Building muscle and burning fat hinge on workouts, but what you do outside the gym matters just as much. Here are six trainer tips to hit both goals.

1. Ramp Up Intensity
   Ditch phone breaks mid-workout. Stay focused and keep moving—alternate exercises like pull-ups and squats. High-intensity circuits, like CrossFit’s AMRAP, spark muscle growth and fat loss.
2. Skip the Booze
   A drink now and then is fine, but cut alcohol for 30 days. It adds empty calories, disrupts sleep, spikes cortisol, and harms health. You’ll see big changes fast.
3. Embrace Running
   Sprinters’ lean, strong bodies prove speed builds muscle and cuts fat. Try 400-meter runs at 80% effort, followed by walks, four times. Already run? Extend to half-miles.
4. Switch It Up
   Your body adapts fast, so vary workouts. Gym-goer? Hit the park for push-ups, dips, and Burpees—add sand for extra challenge. It breaks routine and hits new angles.
5. Hit the Water
   Swimmers and surfers sculpt killer physiques with water’s multi-plane resistance and HIIT-like effort. Swim laps or paddle to mix it up.
6. Prioritize Sleep
   Aim for 7-8 hours nightly. Sleep boosts muscle-building hormones; fatigue tanks willpower, spikes sugar cravings, and stalls fat loss. Rest is non-negotiable.