10/04/2014 09:32 BST | Updated 09/06/2014 06:59 BST

Effortlessly Build Muscle and Burn Fat

Eating specific types of meals at specific times of the day can have a profound effect on your muscle building. It's the key to building muscle and burning fat all at the same time. I've broken it down in to 3 simple steps for you.

You can build fat-free muscle without 'dieting'. Do I have your attention now? Of course I do. There isn't a person on the planet that doesn't want fat-free muscle. It's our kryptonite. Relax, you're not going to be choking down boiled chicken breast and broccoli six times a day. Alright, here's the secret; time your meals. Yep, that's it; time your meals. Not with a stopwatch silly.

Eating specific types of meals at specific times of the day can have a profound effect on your muscle building. It's the key to building muscle and burning fat all at the same time. I've broken it down in to 3 simple steps for you. Here goes;

Step #1 Post-Workout Drink

This is your new ritual. This has to become engrained in your life just like waking up and going to the bathroom. Everyday, after your workout you're having a post-workout drink. No, not a protein shake; a post-workout drink. Here's the difference, you're going to have carbs, protein and a multivitamin in your post workout drink. Hold on a minute, I promise I'm not actually crazy. This is how it works;

You're muscles need to recover right? Well after you workout they are ONE HUNDRED AND FIFTY PERCENT more interested in the food you eat than at any other time of the day. You read that right; 150%. So, it only stands to reason that you give your muscles what they want and you give it to them quickly, right? Carbs are your vehicle for speed. Without carbs all that delicious muscle building protein is going to hang out in your blood for longer than you want. You know what that means don't you? You're leaving muscle at the gym rather than packing it on to your body.

What's the story with the vitamins?

Working out actually weakens your immune system. Who would have thought? Adding vitamins to your drink are going to skyrocket your immune system, meaning you're never going to be sick again. Want proof? I got lazy the past few weeks and left the vitamins out of my drink. You already know what happened. I got sick for the first time in over 3 years.

Try this recipe;

Just Peachy

1. 1 Cup Peaches

2. 1 Cup Almond Milk

3. 1 Scoop Protein Powder

4. 1 Multivitamin

5. ½ Cup Ice

6. Blend and Serve, it couldn't be simpler.

Step #2 Ideal Meal Combos

Unless you just worked out or are about to you don't really need to be shoveling pasta and energy drinks down your throat. Try to have the remainder of your meals each day as proteins and fats. That can't be nice? It's actually delicious and it's got the added bonus of boosting your health while helping strip fat from your bones. How's it work? Easy. These two types of food keep your blood sugar more balanced. If your blood sugar is balanced insulin is happy. If insulin is happy, you're going to pack on muscle and shed fat in no time.

Make friends with insulin, you'll be grateful.

Step #3 Stop Eating

Try fasting. Pick your jaw back up from the keyboard, that isn't a typo. Remember insulin? Well it turns out fasting helps to make you better friends with insulin. How? Well, it allows your body a chance to rest and recuperate from all the food you've been giving it all week. During which time you're going to become more sensitive to insulin. Yes, you want to be sensitive to insulin. It's going to help you burn fat (which by default means you're improving your health) and build muscle (which also by default means you're improving your health). Do you know any type 2 diabetics? I'd be shocked if you didn't. Type 2 diabetics are highly insulin resistant. Fasting fixes this. Can you picture yourself already with more muscle and less fat? I can.

This Weeks Homework

  • Start having a post-workout drink. Remember, carbs, protein and a multivitamin.
  • Unless you're just before or after a workout, leave out the carbs. Just protein and fat. Here's a great example (I can't think of a name for it though);

1. Scrambled eggs

2. Turkey Bacon

3. Avocado

4. Salsa

5. Mix them all up, you're going to love it

  • Start fasting. You've got a couple of options here;

1. Pick one day each week where you fast all day long. It's easier than it sounds. Just drink tons of water. Raw or lightly steamed vegetables if you want.

2. Fast for 16 hours each day. That gives you an 8 hour eating window. I suggest starting at 12 noon and finishing around 8pm. You'll have 3 meals and your post workout drink.