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A Short Guide to Building Muscle and Burning Fat

A Short Guide to Building Muscle and Burning Fat

As more people become interested in improving their fitness, the desire to build muscle and burn fat is at an all-time high. However, with so much information available, it can be overwhelming to know where to start. That’s why we’ve put together this ultimate guide to building muscle and burning fat. Not only will we cover the best exercises and nutrition strategies, but we’ll also discuss how to optimise your workout routine for maximum results.


When it comes to building muscle and burning fat, exercise is key. Here are some of the best exercises you can do:

  1. Strength Training: Weightlifting and bodyweight exercises are great for building muscle. Compound exercises like squats, deadlifts, and bench presses work multiple muscle groups at once, making them efficient for building overall strength and mass.
  2. High-Intensity Interval Training (HIIT): HIIT workouts involve short, intense bursts of exercise followed by periods of rest. This type of workout is great for burning fat, as it increases your metabolism and keeps it elevated even after you’re done exercising.
  3. Cardio: While strength training and HIIT are great for burning fat, cardio is still an important part of any workout routine. Running, cycling, and swimming are all great options.


Proper nutrition is just as important as exercise when it comes to building muscle and burning fat. Here are some nutrition strategies to consider:

  1. Eat Enough Protein: Protein is essential for building muscle. Aim to consume at least 1 gram of protein per pound of body weight each day.
  2. Don’t Skimp on Carbs: Carbohydrates are important for providing energy during workouts. Aim to consume complex carbs like whole grains, fruits, and vegetables.
  3. Avoid Processed Foods: Processed foods are often high in calories and low in nutrients. Instead, focus on whole foods like lean proteins, fruits, vegetables, and whole grains.

Optimising Your Workout Routine

In addition to exercise and nutrition, there are a few other things you can do to optimise your workout routine for maximum results:

  1. Get Enough Sleep: Sleep is essential for recovery and muscle growth. Aim to get at least 7-8 hours of sleep each night.
  2. Stay Hydrated: Drinking enough water is critical for overall health and can help with muscle recovery.
  3. Gradually Increase Intensity: To see results, you need to challenge your muscles. Gradually increase the weight you’re lifting or the intensity of your workouts over time.

By following these tips, you’ll be well on your way to building muscle and burning fat. However, it’s important to remember that results won’t happen overnight. It takes time, consistency, and dedication to see real progress. If you’re in the Altona area and need to see a personal trainer for guidance on building muscle and fat loss, then book in a session with Fortify Fitness today.


  1. American Council on Exercise. (2018). High-Intensity Interval Training. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6593/high-intensity-interval-training
  2. National Strength and Conditioning Association. (2018). Protein and Exercise. Retrieved from https://www.nsca.com/education/articles/nsca-coach/protein-and-exercise/

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