Single digit bodyfat
Fat is the fuel for muscle, in order to burn more fat you need more muscle to burn it. My combined program includes both cardio for fat burning and weight training for muscle building.
Ritual/Habit - Habits are hard to break. Form a habit of going to the gym no matter what. If I don’t feel like working out on a particular day then I decrease the amount of time I spend there. It is not always possible to achieve 100% but you must never break the habit of actually going to the gym.
Short/Intense training - 2-3 hour sessions in the gym is enough to dissuade anyone after a week or two. Better to work hard, keep rest breaks short (30 seconds between sets) and complete the entire session in 60-90 minutes.
Regular exercise - 20-30 minutes per day in the gym directly after the weights workaround helps push your metabolism up.
Zig-zag diet - On weekdays when it is easier to maintain the habit of eating I eat 5-6 meals a day. Breakfast, mid-morning snack, Lunch, afternoon snack, dinner, after dinner snack. On weekends I decrease my food intake dropping below my daily calorie needs. Before my metabolism can adjust and have a starvation effect kick in and slow down it is Monday again and there is a time of plenty, and the first workout of the week helps to tell my body to keep metabolism fast.
Frequent small meals - this helps speed up metabolism, regular food supply, fat stores not required by the body to get through starvation periods because there are no starvation periods - you are constantly eating and digesting. It take about 3 hours to digest a meal so time your meals accordingly.
Supplements - From most to least important
Multi-vitamin - Your goal is always to get all the nutrients you need from diet but in case you don’t quite achieve perfection it is good to supplement with a multi-vitamin to make sure all the necessary vitamins and minerals are there for muscle building. I take half the recommended daily dose and maintain good diet.
Protein powder (whey) - It isn’t always possible to get in 5-6 proper high protein meals a day so you can replace 1-2 meals with protein drinks. Can be cheaper than eating high-protein meals and provides some variety. Make sure you eat only the high protein powders and not the Mass Builder 10 million calorie sugar filled junk.
Creatine - The many benefits to mass building of Creatine are well known. Make sure you cycle on and off and give your body a rest from time to time. Use pure 100% creatine monohydrate.