The first technique is to learn how to burn off excess fat. The human body is burns the calories going in thru different activities. The body stores fats to be used when doing physical activities. Exercise is what the body needs to keep the fat burning off. Simple running, swimming or cycling will stimulate the body to burn off fat. These exercises are the best starting point for a system to burn fat and gain muscle.
These exercises can be complemented with a healthy a diet as possible, and some resistance training. The most effective form of resistance training is with weights. Weights increase the muscle mass, and this in turn leads to an increase in the speed at which calories are burned. Combine this with the reduced calories from your improved diet, and you should see a dramatic improvement in your health.
At this stage, you can increase your food intake. You should see quick results from the previous step, as your muscles get bigger and your waist gets smaller. Eventually your metabolism will be trying to burn off fat and grow muscles, but the difficulty lies in the body’s natural tendency to burn muscle. Sometimes when you are hungry on waking, that is a symptom of your body burning muscle instead of fat.
You will then need to step up your cardio and weight training. The weights you use will need to increase in weight constantly, as your body adjusts to each new level. When you can lift a weight for 8 reps with no obvious difficulty, add to the weight and keep the pressure constant. At this stage, you can also add protein supplements. These can help you burn fat and gain muscle by repairing the muscle quickly. Protein is the nutrient which aids muscle repair, and this stimulates growth as your training program continues.
The most crucial step in learning to burn fat and gain muscle is to train your body, first to burn fat, and then to sustain muscle growth.