There was a time when many people knew the secrets of building muscle, but it has been lost with all these fancy gadgets and gizmos on the market today that don’t work. To burn fat and build muscle, use these little-known secrets to speed up your muscle gains right away!

Bodyweight Training Exercises

We have lost the ability to build muscle and burn fat using basic bodyweight training exercises. Most people who exercise go straight into heavy weights or cardio without having the ability to do push-ups, pull-ups, or floor squats. There is a place for external loading with heavy weights, but not until the benchmarks of doing these basic exercises are mastered.

Men’s Muscle Development Benchmarks: 1 set of 30-50 push-ups, 1 set of 15-20 pull-ups, 1 set of 15-20 leg squats, 1 set of 15-20 pull-ups.

Muscle gain benchmarks for women: 1 set of 20-30 push-ups, 1 set of 5-10 pull-ups, 1 set of 10-15 leg squats, 1 set of 4-6 push-ups.

This will be used as a standard and will ensure a proper foundation for muscular and general fitness allowing each individual to gain muscle mass and burn fat more efficiently while training with weights.

Weightlifting Routines for Men and Women – 3 Week Modification

This is the main muscle building secret and it is very powerful for building muscle mass. The technique is so easy that it will allow the body to avoid plateaus forever. The mistake many people make when building muscle is that they continually use the same muscle groups week after week. The secret is to switch it up and let the muscles rest and rebuild. This approach is used by many of the best trainers and this is how they get movie stars in shape in no time.

Let’s say you’re building chest, triceps, and shoulder muscles for the first three weeks on a Monday and then switch to Friday for the next three weeks. This gives the body a chance to rest and cool down while the muscles are being exercised and will prevent the muscles from stabilizing. This strategy will be used for back, legs, abs, etc. In a couple of weeks, muscle mass and muscle definition will be noticeable.

Eating to burn fat and gain muscle mass

To create an environment that allows anyone to build muscle, burn fat, and lose weight, the refrigerator and pantry should be stocked with food. Remove all junk food and replace it with fresh whole foods, and always keep everything stocked.