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Step 1
Change your diet to include fat burning foods. Foods that contain carbohydrates and feed muscle include oatmeal, yams, brown rice, white potatoes, cereal (multigrain), whole pastas and beans, according to Tom Venuto, author of "Burn the Fat, Feed the Muscle." Vegetables that help burn fat and increase muscle development include spinach, broccoli, tomatoes, onions, mushrooms, peppers and asparagus. Proteins sources should consist of lean turkey, chicken, salmon, egg whites, protein powder and steak. Fruits that will help burn fat are grapefruit, oranges, strawberries, bananas and cantaloupe. Combine these in each meal with protein serving as the main source of nutrition to in order to lose the most weight. Limit carbohydrates to less than 25 grams per day for optimal weight loss. Limit fat to less than 10 percent of your overall diet.
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Step 2
Take supplements to increase energy. Take 10 to 30 grams daily of creatine monohydrate and 100 to 200 milligrams of L-tyrosine. Also, include fat-burning amino acids such as 2 to 30 grams of L-arginine and 500 milligrams to 3 grams of L-carnitine. In order to aid muscle growth and exercise recovery, include 1,500 milligrams daily of L-lysine and 5 grams per day of L-glutamine. Daily amino acid supplements will vary according to body weight. Many can be purchased in protein drinks or an all-in-one supplement. Go to a health food store to find a lean muscle supplement or drink mix that contains all of these ingredients.
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Step 3
Increase aerobic fat-burning exercises. Determine your fat-burning level by subtracting your age from 220. Work out at least at 85 percent to 95 percent of this rate consistently to burn fat. In addition, try circuit training to increase fat burn. This consists of training differently on each day of the week to encourage muscle confusion. Day One could be a muscle building program such as chest and back., Day Two might consist of an intense aerobic session. Day Three could go back to weight-bearing exercises but adds legs. Switch exercises daily for six days and stretch on the seventh. Include at least three days of aerobic exercise and three days of weight lifting. Abdominal exercises, such as crunches and lower leg lifts, should be included every other day. Work out with moderately heavy weight for a series of at least two sets per exercise and eight to 12 repetitions. The last three repetitions should be especially hard to lift. Fitness sessions should last from one to two hours for both aerobic and weight-bearing exercises in order to lose weight and get ripped. Include stretching and yoga as a part of an exercise program to develop a leaner look and increase flexibility.
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Step 4
Get rid of any foods that contain saturated fat, which will cover up any lean muscle tissue that you build. Saturated fat can be found in most processed foods, cakes, cookies, ice cream, chips and candies. Read labels before purchasing foods to determine their fat level. Any fat you do eat should be in the form of unsaturated fats. These can be found in nuts, olive oil, sunflower oil and other plant-based oils.
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Step 5
Drink plenty of water to stay hydrated. Water consumption should consist of at least 64 ounces per day. Drink before, during and after each workout to ensure you do not become dehydrated. In addition, drink an 8-ounce glass of water when taking supplements. Water also will help to make you feel full so you eat less. Dehydration often sends signals to the brain that are mistaken for hunger. If you feel hungry, try drinking water before eating.
