How To Burn Fat and Build Muscle Fast


OK, so you’ve decided to make it your goal to get fit. You want to burn fat and build muscle as fast as you can. That’s awesome, just one question…what is your goal? Before you can take action, you need a plan. You need to figure out what it is you want to, to burn fat or build muscle? You’d also want to know HOW to burn fat and build muscle as quickly as possible. Whatever it is, plotting out a course of action will help make your goals attainable, and I’m going to help you. Let’s start by talking about nutrition and debunking the myth surrounding it.

Burn Fat And Build Muscle Fast

When it comes to health and fitness, many people claim that we should “eat clean” and avoid junk food like ice cream, candy, pizza etc. The information seemed sound, and even though it was tough, I believed it to be a necessary sacrifice at the time to achieve my goal. So, I cut out pretty much all the junk food I would normally eat and just stuck to healthy foods. For a couple of months I was happy with what I saw, soon after, however, things began to slow down and eventually came to a screeching halt. I just kept going because I figured that doing something was better than nothing. Finally, I became frustrated and starting researching about diets. I discovered that when it comes to dieting, it’s more about how much you eat rather than what you eat.

Professor Mark Haub

To give you an example, Professor Mark Haub of Kansas State University did an experiment. He conducted a weight loss study where he limited his calorie intake to 1800 after calculating that his body burns about 2600 calories a day. Here’s the kicker though, the majority of his diet consisted of junk food. While he did eat some vegetables and drank a daily protein shake, Professor Mark mostly ate foods such as Twinkies, Doritos, and Oreo’s. In 2 months, he lost 27 pounds and dropped to 24.9% body fat from 33.4%. Not only that, his LDL (bad cholesterol) decreased by 20% while his  HDL (good cholesterol) increased by 20%. When it comes to bulking, cutting or just simple weight loss, it all comes down this…

Calories Consumed – Calories Burned = Weight Loss/Gain

A calorie is defined as a unit of energy. Every day we consume calories to provide our bodies with the energy. To calculate the total number of calories our bodies burn, we need to calculate our Basal Metabolic Rate (BMR). Basal Metabolic Rate is the amount of energy your body uses while it’s in a resting state.

Here, we can use Katch McArdle’s formula : BMR = 370 + (21.6 * LBM). The LBM in this formula represents our Lean Body Mass which is the nonfat potions of our bodies. In the formula, lean body mass is in kg. To calculate LBM, we can use the following formula: LBM = (1 – Body Fat% in decimals) * Your Body Weight. Once you’ve figured out your BMR, you need to then calculate for Total Daily Energy Expenditure (TDEE). The more active you are, the higher your TDEE is. If you are active for 1 -3 hours a week, multiply your BMR by 1.2, for 4 – 6 hours, multiply by 1.35, and for over 6 hours multiplied by 1.5. You can click here to get a rough estimate on your TDEE if you don’t want to do the math yourself.  From there, I highly recommend that you keep track of your food intake using Microsoft Excel or the MyFitnessPal app to track your meals and your macro-nutrients


To reach your goals, it’s important to take in the right amount of macro-nutrients: Protein, carbs and dietary fat. Protein and Carbs contain 4 calories per gram, while fat contains 9 calories per gram.


When building and preserving muscle, a high protein diet is necessary. The body breaks down protein into amino acids which are used to build muscle tissue. Those who work out regularly, like me, need a higher amount protein, especially if you do weightlifting. In exercising, we damage our muscle fibers, and we need the amino acids from protein to repair them. This study states that eating up to 0.8 grams of protein per body weight should be optimal for the majority of the population. However, for athletes and those who do high-intensity training on a regular basis, a higher protein intake is recommended. According to this study, when dieting to lose fat, it’s recommended that athletes and those who workout on a regular should consume about 1 gram or more of protein per body weight. Great sources of protein are eggs, chicken and protein powders.


Another myth we’ve all heard is that we should cut out carbohydrates in order to get fit. However, carbs are important for the body and muscle growth. When we eat carbs, our bodies either break it down into glucose which is energy for the body. Some of the glucose turns into glycogen and is stored in the muscles. When we lift weights, the glycogen in our muscles gets depleted. By eating carbs, not only do we refill our muscles with glycogen, but we improve our performance in the gym and everywhere else and we greatly reduce muscle breakdown from exercise. Now carbs can be found in everything that we eat, but they’re not all the same.

