train. This is aerobic activity split into high-intensity intervals. For example, sprint for 30 seconds then jog for 2 minutes, then repeat for about 20 minutes total. As you become more fit, reduce the length of your jogging intervals, then add more sprinting intervals into the gaps.