How to Build Muscle and Burn Fat with Personal Training

Did you know that one of the best times to build muscle and burn fat is while you sleep?

all of our personal training clients following these four steps to get results and  build lean muscle while simultaneously burning fat. How good is that!

1. Lift Heavy Weights

One of the best ways to prime your body for both muscle gain and fat loss is by following a proper workout regimen–and that involves weight training

Our personal training clients  who lift weights on a regular basis will not only build more muscle, but will also increase their resting metabolic rate (RMR). This allows them to burn more calories throughout the day while at rest.

Your resting metabolic rate naturally goes down with age, so following a proper weight-training program can help reverse this process and maintain an increased RMR that allows you to also burn more fat in the process.

In our Personal Training session our coaches add in a number of compound exercises to your routine — squats, deadlifts, bench press, seated row, chin-ups, push-ups, etc. — will help you get stronger, build more muscle and burn more fat faster.

2. Add High-Intensity Interval Training (HIIT)

Another great way our personal training clients are using to boost there  fat-burning potential is to incorporate high-intensity interval training (HIIT) into there workouts. HIIT is all about short, intense anaerobic exercise with lower-intensity recovery periods.

HIIT will also boost your excess post-exercise oxygen consumption (EPOC), which basically means that your body will burn far more additional calories long after your workout is completed.

Example HIIT workout: sprinting as fast as you can for 10 to 30 seconds, immediately followed by 20 to 40 seconds of light walking or jogging, and then repeat the process between four and seven times. You can also substitute the sprints with other forms of intense exercise like cycling or jumping rope.

The key is to be as intense as possible and really push your body hard. You can also turn your weightlifting workouts into a form of HIIT by keeping your rest time between sets and exercises to about 30 seconds or less.

Our Personal training  HIIT workouts are usually short, and at the end of the session, but they are extremely intense and will definitely have you huffing and puffing by the end of them, but the benefits are worth it.

3. Track Your Calories

This is the step most of our personal training clients have trouble with, yet it’s the most crucial part of building muscle or burning fat.

Our personal trainers will  find out how many calories you need to maintain your current weight by using a calorie calculator like My Fitness Pal. Once you find out how many calories you need to consume, try to stay close to that number while you add steps 1 and 2 to your exercise regimen.

Track your results for two weeks or so. If you are getting stronger and leaner you can try adding 100 to 200 more quality calories to your diet. If you’re going in the opposite direction make sure you’re calculating your calories correctly and to hit the calorie target while also hitting your protein, carbohydrate, fats and fiber targets.

4. Get Eight Hours of Quality Sleep


Quality sleep is the final piece to the puzzle for building muscle. Sleep allows your body and muscles to properly repair and recover from all your hard work in the gym — and it will also promote healthy hormone levels.

And due to the increase of your EPOC from HIIT and lifting heavy, your body will be primed to burn more fat as you sleep and recover.

If you would like to know more,

feel free to contact us here  to book in a free personal training session with one of our performance coaches.

Enjoy Your Life!

0408 016 793