Glycemic Index

The glycemic index is a numeric system that ranks on a scale from 0 – 100 how fast the body converts carbs into glucose. A GI rank of 55 and under is considered low, a rank of 56 – 69 is medium, and a rank of 70 and above are high. Simple carbs (such as sucrose, white bread, candy bars) are converted into glucose rapidly and therefore have a high GI rating, while complex carbs ( such as fruits, vegetables, whole grains, brown rice) are converted into glucose slowly and have low GI ratings. Make sure to eat more complex carbs than simple ones. How many carbs should you eat? A study shows that as long as protein intake was high, there was no major difference in weight loss between low-carb and high-carb diets. I’ll side with the high carb diet, according to the study conducted at the University of North Carolina, the men who combined exercising with a low-carb diet showed an increase cortisol levels and decreased testosterone levels.

Dietary Fat

Dietary fat is another important macro-nutrient that we need to have in our diets. Even though it gets a bad reputation, fats provide many benefits to the body. It supports brain function, boosts the immune system and regulates hormone levels. There are 4 different types of fat in food: trans, saturated, monounsaturated, and polyunsaturated. Monounsaturated and polyunsaturated fats are the good fats that we need to consume more of. The American Heart Association says these fats can lower bad cholesterol levels and reduce the risk of heart disease. Trans fat intake should be as low as possible or taken out of your diet completely. According to research, intake of trans fat increases the risk of coronary heart disease. And last but not least is saturated fat. Saturated fat was also believed to be a cause of heart disease, but research shows there’s no correlation between the two. We should get 20% – 30% our calorie intake from dietary fat and only 10% should come from saturated fat.


Do HIIT Cardio

HIIT ( high-intensity interval training) is training where you do quick bursts of intense workouts followed by a short period of rest. HIIT cardio greatly boosts metabolism which allows you to burn more calories and fat quicker. High-intensity interval training also triggers the “afterburn effect”.  It is the state where your body continues to burn calories long after the workout. A study conducted at Laval University had one group follow a 15- week HIIT program while the other followed a 20-week steady-state cardio program. The group that did HIIT lost more body fat than the steady-state group.


Finally, whether you are bulking or cutting, it’s absolutely important to weight lift. I’ve talked about the benefits of lifting heavy weights and the lifts you need to incorporate into your routine. So instead of repeating myself, read it here.

As you can see, learning to burn fat and build muscle is not so difficult. It becomes quite simple once you learn the secrets. Have any questions or thoughts you’d like to add, drop a comment below. Looking forward to hearing from you…


William Newsome


  1. These are great information will, I have been on a body transformation myself since last year and have dropped from 23% body fat to the current 15% and I still find your diet and workout tips great. I did not avoid coke and fast food overall. I simply lessen my intake and became more cautious of the calories I take every other day!

    • Thanks Leo. I was actually surprised myself about this info when I found out about it. I was at first skeptical, but because I’ve been working out for awhile without obvious results, I figured I had nothing to lose. So glad I did

  2. Hey Will!

    Great page!! Love the information you have here! It is always great to know that having a good snack every once in a whole won’t derail all of your fitness goals! I don’t think enough people know that!! Will be saving your page to reference back to!


    • Thank you Nicole, this is actually my second article and I was afraid that I put in too much info. However, I’m happy to see that you were informed by it

  3. Hi Will,
    Thanks for the information on this topic. I am about to embark on a program where I cut alot of the bad stuff out but also certain carbs and most fruits (temporarily). I really want to learn how to do things moderately as I can go off things for a while then I come back with avengance! A like your idea of the HIIT training and like to mix up my trainings as well other wise I get bored! Thanks for the info.

    • Thanks Sharon, remember not to cut out fruit completely because they’re chock full of potassium. If anything, try to keep bananas and apples in your diet. I also recommend avocados

  4. Hi Will,
    Thanks for the information on this topic. I am about to embark on a program where I cut alot of the bad stuff out but also certain carbs and most fruits (temporarily). I really want to learn how to do things moderately as I can go off things for a while then I come back with avengance! A like your idea of the HIIT training and like to mix up my trainings as well other wise I get bored! Thanks for the info.

