Quick Ways to Burn Fat, Build Muscle and Lose Weight

Drink Water - by eliminating calorie-containing beverages (e.g. juices, soda, alcohol, and sports drinks) from you diet you will save yourself a lot of calories. Think about this: if you drink two 20 oz. sodas each day that is roughly 600 calories, if this was the only change you made you would save yourself 4200 calories a week and since a pound of fat contains 3500 calories that would result in over one pound of fat lost each week.

Not too bad huh? Also, keep in mind that for every 2 alcoholic drinks you consume your body will stop burning fat for the next 24-36 hours. Eat Less Processed Food - if it comes in a box it should not go in your body. Instead, eat more whole fruits and vegetables, lean meats, and opt for whole grain breads or sprouted grain breads.

Keep A Journal - keep a journal of everything you eat. It doesn't have to be extremely detailed, but rather just a list of what you ate, approximately how much, and when. This just helps to keep you honest on track.

Track Your Progress - once you have determined that you want to change a habit you need to track your progress and hold yourself accountable. A very simple way of doing this is to place an "X" on a calender for each day you maintained your new habit. The goal is create as long of a string of "X's" as possible.

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