Train using 'big' multi-joint exercises like squats, deadlifts, bench press, chin ups & wood chops to maximise muscle activation and the boosting effect on metabolism.
Avoid 'isolation' single-joint exercises such as bicep or leg curls unless you have unlimited training time.
Use short rest periods of 10-60 secs in order to prompt the greatest growth hormone response.
Vary exercise parameters such as 'rest periods' and 'movement tempo' with the aim to constantly stimulate the body, facilitating continual adaptation.
Become lean quickly by using a 'hypertrophy' protocol i.e. More than 3 sets of 8-12 reps at 70-85% of 1RM, per exercise, 5-8 exercises per session.
By increasing 'time under tension' of each rep you invariably burn more energy and increase 'post-exercise oxygen consumption'. E.g. use a 1 second concentric and 4 second eccentric phase.
Train to trigger an 'anabolic response' thus increasing levels of growth hormone and therefore the lipolytic (fat burning) ability of the body.
Utilise a 'circuit training' style of programme with short rests between sets for maximal growth hormone response.
For gradual but continuous fat loss, cycle between circuit training and 'strength' phases that use heavy loads (90-95% of 1RM, 5 or more sets with 2-3min rests)
Train hard, 3-4 times per week, in an attempt to frequently stimulate the whole body. But don't over-train.
Tend to train the 'anaerobic' system more than the 'aerobic' when in the gym. Or play a sport more because most sports are generally more anaerobic than aerobic.
Do 'high intensity sprint intervals' for conditioning. For example use the 'Tabata' method of 8 x 20 sec periods of maximal work with 10 sec rest periods between each set.
Stay as active as possible during your daily life. Move more: take regular brisk walks, always take the stairs, habitually stand up and move around whenever possible if you have a 'desk job' and carry out lots of practical tasks like gardening and cleaning when you have spare time.
Avoid watching too much telly in the evening by doing relaxing physical activity such as yoga, stretching, foam rolling or meditation.
Eliminate all processed foods from your diet - don't buy them, don't eat them !
Eliminate all trans-fats such as margarine from your diet. Your body doesn't need or want them !
Don't avoid the good fats - they're essential. Studies show that people who have diets high in good fats have more testosterone and other useful androgens, thus more muscle and therefore higher metabolisms.
Be smart, eat fats, especially the omega-3-rich meats and fish.
Take fish oils to boost omega-3 intake and look to balance your omega3:omega-6 fats.
Eat a diet high in good quality proteins. Choose organic options whenever possible.
Always choose vegetables over wheat or grain products.
Raise your metabolic rate and thus burn more calories at rest by eating a higher proportion (at least 25% of your diet) of high quality proteins
Avoid high G.I. carbohydrates and only eat low G.I. vegetables and berries.
Reduce inflammation, which can lead to fat gain, by eating a diet rich in anti-oxidants. Try kale, broccoli, bok choi and cauliflower.
Eat coloured peppers, aubergines, garlic, onions, mushrooms, water chestnuts and non-green veggies to boost fat loss.
Drink a lot of water everyday - 2 to 3 litres - to stay hydrated, quench hunger and detox the body.
Avoid alcohol, juice, soda and sports drinks. Stick to water, tea and coffee.
For a radical approach, eliminate all alcohol or choose Spanish red wines if unavoidable.
Take a probiotic to improve your gut health and digestion.
Don't buy or take cheap, poor quality supplements because they can do more harm than good.
Take BCAA's or a protein shake to boost amino acid levels.
Drink coffee or take caffeine prior to working out to increase fat burning and work capacity.
Drink organic green tea to boost fat burning and aid in detoxification.
Limit or eliminate fructose from your diet, especially before training, because it blunts fat burning.
Avoid milk before working out because it is known to be 'insulintropic' and causes consistently high levels of insulin that reduces the amount of energy burnt.
Don't drink caffeine after training because it has been known to raise cortisol when you need to recover and rebuild.
Have a hearty, protein fuelled breakfast and avoid cereals or processed foods.
Eliminate all sugar from your diet. Sugar is the enemy to fat burning.
Make an effort to get enough sleep. An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.
Remember, you have complete control over what you put in your mouth and eat. No one ever ate anything by accident !