    • Thanks again Sharon. HIIT also is very good for fat loss because it helps you burn calories long after your workout

  5. Hi Will
    I’ve been trying to work out for several years. Two years ago I was obese, and I managed to control my weight to 165 pounds. It was really a tough process but I’m glad I made it. I totally agree with you on the calories part. Your article told me a lot and corrected some of the mistakes I’m having now. Thanks for the great work.

    • Thanks Tony. It’s all a learning process my friend. I was borderline obese myself a few years ago. I’m glad to hear you’ve come so far already, and I hope this info pushes you higher

  6. Awesome! I’ve been looking at a lot of different places lately to lose weight and build muscle. There seems to be a lot of places out there. Some good. Some bad. This one is definitely pretty good. I would definitely consider coming here to learn more about it. And I love that I wouldn’t have to give up my favorite snacks to do it!

    • Thanks Caleb, that was probably my favorite part to find out. I still enjoy pizza on about a weekly basis and still and feel myself reaching my goals

  7. I will have to start implimenting all of this into my diet and training. I have been trying to gain some weight and look ripped. I want to be bigger. I know I will add some fat too but that is fine as long as my muscles grow.

    Or maybe I should just hope on the good old vitamin S i know that is a great way to build muscle fast haha

    • Exactly, when you bulk up you will add fat. However, once you feel that you’re muscles are big enough, you can always switch to a cutting phase so that you can burn fat while still preserving the muscles you’ve made

  8. With so much research it’s obvious that you know your stuff. This is a greatly wrote article and I think all beginners need to read it.

    I totally agree with what you’re saying, I’ve studied a little bit of health and fitness in college, I think you need to fully understand what your body needs in order to change successfully. Knowing how many calories you need, how much protein, how many carbs, the types of carbs etc. is super important, you can’t just eat anything you want, even if it’s healthy, and expect to see results.

    • Totally, I feel into that trap when I first started. Once I figured it out, I was able to get back on track.

  9. Great source of information!! You have done your home work and it shows, even have the numbers to back some of the research up with.

    Also liked your post on Supplements, was totally unaware of the proprietary blend and hiding the real information. Ill keep that in mind next time I consider buying supplements. Working outside, on my feet all day, looking for some extra energy from supplements but very wary of all out there. Perhaps Id be better off sticking too fruits and vegetables for energy?

    • Fruits are definitely good because of the potassium, and you can always start with a multivitamin. I will be doing some supplement reviews in the future so I can share what I believe works

  10. Hello there! I found your article very informative to read. I’ve been doing work out lately and I’m planning to lose some fat but gain muscles. And I found your article as a best guide for me to do it. I think calculating my calories is important to lose weight. And doing weight training to gain muscles. I will try to follow your guide to improve my body. Thank you for sharing this information.

    • No problem, and best of luck to you on your journey. I hope you achieve great results

  11. Great job bro – way to go. You did cover all the main topics related to getting bigger.

    Obviously for anyone who hasn’t been close to weight for years or at all, weight training would be the easiest path to glory.

    You haven’t mentioned steroids though. Ain’t that the shortcut to muscles and no body fat?

  12. Thank you for the informative tips.

    I am getting into working out. I have been doing it for a couple of weeks and I am a starter so I have to look on the internet what to do and what I should not do.

    This is the first post that I see on your page but will check out all of your post because I think I can learn form them pretty quickly.

    Thank you again and keep up the good work

    • Thank you Albert. I need to update this page. I think there might be a bit of info overload on it but I’m glad you were able to get something out of it

  13. I’ve been trying to get in shape this year, been trying to eat better and healthier foods but I haven’t exercised much. I tend to do a lot of carbs, so I’m planning on doing a lot more exercise. I didn’t know low carb diets were good for sedentary people, I would have focused more on high protein foods if I had known this earlier. great article, thanks for the tips

    • No problem. When I started everything, number one thing most people said was avoid carbs, but they are actually good for us. I’ve seen people who made it work on low carb and I read an article on how Michael Phelps ate a large helping of McDonalds in one sitting and didn’t gain a single pound. So when I found that carbs restored our muscles after workouts, things just started making sense

  14. Interesting read, especially the experiment. The professor may have lost weight, and even though his cholesterol improved…I can’t imagine that eating all that sugar would be good long term. If he actually cut out the junk food, think how much more of an improvement he would have. I wonder how eating like that would affect his insulin levels..

    • I agree. Though he did this as part of an experiment. He wanted to see if weight loss was really all about what you eat instead of how much

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